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“I know a great app for that”! That’s a pretty common thing to hear whenever you’re trying to find a new way to be more efficient or focused about some aspect of your life. There are literally hundreds of thousands of apps available for your mobile devices, with more being added daily. We’ve put together a list of a few great truck driver app suggestions to make your life easier.

Truck Driver Apps to Make Driving Easier

1. Waze

Waze: one of the largest travel and traffic app, with over 100 million downloads. Maps are user-updated minute-to-minute. The app gives the most current traffic conditions and potential reroutes due to traffic jams or road closures. In changing traffic conditions, Waze can keep you moving instead of wasting time sitting in traffic jams.

2. Gasbuddy

Gasbuddy: this is a great app to help you keep your gas expenses low. This app provides very timely user-sourced information about gas prices in your current location. As well as locations that you’re planning on stopping at further down the road. If you are given incentives to keep gas prices low, this app and a little extra planning helps you save!

3. TruckerPath

TruckerPath: for help finding weigh stations, rest stops, and amenity info at those truck stops. Considered by some as the most versatile apps for truckers, it can also give weather updates and provide opportunities for truckers to communicate with each other out on the road.

4. Camscanner

Camscanner: This app can help make it easier to keep track of all your receipts that you accumulate while out on the road. You can scan receipts and easily save to the cloud rather than risk losing paper copies. This scanning app works any time, anywhere, without the need for any additional equipment. It’s a great truck driver app that will help keep your expense reports accurate.

Truck Driver Apps to Make Life Easier

5. Keep or 6. Evernote

Keep or Evernote: these apps are very useful for keeping track of to-do lists, reminders or other notes that you  might normally write in a portable notebook. Collect information and keep everything in a handy app for access across all of your mobile devices. Quickly create practical notes like grocery lists or new music to download. It can even save more detailed notes to help you keep your thoughts organized if you’re thinking about writing a book!

7. Skype

Skype: this app has been downloaded literally billions of times. This app helps you keep in touch with family and friends while out on the road. It allows you to have a video chat, rather than just a phone call or text conversation. Skype is also is a great tool for messaging, screen-sharing, and file sharing. You can use this app to help plan date nights or be a “virtual” part of family activities that you might otherwise miss.

8. Headspace

Headspace: we highlighted this app a while back and had great response from some drivers. This app is beneficial to reduce anxiety and boost mindfulness & happiness at any point in the day. If you need a quick 2-minute stress-reliever, or a longer, more soothing session to help you sleep, Headspace is a great app for your overall mental health.

Lastly, we’ll mention a type of app that can help you spend LESS time on your phone. If you think you’re wasting too much time online, one of these could be beneficial to you. With the increase in the amount of time people spend on their phones every day, these types of apps are also gaining popularity.

9. Flipd or 10. ScreenTime

If you think you’ve got an issue with the amount of time you’re spending on your phone, or on social media, you can try either Flipd or ScreenTime. These tools help you track your online time. You can also block selected apps from being used during set hours of the day.

It seems every day there’s a new app created to help you in one way or another. Some are great for making life easier, others are great for keeping in touch. And still others that are simply ways to play games or help pass the time. We hope this short list of recommended truck driver apps is helpful to you. If you’ve got a suggestion for a great app for another trucker to try out, mention it in the comments section below, or drop a link on our Facebook page here. We’d love to share your great ideas with other drivers!

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Truckers must always be aware of their surroundings and changing road and weather conditions. However, summer trucking days can take those changing conditions to the extreme. More people on the road, extremes in the weather, and large construction projects can add time to your routes and impact deliveries. Here are 4 summer trucking tips to make your travel easier.

1. Extra Traffic

Once the kids are out of school, many families pack up the cars, campers, trailers, and RVs to head out on annual family vacations. Driving cross-country with overly-packed vehicles, and hauling extra gear in tow adds to the congestion on the road.

Being prepared to deal with these extra drivers, and to potentially reroute yourself away from tourist hotspots is a good way to keep your summer trucking travel on track. Keep alert for under-experienced drivers that are hauling over-sized boat trailers or campers. They might be out for the first time this season, so give them a little extra room.

2. Extreme Weather

Summer is a season of extreme weather conditions. Extreme heat, thunderstorms, tornadoes, and hurricanes are just some of the types of weather that can impede your travel plans while summer trucking. Being prepared for these and the potential delays that might result, is an important part of summer trucking.

