No matter if you are new in the driving industry or you are a lease owner, owner-operator, or company driver exercising on a daily basis may improve the quality of your life. If you want to avoid obesity, which is a rising issue in the truck driving industry, you should be well-rested, eat healthily and exercise at least 15 minutes a day. Here are some exercises for truck drivers that could compensate for a long sitting in a truck.

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People tend to forget the importance of walking, but it is a very effective exercise for truck drivers. It can increase your cardiovascular health, relieve conditions such as hypertension or diabetes, and much more. And it’s so undemanding that almost everyone can squeeze it into their daily schedule. Truck drivers will often go straight to sleep after a day spent in the truck. If you take a half-hour walk instead, it will make a huge difference – you will even sleep better. When you feel ready to take your activity to another level, you can try power walking, and later continue to some more demanding exercises.


Exercises For Truck Drivers Running

For those who are ready for harder exercises, running is the first recommended activity. There are so many benefits for running that it is almost impossible to list everything. According to RunRepeat, running is the best mood booster. It can be as good as antidepressants because it prepares you to cope with stress and everyday challenges. Another important thing is that it will regulate your sugar and blood pressure. You will find yourself more confident and more productive because running activates the part of our brains that handles those functions. Last, but not least, is that you are going to sleep better, which is one of the most important things on our list in this article. After that, you can eat healthily and go on with some more challenging exercises.

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How to Stop Time? Do a Plank!

Exercises For Truck Drivers Plank

Planks are one of the best exercises for truck drivers because you don’t need a lot of time to do them. To do a proper plank, put yourself on the ground with your face down. Prop your body on your forearms and toes and hold it for as much as you can. Also, be careful to keep your back rigid while performing the exercise in order not to injure yourself.

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Stretches are essential whenever you do some exercise if you want to avoid injuries. You can stretch your legs, your arms, hands, shoulders… What’s more, you can do them from your seat. You can find more stretches to reduce tension here and you are going to be so grateful afterward.

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Push-ups and Sit-ups

Push Ups

They will improve your posture and flexibility and it is easy to do them in a truck as well. In other words, they will strengthen your whole body.

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The most evident benefit of squats is building your leg muscles (muscles in general). There are endless variations of squats, so the sky is your limit! If you want to make this exercise more creative, you can check out this link.

Breathing exercises

Breathing Exercises

All those exercises are not effective if you are not breathing correctly. So, pay attention to breathing in and breathing out. You can relate it to yoga and do some yoga postures while breathing properly. If you have only 10 minutes daily for breathing deeply, you will feel relaxed both physically and mentally.

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Functional training (training to improve mobility)

Functional training or, in other words, mobility, is the best if we talk about aged drivers who sit. You can do functional fitness without lifting weights. Check out this training by Chris Hemsworth and we’ll be waiting for your feedback!


Exercising will help you reduce stress, especially our best exercises for truck drivers. If you need more tips, don’t forget to read our article Tips for Drivers to Reduce Stress on The Road. Also, follow us on social media and check out our website! Thank you in advance!

Fleet Manager & Recruiter at Extra Mile International | + posts

Mia is a Fleet Manager and Recruiter at Extra Mile International, based in Chicago. Mia is over 5 years in the trucking industry while driving trucks for more than 3 years.