Staying Fit On The Road: 10 Best Exercises for Truck Drivers


Jan 18, 2023

Exercises for truck drivers that are effective and convenient for life on the road are crucial to truckers' overall health and wellness. When you're living your life behind the wheel, mental and physical health can take the back seat. Whether your long haul is several days or a few weeks, getting (or staying) in shape and maintaining your mental health can feel incredibly challenging and, for some, totally impossible. Sure, finding the time to exercise and take care of your health at home can feel challenging. But being away from home and sitting behind the wheel for hours on end can make exercising regularly even more tricky.  The lifestyle of a truck driver typically leans towards sedentary — it just comes with the territory. Having a steady workout routine that you're dedicated to and that meets your needs and lifestyle is critical if you want to maintain a long-term, healthy life as a truck driver.  Thankfully, truckers don't need a gym membership or tons of equipment to make their health and physique a priority or to meet their health goals. There are countless truck driver exercises and ways to work out when traveling, and today, we're filling you in on all the sweaty details. Continue scrolling to learn more.

10 Effective Exercises for Truck Drivers

Yes, we know that there's only so much space in your truck cab, but keep in mind there's no reason you need to do your workouts from inside your semi. Get outside and enjoy the fresh air while you sweat it out. If the weather isn't great, train indoors and take advantage of truck stops or your semi-cab. Here are ten of our favorite truck driver exercises you can do on the road:
  1. Walking or Running — One of the best exercises you can do, especially for those with a sedentary lifestyle, is to walk or run for 30 minutes every day. A simple 30-minute walk every day can burn between 200 and 300 calories, improve digestion, and boost your metabolism. It also helps to strengthen muscles and bones, increase immunity, boost energy levels, and improve mood, sleep, and circulation.
  2. Tricep Dips — Tricep dips are good for working the backs of your upper arms but require a chair or step. The running bar or sidestep on your semi's cab is perfect!
  3. Step-Ups — Step-ups are a great form of cardio and strength training exercise. Use good posture to step up with one foot, bring the other foot up and step back down repeatedly for one to three minutes, then switch feet to feel the burn. You can also use the semi's running bar or sidestep.
  4. Squats — Whether you're doing standard squats, side squats, sumo squats, or any other iteration of squats, you can get a decent thigh, calf, and glute workout from anywhere, with no equipment, in a small amount of space.
  5. Planks — Planking is a great way to exercise your core. It also supports ideal posture and improves balance while strengthening the hamstrings and glute muscles. Start by planking on your knees and elbows, move up to your toes and elbows, then graduate to extending your arms and planking on your hands and toes. You can alternate bending your knees, switching hands, and doing hip dip side planks to increase difficulty.
  6. Crunches — Crunches are probably the most popular way to target your abdominal muscles and a great way to work out when traveling. The cool thing about crunches is that there are many variations on the theme. Build your abs and core muscles by doing standard crunches, reverse crunches, bicycle crunches, scissor crunches, and more!
  7. Jumping Jacks — Jumping jacks can improve aerobic capacity, improve metabolism, decrease the risk of cardiovascular disease, decrease resting heart rate and blood pressure, and help to maintain a healthy weight. Aim to do 100 jumping jacks per day. 
  8. Push-Ups — Push-ups are an effective and quick way to build upper body strength, specifically in your chest, arms, back, and core. They are the perfect way to work out when traveling because they do not require much space (you can do them anywhere!) and require zero equipment.
  9. Lunges — Lunges are perfect for increasing muscle mass and toning the body, especially the legs and behind.
  10. Stretches — Never underestimate the benefits of a good stretching session. Stretching can decrease the risk of injuries, improve your ability to do everyday tasks, increase blood flow, and more.

