February 23, 2023
There are many challenges to being a truck driver, but one of the biggest ones is remaining healthy and fit. After all, it’s easy for truck drivers to live a sedentary lifestyle, since so much of their job requires sitting for long periods of time.
In addition to all that sitting, truck drivers are prone to working long hours, sleeping irregularly and not enough hours, and eating unhealthy meals that they can grab quickly. This makes regular exercises all the more important for people who drive a truck for a career.
Luckily, there are plenty of workouts for truck drivers that can help them stay healthy and fit without requiring too much time. Even exercising for just 15 minutes a day can do wonders for your health – both physical and mental.
Below are some recommended workouts for truck drivers, all of which can be done on the road.


Walking is actually one of the most beneficial exercises you can do. Going for a brisk stroll around a nearby park or other trail will get your blood pumping and your heart rate up, while also stretching out your legs and the rest of your body.
If you can build up to a jog or run eventually, then that would be good, too. If you can’t, though, walking at a quick pace will help you improve your heart health, strengthen your muscles and actually make you feel happier.


Situps are another great exercise because they can be done from anywhere. If you have enough room in your cab, they can even be done in your truck. If not, you can do them from your room when you stop at night or when you get home.
This exercise is great for burning belly fat, while also building strength in your lower back as well as core. Situps will help to improve your posture and increase your flexibility, two things that are very helpful for truck drivers.


Just like situps, pushups are great because they don’t take up a lot of space and can be done from just about anywhere. You’ll use your own body weight as the resistance you’ll need to strengthen areas of your body.
Pushups are one exercise that will literally work on strength in your entire body, and not just one muscle group. They help to improve your posture, build strength in your entire body and help prevent against injury.


Squats are one of the most popular exercises to do at a gym because they work on strength, posture and flexibility of your entire body. The great news is that you can do squats from anywhere, since you don’t need weights to do them.
You can use your own body weight and gravity to get a great exercise in with just a couple minutes of your time. Instead of holding weights on your shoulders while you squat, simple hold your arms out straight from your body shoulder-width as you lower your body from your hips and then stand back up again.

Step Ups

You can use your truck for step ups, a great exercise that can help build your cardio and your posture at the same time. Use the step on the side of your truck to act like a stepper machine at the gym.
You’ll start by stepping up onto the step with one foot, then immediately step up with your other foot. Step back down with one foot and then the next right after, and then repeat this cadence for up to three minutes.
It’s a great little exercise that’ll get your heart pumping quickly.


Another great idea would be to bring a set of dumbbells with you on the road. These weights won’t take up a lot of space in your cab at all, and will do wonders for your exercise routine.
There are an unlimited number of exercises you can do with a set of relatively light dumbbells. This includes curls, shoulder shrugs, shoulder lifts and even a modified bench press. You can work just about every muscle group with dumbbells.
If you’re looking for unique exercises to do with dumbbells on the road, you can search online to easily fund great ideas. Dumbbell exercises will help to increase not just muscle strength, but it’ll help with muscular endurance, cardio health and bone health.

Shrug Holds

Shrug holds are an exercise that you can actually do while you’re sitting behind the wheel. From a seated position, you’ll simply shrug your shoulders up, hold them for 10 seconds and then relax them again.
This might not seem like it will do much, but it actually will. Shoulder shrugs target your trapezius muscles, helping to strengthen your shoulders and neck area. This will help to build strength and flexibility there, which can help you reduce pain in your neck – a major concern for many truck drivers.


Exercising can, and should, also refer to mental health. Stress can be one of the most physically damaging and debilitating things, so ensuring that you are calm and healthy in your mind is important, too.
There are many ways that you can work on your mental health while you’re on the road. You can listen to calming music or daily affirmations. You can also do simple breathing exercises that will help your mind stay calm and clear for what’s ahead.
Deep breathing exercises are simple and can again be practiced from anywhere. Breathe in slowly through your nose for a few seconds, hold it for a few seconds, and then breathe out through your mouth for a few seconds. Then, repeat this pattern a few times.
It’s amazing how much better you’ll feel after you do a few of these breathing exercises, and how quickly you’ll realize the benefits. You can do breathing exercises any time you’re feeling stress or pressure, of course, but it’d be great if you could work it into your daily routine. This will help you remain calm and lower your blood pressure.
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