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Surviving Your First Year On the Road

Surviving tips and advice for all newbie truckers to survive first year on the road

Your first year on any job is going to be bumpy for a while, and the same goes for your first year as a professional truck driver. You’re going to need some time to learn the ropes, but until you do you need to figure out a way to catch on quickly. Luckily, you have us and our trusty blog to help you through that messy first year of driving a truck.

Depending on the company you work with, you will have more or less control over the road you are supposed to take. That means that you might have to help plan the route.

This is a great chance to prove that you can operate in a timely manner. Both your employer and the person you are delivering goods to will appreciate you leaving and arriving on time.

That being said, it does not mean that cutting corners is advisable or even allowed. You need to work on your time management skills within the given set of rules which apply to you as a professional truck driver. This means that you have to plan your stops wisely and carefully, and always be prepared for the worst-case scenario. You will never be able to predict the future and be prepared for every situation, but it never hurts to have a plan. If you prepare for the worst and everything goes smoothly, you’ll end up with a bit of extra time and probably arrive a bit early at your destination (which is always better than being late).

Communication is Key

Sometimes, no matter how hard you try to control and plan everything, things just take a turn for the worse. Even if you do manage to leave some extra time there is nothing you can do if a load takes 5 instead of 2 hours to be unloaded, or if your truck breaks down 100 miles from your destination. It’s not your fault the pump at the station is broken or you can’t pump fuel in your truck because there won’t be any diesel for another 3 hours. There’s really no need to panic about it. Take a deep breath, stay calm, and focus on the steps you can take to minimize the damage.

Whether the reason for the delay is your fault or not, your superiors and your dispatcher need to hear about it. Chances are they have come up against that issue a million times already and know how to guide you through the process and help. It’s important to stay calm and focused, even if the person you are talking to is upset. It’s most likely only their initial reaction, so don’t take it to heart because arguing will only make things worse. Instead, offer to help any way you can. Be part of the solution, not the problem.

This isn’t the only type of communication you should do while on the road, however. As a professional truck driver, you will be spending a lot of time away from your loved ones. You need to make an effort to keep in touch. Your family can give you the best support when you are stressed or lonely. And remember – they miss you too, and they want to see you and hear from you as well. With today’s technology, it’s very easy to communicate with your friends and family all over the country.

Be Prepared to Get Lost

Every truck driver gets lost on the road and you can expect it to happen more often in beginning. However, the most important thing to remember is to stay calm in those situations. If you start panicking, the only thing you will accomplish is to raise your chances of causing an accident. The first thing you should do is find a suitable place to pull over. Look at the directions again – there might have been a mistake with the directions your company gave you. You can always contact your dispatch and ask for help, but there are other alternatives.

You can call the shipper and ask for directions, but make sure you can explain your location to them. Also, don’t forget your trusty CB Radio! The trucking community can be very helpful, so don’t hesitate to contact a local driver. They will have useful advice because they probably know the area better than you.

You can always download offline maps, and use GPS to find your way. Just be careful when using those tools because they might not be suited for trucking purposes. For example, regular maps don’t have low bridges marked, which can cause a major issue for you.

Mind Your Health

Falling into the fast-food trap happens very easily when you’re on the road. Of course, it’s more convenient to just eat whatever you can find at a truck stop, but it often isn’t the healthiest option. Eating unhealthy food not only has a negative effect on your overall health, but it actually affects the way you drive. Food that is fatty and full of added sugar causes spikes in your cholesterol and blood sugar. That makes it harder for you to concentrate and stay alert. They also provide short-lasting energy. Usually followed by a “crash” that makes you drowsy. They make you feel hungry again really soon.

Opt for healthier options, such as cooking your own food on the road. It takes a bit more planning, but the benefits definitely outweigh the costs.

Besides food, you need to think about exercise. As a professional truck driver, you are going to spend a significant amount of time sitting. That is not something our bodies are used to or made for. Make sure you stretch when you’re on a break, and you can even incorporate some simple exercises to keep your core (back and stomach) strong. This will alleviate back pain, as well as make future trips a bit easier on your body.

