According to Dr. Mark Manera, founder and CEO of Supply Chain Fitness, truck drivers can improve their overall health and wellness by establishing a regular exercise routine. This can be achieved by starting with small goals and gradually building up to more challenging fitness activities. By taking these steps, truck drivers can adopt a healthier lifestyle that promotes their physical and mental well-being.

“Get smaller wins and add a little more. In six months, you will be in a better place,” he said during a webinar organized by the Commercial Vehicle Safety Alliance (CVSA). “People get stuck on giant mountain with an all-or-nothing approach. That’s not recommended.”

To maintain good health, the Centers for Disease Control and Prevention recommends that adults engage in 150 minutes of exercise per week, which translates to roughly 20 minutes of exercise per day. Additionally, Rodolfo Giacoman, a fatigue management specialist for the Commercial Vehicle Safety Alliance (CVSA), notes that the human body weight is made up of various components, including liquids, bones, muscles, subcutaneous fat, and visceral fat, listed in descending order of their contribution to overall weight.

Dr. Mark Manera advises that individuals should not become overly focused on their weight as it is just one measure of overall health. Instead, people should focus on reducing waist circumference, improving how they feel, sleep, and energy levels.

Similarly, Rodolfo Giacoman explains that exercise has many benefits, such as improving alertness, sleep quality, and reducing stress. He emphasizes the importance of the five steps to wellness, including sleep, relationships, mindfulness, nutrition, and exercise. Exercise has a positive impact on all body systems, including messaging (nervous, endocrine, immune, reproductive), plumbing (respiratory, cardiovascular, digestive, urinary), and support (skeletal, muscular, integumentary). Regular exercise can also make the heart more efficient.

Rodolfo Giacoman, a fatigue management specialist, recommends interval training for improving cardiorespiratory health. Resistance training, which involves bodyweight or weightlifting, can help increase strength, muscle and bone density, and growth. Additionally, stretching and balance exercises can help improve flexibility and reduce discomfort after extended periods of sitting behind the wheel.

Dr. Mark Manera recognizes the challenging and erratic schedules of professional drivers, which often involve early mornings and late nights. He suggests that drivers can still incorporate exercise into their routines by exercising during their 30-minute break, while waiting for their trailer to be loaded, or even in the morning.

Trigger to exercise

Each person is unique and must figure out the ideal time to work out. If a driver has a long day, stretching to relax and get rid of the aches and pains is recommended. “The alarm going off, or setting the parking brake when your day is done, can be a trigger to exercise,” he said. “Find a routine and get going.”

According to Rodolfo Giacoman, cardiopulmonary and resistance training can be performed at any time, except for within four hours of bedtime. Stretching and balance exercises can be done at any time, but if intense, it’s better to do them before bed. Walking is also an excellent exercise, but it’s not advisable to do it intensely before going to bed.

Dr. Mark Manera advises that truck drivers should exercise caution when exercising outside their vehicles and wear reflective gear to avoid accidents. Female truck drivers may feel unsafe outside their vehicles, while some drivers may be uncomfortable exercising outdoors while other drivers watch. In these situations, in-cab exercises can be a viable option.

Stretching after driving

Dr. Mark Manera suggests that if truck drivers have extra time, they should stretch, as it can provide relief after a long shift and help promote restful sleep at bedtime. He also emphasizes the benefits of warming up, as it increases blood flow in the muscles and boosts efficacy, which can decrease on-the-job injuries.

Furthermore, Manera highlights the importance of a combination of sleep, nutrition, and exercise in improving a driver’s overall health. He believes that companies, from the CEO down, must prioritize driver health to help ensure their employees are healthy and productive.

Best practices for exercise

• Breathe – blow nose before and after
• Maintain spine alignment
• Keep shoulders down and back
• Hydrate all day
• Warm-up before exercise
• Stretch afterwards
• Distinguish between a sore muscle and discomfort/pain/injury
• Choose quality (proper form) vs quantity (overdoing it)

North American Fatigue Management Program recommendations

• Take 10-minute walks twice or more per day
• Work out more vigorously on weekends
• Take exercise equipment with you on trips
• Keep records about the exercise
• Set daily and weekly goals
• Find out what you like and do it