Post Date - Dec 30, 2021
Winter workout tips for truckers
Exercising in the wintertime isn’t always the most fun when you’re fighting cold temperatures, icy ground and biting wind. However, sticking with your fitness routine through the colder months is so important to your health goals as well as your physical and mental wellness. Here are some great tips for keeping you motivated and staying in shape all winter long:
The temperature is not only cold in many areas of the country, but winter weather also tends to bring a lot of unpredictability in the forecast. Many drivers like to rely on in-cab workouts to provide more consistency and comfort to your workout routine. Bodyweight exercises are some of the best you can do, using the resistance of your own body weight to work out and include reps of push-ups, pull-ups, lunges and squatting, to name a few. You can do these without any equipment, but if you’d like to add a few things, you can install a portable bar for pull-ups, or use a small ball or a light weight for sit-ups.
If you want more variety in your workouts and don’t mind dedicating some cab space to equipment storage, consider investing in a few items that can enhance your exercise plans:
- Jump Rope
- Resistance Bands
- Yoga Mat
One of our drivers, DeAndre Smith, will reserve a handicapped shower for his workouts when he doesn’t have access to a gym. He’ll take a dumbbell and use it to do arm exercises. He’ll also utilized the counter for triceps dips and lean on the wall for wall-sits and calf raises.
“Some days I get up and run around the truck several times,” he says. “I take my phone, hit my stopwatch and make sure I’m active for about 15 minutes. Anything to keep my heart rate up.
If spending time outside is more your jam for working out during the winter, you still have a lot of great options. Walking and hiking are the easiest to do and require no special equipment other than some supportive shoes or boots with good traction, and warm clothing. Running can also be done in the wintertime - just make sure you do a pre-run warm up, pay attention to where you step to avoid slippery ice or puddles, and bring a lighting source if you’re running after dark. Cross-country skiing and snowshoeing are also great fitness options and the equipment takes up minimal room in your cab.
“You want to try to keep your body in motion because when you’re in the truck, all you’re doing is sitting down and laying down,” adds DeAndre. “You’re not allowing your body to burn calories and move around.”
Dress in layers
Wearing layers for your workouts allows you to remove outer layers if you get too warm mid-exercise. Aim for using a lightweight synthetic or polyester fabric for your base layer. This should be tight-fitting and is intended to keep moisture and sweat away from your skin. The second layer should be a little looser, to allow you more movement and still keep you dry. Wool or synthetic fleece are good options for your middle layer. Your outer layer should be what protects you from rain and wind while holding in your body heat. Opt for a lightweight windproof jacket or loose-fitting running pants. You’ll want to choose fabrics that are still breathable but will keep you dry and warm.
Consider layering thin gloves with heavy mittens to protect your fingers from frostbite. If it’s bitterly cold outside, you can also use a winter mask or scarf to help warm up the air you’re breathing.
You may not notice as much as you do in the summertime but working out in the winter still makes you sweat. Drink water before, during and after your workouts and aim for drinking about half of your body weight in water each day.
What’s your favorite way to stay fit during the wintertime? We’d love to hear about it. Share on your social media and give us a tag!
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