Category: Drivers

The Physical Activity Guidelines for Americans recommends that adults get a minimum of 150 minutes of moderate-intensity cardio per week, along with two or more full-body strength training sessions. If this amount of activity feels overwhelming, the guidelines add that doing any physical activity offers health benefits.

Just as construction workers benefit from doing side bends and hamstring stretches, and nurses benefit from squats and lunges, there are a few exercises that are perfect for truck drivers. These can be done off the road or during rest breaks to help counteract the effects of sitting for long periods of time.

Here are four to consider, as well as the advantages they provide.

Running or walking

The great thing about running and walking is that you can do them anywhere. All you need is a pair of athletic shoes and you are good to go. Both of these activities can get your heart rate going, which is beneficial for cardiovascular health. You also tend to feel better mentally after a walk or a run.

And if you do these cardio activities outside, you can increase your vitamin D levels naturally thanks to the sun’s rays. Vitamin D helps keep your bones and muscles strong. It also bolsters your immune system, making it more resilient against the latest bug or cold.

Whenever you stop for a break or lunch, take a little walk, run, or jog around the area first. Hitting the pavement or trails after a long day behind the wheel is also a good way to get rid of the stress that has built up while on the road.

Shoulder shrugs

It’s not uncommon for drivers to hold tension in the shoulder area. If this tension continues to build without being released, you may notice tightness or tenderness in this area. This can make the workday feel even longer.

Sit upright in a seat and pull your shoulders back down. Then lift the shoulders toward your ears, as if someone asked you a question and you don’t know the answer. Hold for a few seconds before lowering the shoulders back down. Do this a couple of times to get your shoulders to relax.

Hand stretches

Just as the shoulders can get tight and tense when driving all day, resulting in pain and stiffness, the same is true for your hands. Your hands are constantly engaged as a trucker, whether holding the wheel, assisting with a turn, or shifting the truck. Take a few minutes several times a day to give them a bit of relief.

One hand stretch to try is pulling the top of the fingers back toward your body, holding them in this position for a few seconds. Another is to make a fist, then release the fist, straighten your fingers, and try to extend and spread the fingers as much as possible. Do this a couple of times every so often to get your hand muscles to relax.

Squats

Spend all day in a sitting position and you’ll likely feel it in your legs. This is partly due to the blood flow being restricted to the lower body after long periods spent in one position. You can get the blood flowing again by doing a few squats when you get out of the truck.

When doing squats, imagine that you are about to sit back and down onto a chair. Lower your body while keeping your back straight. This exercise is also good for building core strength, which helps support good posture when spending a lot of time behind the wheel.

As always, minimize distractions while driving and safety first, so please only do these exercises when out of your vehicle during rest breaks or off the road.

Want more lifestyle tips? Check out our content library for drivers here. 

Research indicates that as many as 53% of truck drivers are overweight, with up to 70% being classified as obese. Carrying excess weight increases your risk of developing major health conditions such as hypertension and diabetes.

Studies have also connected obesity with an increased risk of a crash for drivers, along with sustaining more serious injuries and an elevated risk of death should a crash occur.

This makes losing weight especially important for those who earn a living by driving truck, improving both your health and safety while on the road. If you’re a truck driver interested in losing a few excess pounds, here are a few tips that can help.

Start your day with movement

Driving truck is a fairly sedentary job. To help combat the amount of time you spend sitting behind the wheel, do some type of physical activity at the beginning of your day. This might involve getting on the treadmill for a couple of minutes after you wake up, doing a few jumping jacks or sit-ups while waiting for your coffee to brew or walking in place while you watch the morning news.

Starting your day with movement raises your metabolism a bit, making it easier to lose weight. It also provides a feeling of accomplishment, which can propel you to continue to make healthier choices as you go about your day.

Find little ways to get more active

It isn’t always easy to stick to a dedicated exercise program. It can be even harder if you don’t enjoy working out. One way around this is to find ways to be more physically active throughout the day instead of focusing on a 30 or 60-minute exercise session that you never seem to find the time (or the energy) to complete.

Incorporate three 10-minute activity sessions into your day and you will have exercised 30 minutes by the time your day is done. You can do this by taking short walks on your breaks or lunch stop. Alternatively, do some type of movement 15 minutes in the morning and 15 minutes at night if you struggle to find time during your workday.

Pack your lunch

It is incredibly easy to take in a lot of fat and calories if your main food source during the day is fast food restaurants or other quick-eating food joints. You can avoid the temptation of these types of meals by packing your lunch and taking it with you. This provides maximum control over your diet while also including the foods that you enjoy most.

Healthy lunch and snack ideas include:

• Turkey sandwich on whole-wheat bread with lettuce, tomato, and mustard
• Lettuce and spinach salad with grilled chicken, cucumbers, carrots and low-cal Italian dressing
• Shredded chicken mixed with low-fat mayo and relish, served on whole-wheat bread or a bed of lettuce
• Fresh veggies and hummus
• Fresh fruit
• Apple and a tablespoon of nut butter
• A handful of unsalted almonds

For more snack ideas, click here. 

