how to stay in shape as a truck driver

Physical Fitness for CDL Holders

In the demanding world of commercial driving, the importance of maintaining physical fitness cannot be overstated. As a professional driver, you know how important it is to keep yourself safe and healthy.  Commercial Driver’s License (CDL) holders like you navigate extensive hours on the road, facing unique challenges that impact both their health and safety. If you’re looking to learn how to stay in shape as a truck driver​, read on for tips for staying in shape as a truck driver, exercise routines for drivers on the road, and more!

Staying in Shape as a Truck Driver

Safe and efficient driving demands more than just technical skills and adherence to regulations; it requires drivers to be in optimal physical condition. The physical demands of long hours behind the wheel, coupled with the sedentary nature of the job, can take a toll on a driver’s health. Maintaining good physical fitness not only enhances overall well-being but also significantly contributes to on-the-road safety.

Reducing Fatigue on the Road:

Physical fitness is a powerful ally in combating driver fatigue, a common concern in the trucking industry. Regular exercise has been proven to improve stamina, reduce fatigue, and enhance alertness—crucial factors for maintaining focus and making split-second decisions on the road.

Enhancing Reflexes and Coordination:

The nature of commercial driving requires quick reflexes and precise coordination. Regular physical activity, particularly exercises that improve cardiovascular health and muscle tone, contributes to enhanced reflexes and coordination. This can be instrumental in avoiding accidents and responding effectively to unexpected situations.

Promoting Mental Health:

Physical fitness isn’t just about the body—it’s equally beneficial for mental health. CDL holders face unique stressors, from long hours on the road to time away from home. Exercise has a proven impact on reducing stress, anxiety, and depression, promoting mental well-being and emotional resilience.

Listening to Your NRCME:

When you go in for your DOT physical exam, make sure to listen to your Certified Medical Examiner! Ask questions as well as listen to the advice given to you regarding your health. Our very own, Dr. Jaeger, is a great resource! We’re here to help you here at DOT Health Express. Contact us if you need to renew your CDL medical exam!

Feasible Exercise Routines for Drivers on the Road

Recognizing the challenges of maintaining a fitness routine while on the road, it’s essential to provide CDL holders with exercises that are practical, effective, and easily incorporable into their lifestyles.

Simple Cardiovascular Exercises:

  • Brisk walking: Incorporate brisk walks during rest breaks or when parked.
  • Jump rope: A compact and effective cardio exercise that requires minimal space.
  • High knees: Lift your knees towards your chest in a marching motion for a quick and effective cardio boost.

Muscle-Strengthening Exercises:

  • Bodyweight exercises: Squats, lunges, and push-ups can be done without any equipment.
  • Resistance band workouts: Portable and versatile, resistance bands offer effective strength training.
  • Dumbbell exercises: For drivers with access to a small set of dumbbells, exercises like bicep curls and shoulder presses can be beneficial.

Flexibility and Stretching:

  • Yoga: Simple yoga poses and stretches can improve flexibility and reduce stiffness.
  • Dynamic stretching: Incorporate dynamic stretches before driving to enhance flexibility and range of motion.
Empowering Truck Drivers for a Healthier Journey Ahead
how truck drivers Can stay in shape

The connection between physical fitness and safe driving for CDL holders in New Jersey is undeniable. By prioritizing their physical well-being, drivers not only enhance their own health but also contribute to a safer and more efficient transportation industry. Our occupational medicine health center is committed to empowering CDL holders on their fitness journey, offering assessments, programs, and unwavering support. Together, we pave the way for a healthier and safer road ahead. Safe travels!

Visit us for your DOT Physical!
How To Stay In Shape As A Truck Driver​