Interior view of a young man driving a van or truck. Shallow depth of field.

10 Exercises To Remain Fit On Months-Long Road Trips

Evelin here from shared with Healthy Lombard that if you’re an overlander, (or truck driver, or live in an RV), you spend a significant amount of time driving. It’s easy to neglect your health. Some health risks drivers face are:

  • Obesity,
  • Heart disease,
  • Diabetes,
  • High blood pressure,
  • Depression.

The lack of a general routine can also lead to neglecting your exercise routine.

Exercise improves both mental and physical health. Overlanders should make an effort to establish a routine and exercise daily to avoid these health risks.

Doing aerobics every day continuously works on your larger muscle groups, gets the blood flowing, and maintains a natural rhythm.

If you spend just thirty minutes a day exercising, you’ll gradually improve your health. After a long day of sitting in your cab, even stretching helps strengthen your muscles.

The long hours you work are very tough. You don’t have to tackle it all at once. Take small steps to accomplish your health goals. Improving your diet combined with exercise will help you on your journey to living healthy.

Below are ten exercises you can do daily while on the road. These exercises work all the muscles in your body, including your lower back.

For drivers, working on the lower back is essential. One of the leading causes of drivers experiencing lower back pain is sciatica.

Oddly enough, sciatica doesn’t start in your back. The sciatica nerve is on the back of your leg. Sitting for long periods can pinch the nerve.

Now, let’s explore ten exercises you can do while out on the road driving. To decrease your chance of getting injured, warm-up before you exercise. It also:

  • Reduces muscle tension
  • Increases the flow of oxygen and blood
  • Gives you a better range of motion
  • Increases your flexibility
  • Prepares your muscles for exercise

1. Warm-up

First, start by stretching. While standing, take the tips of your fingers and touch your toes. Hold this position for ten seconds, then release. Do this stretch five times before moving forward.

Also, wait ten seconds between stretching to rest your muscles. Next, sit on the ground with your legs crossed.

Lean forward as far as you can and hold for ten seconds. Do this stretch five times before going to the next step.

After stretching your arms, legs, and lower back, run in place for two minutes. Running in place will get your heart pumping and blood flowing.

You can use resistance bands while stretching or jump rope instead of running.

After that draw 10 circles in the air using every part of your body going from your head down to your ankles.


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