Join a Community

The trucking community is huge, with an inexplicably large amount of combined experience. The chances of you being the only one to ever come up against a certain issue are virtually non-existent. Joining a trucking community, whether it be in the form of an online forum or a certain group on a social media network, can be highly beneficial. You will come across personal experiences of other truck drivers that might come in handy at some point, and you can ask for and give advice. Being part of a community is a tremendous help for any truck driver who is just starting out in the business.

All in all, the best piece of advice when it comes to surviving your first year as a professional driver is to be curious and try to learn as much as you can about the business, to stay calm and focused in stressful situations, and respect the promises you made both to your employer and the person you are delivering the goods to.

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On the Road Cooking Tips for Truck Drivers

Cooking Tips for Truck Drivers

Figuring out what you want to eat is a hassle, even now when we have literally thousands of recipes available online. But, fear not, we’ve got you covered.

Anyone who has been doing long hauls for a while can tell you that finding places that don’t serve fast food isn’t the easiest thing in the world. You are much better off making your own food on the go, and we’re here to help!

Here are some tips and meal ideas to help you avoid greasy burgers and pizza on your next long haul.

Tips for Cooking on the Road

Before you set off on your latest haul, it’s a good idea to prep and plan everything, so we made a list of some essential tips to help you with your on the road cooking.

  • Stock up on ziplock bags (the freezer ones are much more durable than regular ones); they not only keep your food fresh but take up less space in your fridge.
  • Don’t skimp on antibacterial wet wipes, they are lifesavers on the road.
  • Do not bring a bunch of plates and silverware on the road with you. No need to make your cabin any more cramped than it has to be.

Side note: Skip the plastic silverware. Washing one knife, fork, and the spoon doesn’t take much time, and it’s better for the environment.

  • When planning your next trip, make sure to schedule some stops near grocery stores, so that you can have fresh food on the road and not have to carry everything from home.
  • Bring spices! You don’t need much, so they won’t take up too much space and they’ll make your meal infinitely better.
  • Keep your appliances and pans secured at all times! You don’t want to have to deal with a flying slow cooker and the mess it’s inevitably going to make all over your cabin.
  • Always double check if all the appliances are turned off before leaving your truck! You do not need to deal with a fire in your truck.


Modern trucks are often well equipped – they can have mini fridges and microwaves, as well as generators that can power several small appliances such as slow cookers, lunchbox ovens, and grills.

Lunchbox stove – This might be considered to be an essential appliance for professional truck drivers to have with them on the road. It heats up to 300 degrees, so you can use it to heat up leftovers and canned food, and even prepare frozen food, like those single serve, frozen dinners.

Slow cooker – Great for on the road cooking because you can drive while your food is being cooked, and it allows you to make a bunch of different meals. A very versatile appliance.

You can buy one that’s made specifically for on the road use which has a cord for the lid so that you know your food is safe from spillage, no matter what condition the road is in.

Electric skillet – This little handy appliance allows you to make basically anything you would usually make in a skillet at home. You can buy a smaller skillet (it makes more sense if you’re cooking only for yourself, plus it’s more affordable and it saves space) with a lid to keep your food nice and safe while it’s cooking.

Mini freezer/fridge combo – An excellent investment, though it doesn’t exactly come cheap (you can expect it to cost around $200). It may cost a pretty penny, but it can save you a tonne of money, in the long run, considering that you’ll be able to store food for longer periods of time.

12-V cooler – Some truck drivers say that a truck isn’t complete without a 12-V cooler. You can plug it in the lighter plug, and enjoy a cool drink any time of the day.

Meal Ideas


One of the best breakfast options, at home or on the road, are oats. They are loaded with fibers which help digestion, and they have tonnes of essential vitamins and minerals. Oats also have a significant amount of carbs, but since they are slowly digested they don’t mess with your blood sugar, and they keep you feeling full for a longer time.

You can mix oats with milk or, even better, yogurt, and you can add basically anything from fresh or dried fruit to dark chocolate and various nuts.


Slow cookers are perfect for OTR dinners! You can make pot roasts with veggies, pulled pork, some old school paprikash, and so on. If you’re craving some carbs, you can even use the slow cooker to make spaghetti and meatballs, and if you really want to indulge yourself you can make some delicious BBQ ribs.