Make sure you’ve got a good weather app, and that notifications are setup when weather conditions are changing. If you do have to pull off for a while somewhere unexpectedly, be prepared. Have extra water and supplies in your truck just in case.

3. Construction

In some areas, summertime is also known as “major road construction” time. This is a great time to remember that double-checking routes for construction delays and planning alternates can save you both time and money. Prepare for road closures and traffic jams due to construction.

Be ready and aware of workers on the road. Keep an eye out for posted “Construction Zone” signs, and  watch your speed to avoid any unexpected fines. Do this and it will help keep you moving along and your deliveries on track.

4. Sun Protection

Though it’s a good practice to wear sunscreen daily, it’s a good reminder for summer trucking as well. The sun’s UV rays are coming through your windows all day, every day, even when it’s cloudy. Those UV rays are most potent during the summer months. Make it a habit to put on a good layer of SPF before you get in the driver’s seat for the day. Wear long sleeves, sunglasses, and a hat. Your skin will thank you later!

How to Protect Yourself from the Sun Over the Road

Download the complete guide for 5 easy tips for sun protection while on the road.

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Truck drivers have a tough job. Many long days driving on the road alone. Many long weeks away from home and family. This can sometimes lead to feelings of loneliness and stress.

A dog can help improve your physical, mental, and social well being.

If you’re seeking to increase your overall personal wellness, what can you do? First steps should be to look for ways to improve your physical, mental and/or social well being.

What better way to do all three than to bring your dog with you while you drive?

Truck driver Pete Kleckner and Snickers are practically inseparable both on and off the road. Source: Overdrive Online

Physical

Traveling with a dog gives you a great excuse to get out and walk around and get some exercise a few times each day.  When you make a pit stop, you can get out and take your pup for walk, throw a ball around with him or just enjoy some fresh air with your 4-legged buddy.

These walks and play time with your dog can add up to the daily steps you need to keep your heart healthy and your blood pressure well-managed.

Mental

Driving with any pet gives you instant company in the cab of the truck over the hours and miles with you every day. If the long hours by yourself make you feel lonely or even a little stir crazy, your dog can be just the ear you need to listen to you work out something that’s bothering you.

Or they just might lend that extra harmony needed when singing along to your favorite song on the radio.

Image via Pinterest

Social

Having your dog with you when you’re at a truck stop taking him for walk, makes for an easy conversation starter with other people. People love to talk about their dogs and ask about other people’s dogs. This ensures a few times each day you’ve got a built-in reason to strike up a conversation with someone, even if it’s just for a few minutes.

Lastly, know that it’s not just all about you. Once you make the decision to bring your dog with you, there are resources to help ensure you’ve got all the tools to make your dog’s experience on the road comfortable and safe.

The time you spend with your dog every day, taking good care of them, and providing them with stimulation and exercise, makes for a great life for any dog! When you treat them like family or even like a best friend, you’ll certainly get back all the love in return.

truck driving with a dog

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Edward “Eddie” Dalzell talked his way into his first truck driving job at age 19 in Massachusetts.

3 million accident-free miles and almost 50 years later, Eddie’s now retired from truck driving but still logging miles on foot as a hiker and lead CSR for Penske in San Antonio.

truck driver

As he tells the story, he got his first truck driving job through good old-fashioned persistence. And telling a little bit of a lie.

“The company I was working for went out of business. There were no other jobs around. The car I had ran out of gas, I had no money. So, I walked 3 miles down the road to a place that was supposedly hiring truck drivers. I had no clue how to drive a truck. I kept going back day after day until they finally hired me!”

From there, he had a friend teach him how to drive a truck.

Once he got his start with that first job in Massachusetts, Eddie moved south after a few years. There he got his first job as a tanker truck driver. He spent the next few decades with various jobs between Texas and Louisiana, driving tankers between refineries and operating other heavy equipment. He mentions that some of those were dangerous jobs, and that thankfully he got lucky a few times.

Living and working near the Gulf of Mexico, he saw his share of hurricanes and severe weather.

The memory of those storms still stand out to Eddie. “Dodging hurricanes, wasn’t fun. Everyone else was leaving, but we’d be heading into the storms with the plywood to help. Last hurricane I drove 27 hours straight because of all the road closures to get around it. Had to get right back up in 5 hours to go back into it.”