Get Through Your Truck Driver Workouts with EpicVue

Exercises for truck drivers, ones they can do while on long hauls, is critical for a healthy lifestyle and career. These truck driver exercises will allow you to achieve your fitness goals and maintain a healthy lifestyle. If you're looking for ways to help the time move faster during your workout, turn on some premium in-cab streaming with EpicVue! Cabs outfitted with EpicVue allow truckers to unwind either by working out or relaxing while catching up on all of their favorite TV shows, sporting events, and news. It doesn't matter where they are; the comforts of home are available to drivers with our EpicVue, which allows them to stay connected. It's no secret that life on the road can leave drivers feeling isolated and lonely, but watching TV while you're on a long haul can help counteract those overwhelming feelings. This is the perfect way for drivers to relax or work out during their mandatory downtime in the comfort of their trucks.  Equipping semis with EpicVue creates loyalty, commitment, and appreciation between drivers, fleet managers, and companies. Employees who are happy and healthy are much more likely to stay with their fleet long-term, significantly reducing the tedious, costly recruitment cycle. The benefits you and your team will see make the small investment in EpicVue well worth it! Even if you are not part of a fleet and own your own rig, you'll find that EpicVue is the perfect addition to your semi! With virtually countless options for viewing content, your drivers are sure to find something they want to watch during their workouts with EpicVue, regardless of their preferences. Contact our team today to learn more!
Quality truck fleet management with a good strategy is a vital element for success in the trucking industry. These systems are necessary for communication, and processes are sure to succeed. There’s no doubt that the best semi-truck fleet teams are those that are effectively and efficiently managed, making a great fleet manager worth their weight in gold — and then some!  But what is it exactly that makes a fleet manager great? It all comes down to a solid fleet management strategy and reliable semi-fleet processes. In fact, these are essential to finding both short- and long-term success. If you’re in charge of a semi-truck fleet and are looking to build a fail-proof truck fleet management strategy, you’re in the right place. We’re here to give you some tried-and-true tips and tricks for developing a solid plan. With a little hard work and the right strategy, you will surely see increased profits, fleet growth, and a happier, healthier, and more productive crew. Keep scrolling to learn more.

5 Things to Consider When Developing Your Truck Fleet Management Strategy

If you want to develop a quality truck fleet management strategy, make sure to consider the following:
  1. Invest in a Fleet Management System — You could be the most experienced and focused manager, but you will still have difficulties staying organized and productive without a quality truck fleet management system in place. Managers of old used to rely on elaborate systems involving paper spreadsheets, filing cabinets, and more to run their business, but there are simpler ways to get the job done. Join the digital age by digitizing your workflow and operations; you’ll find that processes are optimized, and your team’s performance is improved! A good system will allow you to keep track of the best routes, maintenance schedules, driver and vehicle efficiency, automating various tasks (such as routing and scheduling deliveries, billing and invoicing, sending jobs to drivers, etc.) and more so you can maximize the potential of your fleet.
  2. Find Ways to Cut Maintenance Costs — It’s no secret that the economy is in an exciting place right now. Inflation is on the rise, and maintenance costs are not exempt. A solid semi-truck fleet manager must prioritize finding ways to reduce costs. Taking a defensive, preventive approach to maintenance is key. Improving fleet efficiency and ensuring that your rigs and necessary equipment are in tip-top shape and ready to go can help you stay ahead of maintenance issues. Consider utilizing a good fleet management system that can tell you about the vehicles’ engines and other diagnostic features to help extend the life of your trucks. These tools can help you quickly identify any problems with your trucks and avoid issues down the road when they become more serious, thus cutting maintenance costs. Another way to reduce maintenance costs is to base your trucks’ service schedule on accurate engine usage hours instead of an arbitrary calendar. This helps to eliminate unnecessary repairs and potential hours and revenue lost, allowing you to make the most of your fleet while still taking great care of them.
  3. Find Ways to Save Money on Fuel — As a fleet manager, it almost always comes down to budget. And one of the biggest portions (we’re talking between 50% and 65%) of overall operating costs is dedicated to fueling costs. As mentioned above, having a good management system and GPS tracking in place can help you develop an excellent management strategy. You’ll be able to monitor your drivers’ driving performance, habits, and behavior and monitor fuel usage, which directly affects fuel consumption. By tracking and analyzing this information, you’ll be alerted to issues sooner than you may have been otherwise. Moreover, tracking this info will keep you apprised of any safety concerns, such as aggressive driving. Addressing these issues will help you reduce operational costs associated with your fuel budget.
  4. Perfect and Optimize Your Drivers’ Routes — Customers and clients demand quick and on-time deliveries, so taking the perfect and optimal route is absolutely crucial. Your business’ reputation counts on it! Inaccurate arrival time estimates, delays, and inefficient routes will only lead to frustration. Hiccups and issues along the way are bound to happen and are an inevitable part of any industry, including trucking. But, by automating customer notifications and other processes, fleet managers can experience a lot less stress, allowing them to spend time and put their focus elsewhere.
  5. Prioritize Your Drivers’ Health and Wellness — One of the biggest parts of developing a good truck fleet management strategy is prioritizing your team’s health and wellness. Feeling isolated on the road comes with being a truck driver; it’s part of the territory. So fleet managers who promote a healthy work-life balance and positive mental health are typically much more successful.

Here are some ways managers can prioritize employees’ health:

Include EpicVue in Your Truck Fleet Management Strategy

Developing a truck fleet management strategy is essential to the success of your business, and EpicVue is here to help make it happen. EpicVue will outfit your fleet with premium in-cab television so your drivers can enjoy a bit of home on the road and catch up on their favorite shows. Contact EpicVue today to learn more.