We absolutely get how easy it is to just grab a bag of chips at a truck stop, but if you’re trying to cut down on junk food on the road, we recommend you try unsalted mixed nuts for a bit of crunchiness, or some whole-grain crackers with cheese.

Fruit and veggies, especially paired with peanut butter and hummus respectively, are also a good choice for a snack, as are low-fat yogurt, beef jerky, and popcorn.

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Trucking With Your Pet

Tips and advices for traveling with pets

If you’re not really a people person, but could use some company during a long haul, maybe taking your pet on the road is exactly what you’ve been missing. In our last blog post, we looked into the pros and cons of team driving, but now we are exploring what it’s like to have your pet as a companion on the road.

It’s important to first note that not every trucking company allows pets, and the ones that do allow you to bring a pet on the road, generally tend to allow only cats and dogs.

Cats and dogs are usually pretty adaptive and responsive, which is why they make for a great companion on the road. More exotic animals such as snakes, birds, and lizards are usually discouraged and even banned; this mostly has to do with them having a hard time traveling, so taking them on the road might be too stressful for them.

Benefits of trucking with pets

Traveling with a pet is good for your health. Drivers who regularly travel with pets generally feel less anxious and stressed, especially in annoying situations like traffic jams. According to the Centers for Disease Control and Prevention (CDC), pet owners tend to have better health – lower blood sugar, as well as triglyceride and cholesterol levels.

Pets can not only lower your stress levels, but they will actually give you a reason to get out of your truck more often, especially if you take your dog on the road. Dogs need to go for a walk a few times a day, so that’s a great excuse for you to stretch and walk around for a while, which can be really beneficial for your health. Sitting for long periods of time can cause a laundry list of issues such as back pain and cardiovascular diseases, but even light exercise can make a difference.

Pets can act as guardians. Besides the fact that pets can help with your mental and physical health, they can actually keep you safe. Larger dogs can be intimidating enough to scare off robbers, while smaller dogs tend to be feisty and can act as excellent alarms. Cats shouldn’t be overlooked here, though, because they can be pretty territorial and protective, too. There have been reports of cats warning their owners when someone approached the truck.

Tips for trucking with pets

Now, we wanted to give you some tips so that you’re ready and well-prepared to take your pet on the road. Let’s start:

Protect your truck from shedding, spillage, and minimize the smells

First of all, you’ll need to get the inside of your truck ready for a furry companion. Both dogs and cats shed so getting seat covers is a must, especially if you aren’t an owner-operator. You could also invest in a small, hand-held vacuum for your truck.

Another good investment is a spill-proof water bowl, so you can rest easy knowing that not only will your pet always have access to water, but that your truck will stay nice and dry. Some drivers even use velcro to keep regular bowls fixed to the floor and right-side-up.

Taking extra cab air filters is also on the to-do list. Even though you give your pets baths, they can still leave an unpleasant smell in the truck, so you should make sure you have some extra filters on hand. Having fresh air in the cabin helps drivers stay alert and calm, which is why you shouldn’t skimp on the filters.

The cab filters will come in handy especially if you are planning to travel with your cat since it uses a litter box. It’s also a good idea to invest in some odor reducing kitty litter and clean it frequently. For dog owners, some scented poop bags are also a good investment.

Make traveling comfy and fun for your pet

If you decide to take your pet on the road, you should keep in mind that they need some TLC, too. Even if you often make stops, most of the time you will be sharing a pretty small space with your pet, and that can get boring and annoying even to your furry friend. Some chew toys should keep your pets stimulated and amused, and if you are traveling with a cat, we suggest you buy a scratching post – it’s useful both for your feline’s sanity and for the safety of the upholstery in the truck.

Buying a bed and bringing a blanket for your pet can drastically help your pet be more comfortable and calm during the drive. If there’s a storm going on, your pet will appreciate having their own safe spot to hide. Also, trucks can be very cold during wintertime and considering how strict anti-idling laws have become, having a blanket for your pet is a great idea.