When asked about his time as a truck driver at Dupre Logistics, he said that they were big on safety, and provided great training.

dupre-logistics

He also fondly recalls having a great boss who became a life-long friend to this day.

“At Dupre, Leadership was very good. We had good drivers. We could laugh and have fun.  They are VERY fair. They also gave a nice safety bonus every 3 months which was nice”.

That bonus came with a safety meeting at a great local steakhouse. Eddie mentioned he never missed a bonus, or the steak dinners. Working for Dupre, he said that integrity was important.

“There’s lots of competition out there but the jobs kept coming back to us because they liked what we were doing.”

Over the years, he also spent time as a driving instructor and unofficial career and life coach.

“Taught people how to drive standard trucks. I enjoyed that. I also told students to follow your dreams. Listen to Mr. Eddie: Don’t do something you hate, you’ll be miserable your whole life.”

Now retired from driving, Eddie spends his days working as a hiker and lead Customer Service Representative for Penske.

truck driver

He says he logs over 52 miles a week on foot, 20,000 steps, walking around the facility. Quite a change from all of the hours and miles behind the wheel!

Eddie, 68, has a wife, 6 children and 10 grandkids. In his free time, he enjoys living close to 3 of those grandkids.

“I get to see them all the time. Grandma loves to keep them on the weekends – gives their moms a break”. He also enjoys fishing and keeping fit and active.

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easy-microwavable-recipes-for-truck-drivers

Truckers are faced with the daily dilemma of stopping at a rest stop or fast food chain for a quick bite to eat or preparing a meal themselves. Oftentimes truckers don’t have a full kitchen or much time to prepare extensive meals so cooking can be challenging. To help, we put together a list of 6 easy microwavable recipes for truck drivers to quickly prepare on a break.

omelet-in-mug

Image courteous of Dashing Dish

1. Omelet

This mug omelet is perfect for truckers looking for a filling breakfast that takes less than 5 minutes to prepare.

Add vegetables, cheese, and meat and enjoy the omelet straight from the mug or throw it into a tortilla for a breakfast burrito. Get the recipe →

 

 

sweet-potato-chips

Image courteous of The Bitten Word

2. Sweet Potato Chips

These are a great, healthy alternative to regular potato chips and actually taste just as good.

Add salt and rosemary to the sliced potatoes, pop them in the microwave, and enjoy a delicious sweet and salty snack. Get the recipe →

 

 

blueberry-muffin-mug

Image courtesy of The Gingham Apron

3. Blueberry Muffin

Craving something sweet? This is perfect for meeting the craving with a healthier alternative that takes less than 5 minutes to prepare.

Not in the mood for a blueberry muffin? Swap out the blueberries for chocolate chips, raisins, or another fruit. Get the recipe →

 

 

microwave-mushroom-risotto

Image courtesy of The Food Network

4. Mushroom Risotto

Ever made risotto on the stove and stirred the pot for 30 minutes? Get the same delicious taste with half the work.

Stir together the ingredients in a microwave-safe dish and get ready for the perfect side dish. Get the recipe →

 

 

microwave-potato-soup

Image courtesy of Bigger Bolder Baking

5. Potato Soup

This soup is loaded with cheese, bacon, potato, and scallions and only takes a few minutes to prepare.

Top the soup off with a spoonful of sour cream and enjoy on a cold, winter day. Get the recipe →

 

 

microwave-Parmesan-spaghetti-squash

Image courtesy of Joyful Healthy Eats

6. Parmesan Herb Spaghetti Squash

This quick dish trumps Easy Mac any day. Not only is this a healthier alternative to microwave pasta, but it’s also filling and delicious.

Prepare the recipe in 5 minutes, throw in the microwave for 15 minutes, and enjoy. Top with grilled chicken for extra protein. Get the recipe →

 

 

These easy microwavable recipes for truck drivers should save time and money spent stopping at a drive-through and also provide truckers with quick, delicious recipes for breakfast, lunch, and dinner.

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improve-focus-while-driving

This time of year many people make resolutions to improve their overall health and well-being. Making positive changes to make sure you’re getting enough exercise, eating well and getting enough sleep are certainly important. But what about your brain’s health? What are you doing to keep your mind sharp and improve focus on the road?

A recent article on American Trucker’s website spoke with Brian Ryder, a business creativity consultant.  He points out 7 key ways to train your brain and improve mental focus while driving.

