Simple Exercises to Stay Fit on the Road 

Contributed by: Justin Coleman, DPT

The life of a truck driver can be tough on your body. Long hours on the road with limited movement combined with poor eating habits are obstacles that can be hard to overcome.  

But making time for regular exercise can combat fatigue, boost energy levels, decrease back and knee pain, and sharpen focus, all of which play a crucial role in how you perform your job and your ability to have longevity in the business. Finding ways to fit in regular exercise doesn’t have to mean spending hours at the gym. Just 20-30 minutes a day can result in noticeable improvement.  

To help you maximize results with minimal time, here is a short list of exercises for drivers targeting major muscle groups.  As with any exercise routine, consult with your physician prior to starting. 

UPPER BODY

PUSH-UPS 

Everyone is familiar with push-ups, and this simple exercise has tremendous benefits. You can also target different muscle groups by slightly adjusting your position. 

If you can’t perform a push-up, start with a wall push-up or on the ground with your knees bent.  

A recent Harvard study found that doing 40 push-ups in a row can significantly lower the risk of heart problems over the next ten years.  

Start by doing 3 sets of 10 push-ups and gradually increase the number as you get stronger. Remember, progress takes time. 

Push-up modifications

• Diamond push-up: Targets triceps and inner chest 

Start in a standard push-up position. Move your hands under your chest so your thumbs and index fingers form a diamond shape. To perform a rep, lower yourself to the ground, hold it for 1 count, and push yourself back to the starting position. 

• Wide push-up: Targets chest and core 

Start in a plank with hands wider than shoulders, fingers forward or slightly outward. Engage your core and glutes to maintain stability. Slowly lower your body by bending your elbows out, keeping your elbows pointing back to protect your shoulders. Pause when your chest is just below your elbows. Push your body back up to the starting position by straightening your arms and pressing into your hands. 

• Spider-Man push-ups: Targets chest, triceps, shoulders, and core. 

Start in a standard push-up position. Bring one knee towards the elbow on the same side as you lower your body towards the ground. Pause, then push back up to the starting position, switching legs.  

CORE

CRUNCHES

Core strength is extremely important for drivers. It helps improve posture, decrease back pain on long hauls, and helps with overall well-being by improving breathing and oxygenation, increasing energy levels, and reducing headaches. 

Building core strength is more than just completing a few crunches. It’s tied to the technique used to complete those crunches or sit-ups.  

When lying on your back, imagine a string pulling your belly button towards your spine. Exhale as you tighten your stomach muscles, and inhale as you relax back down.  

Start with 3 sets of 10 reps and increase slowly as you build strength.  
 

SUPERMANS

Supermans are an excellent exercise for back musculature and glutes, both of which play an important role in overall posture and back health. 

To get started, lie on your stomach with your hands above your head and lift your legs and arms toward the sky or roof of your cab if you are doing this inside.  

Start with 3 sets of 5 supermans. Hold each repetition for a three-second count.

LOWER BODY

SQUATS

Squats are an amazing exercise that you can do almost anywhere, any time. They burn the most calories in the least amount of time by utilizing the hamstrings, quads, and gluteal muscles.  

This simple exercise increases cardiovascular health and overall strength and flexibility.  

Start by doing 3 sets of 10 squats. Go down as low as you can, trying to get your thighs parallel to the ground. If regular squats are too hard, try sitting down and standing up from a chair instead. 

WALL SITS WITH OR WITHOUT TOE RAISES

This simple exercise is a great way to strengthen your quads and a little-discussed muscle grouping called the anterior compartment, located along the outside of the shin or Tibia. Strengthening this muscle has been shown to help reduce knee pain. 

Complete the wall sits by doing what the name implies. Stand with your back against a flat wall and squat down until your knees are bent and your thighs are parallel to the ground. Hold this position. As you get stronger, try going lower. Once you’re holding the squat, lift your toes up and down to work your shin muscles. 

Start by holding a wall sit for 30 seconds, 5 times. While in the wall sit position, lift your toes up and down every 3 seconds. Gradually increase the total wall sit time until you can hold the position for 2 minutes or more without stopping. 

As a Doctor of Physical Therapy with over 20 years in healthcare, Justin Coleman, DPT is dedicated to helping people overcome physical challenges and achieve optimal well-being. His background in public health and health administration and 13 years as a licensed physical therapist in Tennessee, Colorado, and Ohio provides a comprehensive approach to his patient care. Prior to his physical therapy career, he gained valuable industry experience working in transportation logistics. This firsthand understanding of the demanding physical nature of this work fuels his passion for helping those who keep our nation moving.