Keep in mind your pet’s health and safety

Besides taking your pet to the vet before the trip and making sure they are up to date with their vaccinations, it’s advisable to research emergency pet care facilities on your route, just in case. It’s also a good idea to bring some extra medicine if your furry companion has a condition, as well as some preventative medication for heart-worm, fleas, and ticks. You might also want to look into getting some pet insurance, just in case something more serious happens to your pet.

Also, make sure your pet has a collar on at all times, with tags that have all the necessary info like the pet’s name, and the owner’s name and contact info. You also have the option of having your pet chipped, so you can track them down more easily if they get lost.

Getting a crate is also very beneficial. Not only will it provide a space for your pet to sleep or hide in, but it will actually allow you to fasten it with a seatbelt, for extra safety. It also enables you to leave your pet in the truck knowing the inside of the cabin will be safe and not completely chewed up and scratched all over.

Since cats are much lighter than dogs, it’s easy to pick it up and put it in the truck, but if you are traveling with a dog it’s unreasonable to expect it to jump in and out of the truck every time. The solution here is to buy a ramp. There are some great collapsible ramps that can be easily folded and stored under the passenger seat.

Cats and dogs tend to get used to one food brand and others might upset their stomach. So, in order to avoid having your pet throw up in the truck, it’s best if you buy some extra food they are used to and bring it along on your trip. You never know what kind of food you can find at gas stations. It’s better to be safe than sorry.

When you stop at a gas station, do not let your pet out. The diesel and oil can be really bad for your pet’s paws, which is why it’s best if you keep them in the truck.

Keep in mind your own safety

Accidents happen, and they tend to happen at the worst possible moment, so having an extra key on you when you leave the truck with your pet in it is a really smart move. Pets can accidentally lock you out of the truck, and you do not need that kind of trouble while on the road.

A professional truck driver needs to be unobstructed while they are driving, which is why it’s worth the effort to train your pet not to go over to the driver’s side. Pets lying on your lap or messing around the pedals can be extremely dangerous for you, your pet, and everyone else on the road with you.

Anytime you leave the truck with your pet, they should be kept on a leash. Even if you trust your pet, you can never really know what might happen if they see another dog or interact with another person.

In order to safely travel with your pet, it’s important for it to be healthy – many companies which allow pets require a Certificate of Veterinary Inspection (CVI), or Health Certificate, as well as proof of all necessary vaccinations. Also, you should look into the rules and regulations that apply to you in each state you will be passing on your route. You can also expect companies to require you to pay pet deposits and certain fees to cover cleaning and repair costs, so make sure you ask about that during the interview.

It’s obvious that driving with a pet is not the easiest thing in the world, but the benefits can definitely outweigh the risks. It’s great both for your mental and physical health!

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How to Stay Focused During Long Haul Drives

Read about usefull tips for safer driving

Oh, the long haul – one of the mixed blessings truck drivers have to deal with all the time. On one hand, long hauls can be the perfect time to be alone with your thoughts. On the other hand, long hauls can sometimes seem endless, with time feeling as if it had slowed down and the final destination seemingly moving further away from you. That’s when long hauls become dangerous.

According to scientists from the University of Tsukuba, Japan, boredom can cause fatigue.

The so-called ‘feel-good’ center in our brains is the one to blame here because, unless our mind and body is stimulated in some way, that same center will make you feel sleepy and drowsy, and you’ll start to lose focus.

Just think back to your school days, and how easy it was to stay alert and active when your favorite teacher was using various mediums to relay their knowledge, in contrast with that one teacher that just droned on and on.

Although you are in a confined space that doesn’t offer much to do except sit and drive, there are things you could do to help you fight the drowsiness and keep your laser-sharp focus.

1. Don’t push yourself.

Listen to your body and mind. If your arms and eyelids feel heavy, and you’re starting to slouch, stop at the next convenient place and take a proper break. We suggest taking a 20-minute power nap first, and then do some basic exercises to get the blood flowing and your heart rate up. Focus on stretching rather than doing push-ups, sit-ups etc, however a few squats will help your legs wake up a bit. Don’t focus only on your legs, though – your neck, arms, and back need some TLC, too.