As we age, our brain also needs stay in shape. “It’s really not hard to sharpen your thinking and improve your mind power,” Ryder contends. “A lot of people don’t try it because they think that mentally, they ‘are where they are.’ It’s not so. You have a lot of room for improvement.”

It’s all about taking care of yourself and creating new ways to keep your mind sharp. Sometimes the simplest changes to your daily routines are the most beneficial. Add a few of these to your other resolutions for a great 2019!

ultimate-guide-truck-drivers-maintain-3-healthy-habits-over-the-road

The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

Download the Guide Now

ultimate-guide-truck-driver-healthy-habits-over-the-road

Truck drivers often struggle with maintaining healthy habits over the road because they often lead a sedentary lifestyle when driving long distances. Extended hours spent in the truck can often lead to higher levels of stress, dependence on stimulants to stay alert, less activity throughout the day, and lack of access to healthy food options. This tends to take a toll on drivers as they have a hard time overcoming these obstacles.

In order to provide drivers with access to healthy habits and tips for easily maintaining them, we put together this ultimate guide.

easy-exercises-workout-truck-drivers1. Exercise

Truck drivers can work up to 11 hours per day, and this oftentimes leaves little room for breaks or exercise. When trying to find the time for exercising, drivers need activities that can be completed virtually anywhere, don’t take a lot of time, and are effective.

The list of exercises below is an easy way to incorporate activity into a truck driver’s day. Drivers can either choose a routine that doesn’t require any equipment or weights, or they can choose a routine that involves using a pair of free weights.

Time Per Exercise Using Only Your Body Weight Or Using Free Weights
1 minute Squats Single Arm Row
REST FOR 30 SECONDS
1 minute Push-Ups Double Chest Press
REST FOR 30 SECONDS
1 minute Lunges Split Squat
REST FOR 30 SECONDS
1 minute Tricep Dips Bicep Curls
REST FOR 30 SECONDS
1 minute Jumping Jacks Lunges with Weights
REPEAT CYCLE THREE TIMES TO COMPLETE WORKOUT

When running through these exercises, it’s recommended to do each exercise as many times as possible for 1 full minute, rest for 30 seconds in between each exercise, and then repeat the entire cycle of exercises 3 times. This will produce a high-intensity, full-body workout in 20 minutes, which can be repeated easily a few times per week.

Freightliner In-Cab Training System

Some truck drivers have even taken working out to the next level and have discovered a way to incorporate a complete gym in their truck by using the FIT System (Freightliner In-Cab Training System).

This exercise and flexibility system is designed to allow the driver to do an upper body, lower body, and cardiovascular workout in the comfort and safety of the cab of their truck. The system is easy to install and use in the truck and can also be brought inside to a home or hotel room.

healthy-food-options-recipes-truck-drivers2. Healthy Food Options

We’ve all heard that we need to eat more fruits and vegetables. But truckers often face difficulty when trying to access healthy food options, especially fresh produce. Planning ahead and packing food for the road is the best way to not settle for fast food when it comes time for the next meal.

Most drivers who bring food in their truck prepare ahead and pack meals that can be kept in a small cooler. Below are a few ideas for breakfast, lunch, and dinner that are easy for truck drivers to grab from their cooler, heat up in their microwave, and enjoy quickly on a break.

Breakfast Ideas Lunch Ideas Dinner Ideas
Protein Smoothie or Protein Bar Pasta Salad with Veggies Chicken and Veggie Quesadillas
Oatmeal with Berries and Nuts Turkey Burger Grilled Chicken with a Potato Side
Toast with Peanut Butter Grilled Chicken Salad Chili

In between meals, many truck drivers also look for snacks that will keep them full and alert while driving. Making good snacking choices can help drivers maintain energy longer and avoid consuming empty calories.

Before reaching for that next snack, be sure to check out the good and bad lists below:

The Good Snack List The Bad Snack List
Apple, Celery, or Banana with Peanut Butter Candy
Pita and Hummus Rice Cakes/Crackers
Protein Energy Balls Pretzels
Yogurt Veggie Straws
Overnight Oats Potato Chips
Trail Mix: Nuts, Seeds, Dried Fruit Cereal
Hardboiled Egg Brownie or other sweet treats

Truckers Who Pack Also Save Money

In addition to having quick, easy access to healthier food options, drivers who pack their meals often also see increased financial savings from month to month. Research shows that the number one expense for drivers is food. By packing snacks and meals ahead of a drive, truckers be less inclined to stop at a fast-food restaurant, and will in turn, save cash and calories.

sleep-relax-meditate-truck-drivers3. Sleep and Relax

After a long day spent driving, a good night’s sleep is exactly what most truck drivers need. Not only does resting allow drivers to regain strength for the next day, but it also helps them unwind physically and mentally. However, being able to fully unwind after driving all day may sound easier than it is.

