Trucker Health
How lorry drivers stay fit on the roadLorry drivers are often on the road for many hours and usually sit in the same position.
This can lead to muscle tension and back pain. In the medium to long term, lack of exercise and an unnatural posture at the wheel can even lead to chronic changes in the skeletal and muscular system. You can combat this lack of movement and prevent physical discomfort with simple fitness exercises. Some service stations and parking facilities now also offer outdoor fitness areas to encourage physical activities during breaks and provide the opportunity for a small workout.
Tip no. 1: Take regular breaks
It is important to take regular breaks so you stay fit and focussed. Actively use this time to stretch your legs and take a few steps. This encourages the blood to circulate and helps prevent muscle tension and fatigue. We recommend you always inhale and exhale deeply when moving around.
Tip no. 2: Stretches and mobility exercises
Stretches and mobility exercises are a simple way to relieve muscle tension and pain. Here are some simple mobility exercises you can do outside during your break or even directly in the cab:
- Shoulder circles: Move your shoulders in circles slowly and consciously in both directions to loosen up shoulder muscles.
- Neck stretch: carefully tilt your head to one side to stretch the neck muscles. Hold this position for a few seconds and repeat the exercise on the other side.
- Chest stretch: Stretch your arm out to the side and turn your upper body in the opposite direction. Hold the stretch for a few seconds then change sides.
Tip no. 3: Strengthening exercises
Strengthening exercises can help strengthen your muscles and thus prevent discomfort and pain. Some exercises that do not need any additional equipment are:
- Wall sits: Lean back against the lorry (or a wall) and slide down until your thighs and lower legs are at right angles. Hold this position for one minute then relax.
- Squats: Stand with your feet a hip-width apart and squat down. Make sure that your knees do not protrude beyond the tips of your toes. This exercise strengthens leg muscles and promotes stability.
- Sit-ups: Lie flat on the floor. Lift your upper body off the ground and hold this position for a few seconds. This exercise strengthens the abdominal muscles and supports an upright posture.
- Press-ups: Support yourself with your hands on the loading area of the vehicle or a raised surface and do some press-ups. This exercise strengthens the arm, shoulder and chest muscles.
- Skipping: If you don't have the chance to go for a run or a swim (as is often the case), a skipping rope is a good alternative for endurance training. The rope takes up very little space in the cab and you can use it at any time. Start by skipping for one minute and then, with several breaks, continue for up to ten minutes.
Tip no. 4: Healthy diet and a sufficient intake of fluids
Lorry drivers are often exposed to health risks due to their lifestyle and diet. To counteract these problems, drivers must pay attention not only to fitness but also to a healthy diet. Ideally avoid fast food and greasy snacks. Instead, focus on fresh fruit, vegetables, wholemeal products and lean sources of protein. It's best to prepare the meals yourself. In this case, use a cooler box to store meals in the vehicle.
Make sure you drink enough water. Dehydration can lead to tiredness and lower concentration levels, especially during long stints. Make sure you always have a sufficient amount of water or unsweetened drinks on board.
Tip no. 5: Stress management
Stress can have a negative impact on physical and mental health. You should therefore regularly include relaxation techniques such as deep breathing, meditation or mindfulness exercises in your daily routine. These can help reduce stress and stay focussed on the road.
Tip no. 6: Enough sleep
Healthy sleep is particularly important for lorry drivers to stay focused and perform well.
Make sure you get enough good quality sleep. A sleep mask may not look too great, but it can work wonders, as can lullabies or soothing sounds.
By integrating these tips into your daily routine, you can sustainably improve your health and well-being as a lorry driver.
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