2. Stick to healthy food and essential vitamins.

Fast food is tasty, sure, we can admit that. However, it’s the absolute worst choice for long haul truckers because, in the long run, it actually makes you sleepy. Instead opt for high-energy foods which are rich in complex carbohydrates and protein, since that’s the kind of food that will give longer lasting stamina. Besides this, choose lean meats while on the road, like chicken and turkey, and stock up on fruits and veggies.

Finding healthy food, or making your own, isn’t always easy or convenient on the road  (another reason why so many of us eventually resort to eating fast food). However, you can seek the help of vitamins. Check with your doctor which vitamins would benefit you the most, and include them into your daily routine. The best part is that vitamins will be beneficial to you in the long run as well, not only while you’re on the road.

3. Choose water over sugary drinks.

Store-bought juices and carbonated drinks are loaded with sugar, with a 12 ounce (350 ml) glass of apple juice having 39 grams of sugar (9.8 teaspoons), while a carbonated drink having 40 grams of sugar (10 teaspoons). Although they are made of healthy, nutritious foods, the nutritional value of fruit juices can be misleading. Once the juice is squeezed from the fruit, it’s stored for up to a year before it actually reaches the store shelves. This process affects the flavor of the juice, and in order to regain the fruity taste additional sugar and ‘flavor packs’ are added. The amount of vitamins and antioxidants in these juices is insignificant in comparison to the amount of sugar and its effect on the organism.

Sugar can give you a quick rush of energy, but once that is expended people tend to crash hard, and feel sleepy and drowsy. That’s why it’s a better idea to hydrate with water most of the time, and occasionally treat yourself with some juice and carbonated drink.

4. Get a good night’s sleep.

Truck cabins are getting better and more comfortable each year, but there is really no substitute for a nice bed and proper pillow. Try to get a good night’s sleep the night before your long haul, and make it a priority to sleep at least 7 hours every night while on the road. By sticking to a bedtime routine, you’ll end up conditioning your organism to fall asleep and wake up around the same time every day. This kind of routine is very beneficial to us since your body will eventually learn to relax and rest while you’re sleeping, instead of you tossing and turning all night, half asleep.

5. Listen to audio-books, podcasts, and music.

Like we mentioned earlier, long hauls can get old very fast. Thankfully, the internet offers basically endless amounts of audio-books, which make great companions on the road. We suggest choosing a few books, but different genres, so that you can switch up if one gets boring.

Besides audio-books, podcasts are also your allies. Podcasting has become more prominent in recent years, offering a broad range of topics, so you’ll surely be able to find one you like.

If all else fails, crank up the radio and let music do its magic.

6. Dim the lights.

When you’re driving in the dark, all the headlights of oncoming vehicles and the lights on your dashboard will tire out your eyes pretty quickly. There’s nothing much you can do about the headlights, so try to avoid looking at them directly. As for the dashboard – most modern trucks have the option to dim the dashboard lights, so grab the manual and do yourself a favor by softening those lights a bit. Invest in some red lights you can use in your cabin at night, as well. Red light is easier on the eyes at night so you’ll be able to focus more easily.

A lot of responsibility falls on the shoulders of drivers during transport. They need to think about the truck, the cargo, the deadlines, and not to mention all the other vehicles around them. With so much pressure around them, drivers tend to forget about the most important element of the transport process – themselves. So, dear drivers, try to eat and sleep well, because we need your razor-sharp focus.

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What to Get a Trucker for Christmas

We offer you a list of some useful and interesting gifts for truck drivers

Deck the halls and get that wrapping paper ready because it’s gift giving season! We all love receiving gifts, but what we dread is finding the right gift for our loved ones. No worries, we’ve got you covered this year. Below you can find our personal favorites that, we’re positive, your favorite truck driver will be very grateful for!

Practical gifts are not just the gift, they can help you and make your everyday job much easier.

Check our suggested list for presents bellow

1. Pressure Relieving Cushion


A pressure relieving cushion will be a godsend for your dear trucker, and their back, especially during those long hauls.

2. A Pair of Touchscreen Gloves


We all know how infuriating it can be to keep having to take your gloves off to use your phone, and the solution are touchscreen gloves.