To help drivers change gears after a shift and start to relax, it’s recommended to avoid eating at least three hours before bedtime, turn off electronics at least 30 minutes before sleeping, and even try meditating. These activities will allow the body to start melatonin production for a restful night’s sleep.

When preparing for bedtime, consider the do and don’t lists below:

The Do List The Don’t List
Listen to relaxing music Watch TV or videos
Meditate Talk to others on the phone
Drink a glass of water or warm tea Enjoy one last snack of the day
Read a book or magazine Scroll through Facebook or other social apps
Dim the lights Have bright lights on in the truck

Benefits of Meditation for Truck Drivers

Meditation is proven to help drivers refocus after a long day and ensure a better night’s sleep. Drivers can meditate easily by downloading an app such as Headspace or Calm, or they can practice the same meditation techniques without needing any technology. In order to get started, drivers can sit in a chair or in their truck, and place their feet flat on the floor. They can then place their palms face down on their lap, closing their eyes. Then, they can breathe slowly and deeply for 10-15 minutes, trying to keep their mind blank.

Taking an extra 10 minutes each morning or evening to unwind can be extremely beneficial for a driver’s mental and emotional well-being, especially after a long day on the road.

We hope this ultimate guide will help truck drivers learn and maintain these three healthy habits over the road!

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ReedThe health benefits of a ketogenic life are not just physical. They’re also mental. What you eat affects a lot more than your weight. It affects your mood, your well being, even your relationships.

A lot of health problems could be solved simply by reducing sugar and grain in your daily diet and eating more ketogenic foods, low in carbs and high in healthy fats. The ketogenic diet works especially well on certain ailments. Here are three common health problems and how a ketogenic diet can alleviate them:

Type 2 Diabetes

If you have type 2 diabetes, the body fails to create enough insulin to lower blood sugar after a meal. That’s why, for type 2 diabetics, blood sugar levels continue to rise. A ketogenic diet can help you avoid the most dangerous impacts of type 2 diabetes. By consuming foods high in healthy fats (such as avocado and olive oil) and reducing your intake of carbohydrates, you can change the body’s energy source, so it uses stored fats for energy. The result: Blood sugar and insulin decline. Having a ketogenic diet is a great way to manage, and even reverse, type 2 diabetes.

High Blood Pressure

ReedHaving high blood pressure is a significant risk factor for several diseases, such as heart disease, kidney failure and stroke. While high blood pressure has many causes, salty foods, clogged arteries and stress are common causes of it.

A ketogenic diet low in carbohydrates can be an important tool in reducing blood pressure. It also ups your intake of healthy fats and the “good” cholesterol your body needs. The bottom line, a ketogenic diet can cause a significant reduction in blood pressure.

Inflammation

ReedIf you are getting ready for bed in the evening and notice swelling around your ankles and calves, it’s actually a sign of inflammation. A certain amount of inflammation is good to a point, because it helps heal problematic areas of your body.

However, too much inflammation is not good. It causes pain, fatigue and stiff joints and makes it hard for people to move freely. Limiting carbohydrates and sugar allows the body to keep inflammation low, therefore reducing joint pain and muscle soreness, write Jimmy Moore and Eric C. Westman, M.D. in their book Keto Clarity. So if you want to reduce inflammation, try reducing the amount of carbohydrates in your daily diet and replacing them with healthy fats such as walnuts, almonds and salmon.

The three health conditions above could result from too much sugar and grain in your diet.

Begin by taking small, concrete steps to reduce your intake of sugar and grains, and when you achieve minimum sugar and carbohydrates below 40 grams a day you will see real results.

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ultimate-guide-truck-drivers-maintain-3-healthy-habits-over-the-road

The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

Download the Guide Now

Walmart truck driver Carol Nixon shares a special story of determination and generosity. Her story inspires us entering into 2018 and helps us set goals for the year.