Make your takeout healthier

If packing your lunch is great in theory but you know upfront that you won’t do it, you can at least minimize the damage to your waistline by setting a few guidelines when eating out. For instance, while it may be tempting to supersize your meal, stick with regular serving sizes to save yourself the additional fat and calories.

Also, look for ways to increase the veggies in your meal, such as substituting fries for a side salad or loading your sandwich with more vegetables than meat or cheese. This helps increase the volume of the meal, which helps improve satiety while also providing a good dose of fiber, which contributes to a healthier digestive tract and can help reduce cholesterol levels.

Losing weight in a largely sedentary job isn’t always easy but it is possible. And it provides a lot of benefits for truck drivers particularly, from better health to potentially reducing your crash risk.

Want more lifestyle tips? Check out our content library for drivers here. 

You’ve decided that you want to get your commercial driver’s license (CDL) but aren’t sure which school to attend to learn the skills necessary to obtain this designation. You may be asking yourself, “What are the best CDL schools near me?”

Certainly, there are many factors to consider, some of which include the quality of the training, the cost, the hours involved and more.

To help with this, we’ve compiled a list of some of the top CDL schools in the nation. They are:

Sage Truck Driving Schools

Sage Truck Driving Schools has 23 locations across the U.S., from Florida to New York to Washington to Texas. It offers three training programs:

• Comprehensive Tractor-Trailer Driver Training – for students with no prior knowledge or experience in truck driving; 150-160 hours of instruction over 4-5 weeks
• Commercial Driver’s License Essentials – for students with no or minimal driving experience; includes classroom instruction, labs, and driving time on both a practice range and public roads
• Advanced Class A CDL Training – for students with some experience or training; 80 hours of instruction with 30 hours drive time over 2-3 weeks

Sage’s student-to-truck ratio is one-to-one and it offers classes both during the day and at night. If you need help covering the cost of training, financing options are available.

To apply, you must have a high school diploma or GED, a valid driver’s license with a driving record that contains no serious violations, a DOT physical and be able to pass a drug screen.

Roadmaster Drivers School

Roadmaster Drivers School has 17 locations nationwide, with options in Georgia, Ohio, North Carolina, Nebraska and more. It offers one CDL course which, upon completion, provides the qualifications needed to earn your Class A CDL license.

At Roadmaster, you will complete 180 training hours. This training begins in the classroom and covers topics such as basic vehicle safety, hazard awareness and pre-trip inspections. Next is driving training, which includes working on your backing skills and real-world driving.

To qualify, you need a valid driver’s license and must be able to pass a drug screen. Financing is available if needed (and if you qualify). The school also provides access to recruiters from trucking companies to discuss opportunities available, in addition to providing job placement assistance through its Career Services division.

HDS Truck Driving Institute

HDS Truck Driving Institute offers accredited CDL training in Tucson, Arizona. You can choose between two different training programs:

• Class A & B License CDL Training Program – a more comprehensive training program that includes both classroom and yard training; also includes three endorsements: tank, doubles/triples and hazardous material
• Class B License CDL Driver Training Program – complete your training in just four weeks; includes classroom instruction, yard training and hands-on road training; includes a passenger endorsement

Daytime, evening and weekend classes are available. After completing a CDL training program at HDS, you can do a paid externship with a qualified trucking company (if you qualify). Financial aid is available and the school offers job placement and career planning assistance.

To apply, you must be at least 21-years-old by the time the training is complete if you want an interstate license or 18 if you want an intrastate license, possess a high school diploma or GED and have at least one consecutive year of driving experience with a standard operator’s license.

Midwest Technical Institute

Midwest Technical Institute is another accredited school that offers CDL training. This program is provided at its Springfield, Missouri location. It takes 20 days to complete and includes 168 hours of training (40 in the classroom, 16 on the range, 16 over-the-road, and 96 hours of remedial training).

Both daytime and evening classes are available and, in addition to obtaining the skills necessary to earn your CDL, you will also learn more about defensive driving, shipping and receiving, and life on the road.

Financial assistance is not available for the CDL training course offered by Midwest. Application requirements are not provided on the institute’s website.

Questions to ask before choosing a CDL school

If you’re looking for the best CDL school for you, it helps to do your research before making your final decision. Look at the school’s website and social media pages, read reviews from others who’ve attended that school and make sure it provides the schooling you want.

To help with this, here are a few questions you may want to answer:

• Is the school accredited?
• Is the school certified by the Professional Truck Driver Institute or Commercial Vehicle Training Association?
• How long is the program?
• What is the drive time?
• What is the student-to-truck ratio?
• How old are the trucks?
• What is the cost?
• Is financing available?
• Does the school help with post-graduation job placement?

The more you know about the school and what it offers, the greater your ability to decide the best school for you! 

Interested in driving for Centerline? Learn more about our company or check out our open jobs here.