3. Thermos


There’s nothing more annoying than going for a sip of coffee or tea, and instead finding a lukewarm mess in the cup. That’s why the good old thermos is sure to bring out a smile in your trucker.

4. Coffee Cup Power Inverter


This undercover power inverter disguised as a coffee cup will seamlessly blend in with the rest of the cabin, and you’ll never worry about dead batteries again.

5. Portable Vehicle Safe


Safety should never be underestimated, especially on the road. So give the trucker in your life a handy vehicle safe, so they can sleep soundly knowing their documents are safe and sound.

6. Truck Mattress


Since truckers won’t always be able to find a nice room to sleep in while they’re on the road, they will definitely appreciate a mattress they can use in their trucks.

7. Shower Kit


Having one small, waterproof bag with all the shower essentials neatly packed is a lifesaver on the road!

8. Portable Refrigerator


Can you imagine driving on a hot day and just reaching into your handy, portable refrigerator and taking out a nice cold bottle of water whenever you need it? Convenient, isn’t it? Not to mention all the yummy sandwiches and snacks that will last much longer in the fridge.

9. Multi Tool


A multi tool is useful in any situation, but it’s especially handy on the road when you find yourself in the middle of nowhere.

10. Mini Portable Slow Cooker


Help your trucker be healthier and present them with a portable slow cooker, so they can enjoy a home cooked meal on the road, instead of munching on fast food.

11. Travel Wash & Dry Kit


Help the trucker in your life stay fresh and clean on the road with this handy wash and dry kit. You can find this at Amazon.

12. Work Gloves


Truckers sometimes have to help with loading and unloading, and they’ll be glad you gave them a good, durable pair of work gloves to protect their hands from dirt, sure, but more importantly from injuries as well.

13. Portable Coffee Maker


Every coffee lover’s dream is to have a fresh cup of coffee available whenever they want it, so imagine how useful a portable coffee maker is for truckers when they are on the road without a rest stop in sight.

14. Cup Holder Swivel Tray


Talk about convenience! This swivel tray is positioned perfectly, right next to the steering wheel, so that your phone or that bag of snacks can be at your fingertips at all times. Get it at Amazon.

15. A Customized Trucker Hat


Give your favorite trucker a custom hat and make them extra snazzy!

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Recommended Music for on the Road Truck Drivers

Learn Interesting Facts About Music Influence on the Road Trip

You are taking a long trip and you need something that will make your time spent in the truck more entertaining? One of the keys to a successful road trip is good music. We all love to listen to something that will make our time spent in a truck or a car pass faster. Driving itself can be relaxing and it can give you the feeling of the piece which helps you get your thoughts together more easily. Driving can also help you clear your mind from other problems you are facing every day.

Listening to loud music increases the mental effort required to handle traffic situations. For example, you have to focus 43 percent more when merging with traffic, and dealing with a car following you requires a 55 percent increase in mental energy.

This particular blog will help you understand what are the good but also the bad sides of listening to music while driving. Assuming that you are a professional driver or that you spend a lot of time on the road this text will help you understand and learn some interesting and scientific facts about how music can effect your driving. Along with many other factors music has a lot of influence on your brain and mood.

Here are some interesting, scientific facts about music on the road

   A few years ago scientist from U.K. made a study which gave them some interesting results. They came to a conclusion that we should listen just the songs we like listening to. If you are listening to the music which you don’t like it will provoke certain negative effects which can bring you in a negative and destrictive mood. Avoiding accidents and keeping concentration are the most important things while you are driving. Eventhough music is helping you there are certain types of songs, genres which can cause you bad reactions. For example. Listening to loud music can increase your mental effort to handle traffic around you. Turning up the volume keeps you distrected and there’s a lot of chance that your adrenaline can raise till the point you wont be able to react in a dangerous situations.

   Song tempo is very important factor too. People who like to listen to faster tempos are very like to drive more faster than they should. In this situations our brain wants to work faster and speed up so it could match the tempo of the music we are listening to. Knowing this fact  you would probably be thinking „What? Should I then just be listening to balads or sad, slow songs?“ The answer is NO. Songs which are too slow can have too much relaxing effect on you. They can bring sad, negative thoughts which can make you loose your attention. The best solution is that you find a balance between slow and fast songs.