Carol Nixon, 48, of St. James, Mo., drove since 1990. Over the past five years, she has worked as an over-the-road driver for Wal-Mart Stores, Inc. In February of 2015 she met Deb Pollard, a fellow truck driver for Walmart. Fate brought together again in September of that year as roommates at the first annual Accelerate Conference sponsored by the Women in Trucking Association.

In addition, Deb shared that her husband Craig suffered from kidney failure and dialysis. The couple searched tirelessly for a donor, but unfortunately failed to receive a result. Then, Carol offered her kidney without a moment’s hesitation. “I didn’t even think about it,” Carol said. “I told her, ‘please, take it!’”

While both seemed the perfect match for the transplant, their journey included challenges. Carol stopped driving for three months prior to the donation due to dizziness. Doctors initially thought heart problems caused this. However, they realized they were migraines, and she received permission to donate her kidney again. Meanwhile, doctors at the University of Alabama hospital found that Craig suffered from blockage that could have killed him.  Finally, after these hurdles, the transplant took place and completed successfully in November of 2016.

Despite the challenges they faced, Carol never wavered in her decision to donate her kidney.

Even if she failed to match for Craig, she agreed to still donate her kidney to another recipient through the Kidney Paired Donation Pilot Program. The program matches medically compatible pairs of potential living kidney donors with transplant candidates. In cases where the potential donor doesn’t match with his or her original intended recipient.

When asked what drove her to donate despite all the challenges she replied “Perseverance.  When you’re told no, just keep pushing.”

With the transplant behind them, both Carol and Craig are doing well.  Craig immediately came off dialysis after the surgery and remained diligent about following his post-surgery protocol. Carol took six weeks off of work to recover. However, drives again now and stays healthy on the road by preparing meals for the road. She also walks three miles daily, whether at home or on the road.  When she’s home she and her husband spend time restoring their vintage cars and hanging out with her grandson.

Carol now adds raising awareness for organ donation to her growing list of charities that she supports.  At the November 2017 Accelerate Conference, she met the aunt of a young girl whose tissue donation gave two people the gift of sight. She also met the mother of a young girl in her community whose organ donations helped save the lives of five people.

Both of these girls received a floragraph on the Donate Life Float in the Rose Parade on January 1, 2018.

The Donate Life float honors millions of people touched by organ, eye and tissue donation. These include living donors, donor families, transplant recipients and transplant candidates.  The stories of these young girls further inspired Carol to share her own story. Her hope is her story raises awareness for organ donation.

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As a truck driver, you spend most of your time on the road, making it a challenge to stay fit.  Your time is limited and access to equipment is a problem.  Here are 5 quick exercises you can easily perform on the road without any equipment:

Hand Stretch

Hand stretches can help relieve some of the stiffness or pain related to steering all day.  When you stop to refuel or take a break, rotate your wrist left and right or in a circle. Stretch your wrist by placing the fingertips of one hand on top of the steering wheel. Gently press your weight into your hand and hold the stretch for 30 seconds. Repeat with the other hand.

Abdominal Crunch

Strengthen your abs while you’re on the road. Squeeze your abdominal muscles and hold it for the entire length of your favorite song, podcast or news report. If you are unable to squeeze your abdominal muscles for that long, then aim to squeeze them for at least one to two minutes. Repeat at every red light or for every favorite song that comes on the radio.

Planks

Plank exercises help strengthen your back, arm and leg muscles, as well as your core. Find a spot where there is room to stretch out, start off the exercise by getting on your hands and knees. Place your forearms and hands onto the ground with your palms facing downward. Kick back your legs so that you are placing your weight on your toes. Your entire body should maintain a straight line. Hold this position for 30 seconds.

Shoulder Shrugs

Help relieve the stress and tension from your shoulder area with shoulder shrugs. Try this exercise while stopped at a red light, waiting on a shipper or taking a break.  Lift your shoulders up to your ears as if you’re saying “I don’t know.” Hold the position for a few seconds then release. Perform 10 to 15 reps throughout the day whenever you are feeling tensed or stressed.

Push-Ups

Strengthen your arms and chest with some push-ups.  You can do regular push-ups keeping your legs extended behind you and your arms slightly wider than shoulder-width apart.  Mix things up with a diamond push-up where your hands are placed in a diamond shape directly under your chest.  Or, increase the degree of difficulty by propping your feet up on the bumper of your truck.

Photo courtesy of Men’s Health.

ultimate-guide-truck-drivers-maintain-3-healthy-habits-over-the-road

The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

Download the Guide Now