   We came to conclusion that music is good for you as long as you are listening to a songs that’ll help you remain calm and relaxed. Some recommendations are to try listening to classical music that’ll act as background noise. It also lists off some of the worst songs you can listen to while driving.

Find the songs you like, keep appropriate volume and have a safe trip.

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Top 5 Basic Exercises for Truck Drivers

Learn Great Workouts for Truckers

Phrases like “I don’t have time to go to the gym.”  or “I don’t want to pay for a gym membership.” are now past.

How many times have you heard these excuses? You don’t even have to be talking to a truck driver to hear these come up in regular conversation. So when you add in an ever-changing schedule with no nearby gym, it may seem as though consistent exercises for truck drivers is next to impossible.

But the fact is, you can get in a great workout without ever going to the gym. In fact, there are plenty of exercises for truck drivers that are easy to do. Check out the video to see for yourself.

27 percent of long-haul truckers sleep six or fewer hours a night;

34 percent have nodded off while driving.

Source: National Institute for Occupational Safety and Health

There are plenty of exercises you can do inside the truck or just outside of your truck. The best part is you don’t need any fancy equipment to do given exercise. You can take a look at some recommended exercises which will improve your physical and mental health.


5 Basic Exercises for Truck Drivers

Push-ups – Push-ups are a very basic exercise that can really go a long way to tone your body when done correctly. A couple of good things about push-ups are that they use your own body weight as resistance and don’t require a huge amount of space or weight. As long as you can extend your legs back while having enough space to keep your arms shoulder width apart, you can do a push up. Best of all, you can get in a few sets of push-ups in just a few minutes at just about any time (as long as you’re on a break). Push-ups are a great exercise for drivers to work in the next time they’re waiting on a load.

Dips – Truck drivers can get in a solid triceps workout by getting in a few sets of dips. You can use a couple of tires for support as you lower your body by bending at the elbow. Also, you can lean on the trucks front or any other part which provides you enough space for your hands. What happens if it’s raining outside? No problem, consider using the passenger seat and driver seat for support to do dips while staying dry inside. Keep your arms closer together and your body upright to maximize tricep work or widen your arms and lean forward to get in some chest work as well.

Sit Ups – Why not wake up 10 minutes early to get in a few sets of sit ups? After all, you can do them right in your sleeper. You’ll find all kinds of advice from fitness experts on how to do a sit up to build “ripped abs,” but the key is to make sure you aren’t putting unnecessary strain on your back. When it comes to sit ups for truck drivers, our advice is to find a comfortable space in your truck and a technique that works best for you.

Walking – Even walking some laps around your truck can help get your heart rate up enough to help you achieve goals such as losing weight or lowering your cholesterol. Next time you’re at a truck stop, consider taking some time to walk before you get back in your truck. To help you stay on track, make it a habit of choosing the parking spot furthest away from the door. This will force you to get in some walking and serve as a reminder that a few more minutes of exercise can go a long way. Start off by walking at a steady pace and work your way into more intense power walking by raising your knees up to your chest so you can really get that heart rate going.

Resistance Band Exercises (rowing)– By investing around $15 in a resistance band, you can open the door to many other truck driver exercises that can be done using your truck as a prop. In the video above, Jerry demonstrates how he hooks the resistance band onto the truck door to do some rowing exercises. A resistance band can be used for exercises that target major muscle groups such as: abs, back, chest, legs, shoulders and arms. When it comes to exercises for truck drivers, resistance bands can be your best friend and really make no gym – no problem!

So, there you have it! No gym is no excuse to forget exercise – even for truck drivers.

Please remember, there’s always something you can fit into your schedule no matter where you are. Your body fill be fit and you will feel much better about yourself after you’ve finished exercise. In order to be professional take care of your concentration and body health.

Even 45 percent of crashes caused by trucks occur due to physical factors that affect the driver or driver recognition factors.

Source: National Institute for Occupational Safety and Health

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