Stretching is an incredibly easy and low-impact way to instantly feel re-energized, more flexible and less sore.

We all know about the risks associated with sitting for too long, including an increased vulnerability for heart disease, diabetes and other ailments. But it’s not just your inner organs at stake—the sedentary nature of a trucking lifestyle makes drivers very susceptible to muscle aches and pains.

Fortunately, it only takes a little bit of mindfulness and consistency to reap the benefits of exercise, and help your body function ache and pain-free. Take care of your body by making time to stretch and exercise, and begin feeling the difference!

Stretch

Stretching is an incredibly easy and low-impact way to instantly feel re-energized, more flexible and less sore.

Failure to stretch is a major contribution to muscle stiffness and soreness; however, taking even just several minutes per day to focus on stretching the major muscle groups will make a huge difference. These stretches are simple, effective and can be done just about anywhere—including inside or right outside your cab.

Calf Stretch

Stand on the edge of a raised surface, ensuring that you have a railing or something sturdy to hold on to. Rise up on your toes to lift your heels and then lower them, bringing the toes up as you lower. Hold each position for two to three breaths. Repeat four to six times.

Chest Release

In a seated or standing position, press your shoulders down and slightly back. Relax your arms and clasp your hands together behind your back. Gently bring your shoulder blades together and raise your arms several inches to the back, breathing into the stretch. Hold for three to four breaths.

Seated Spinal Twist

Sit on the edge of a chair or bed with your legs together. Place one hand behind you, and the other on your other thigh for support. Inhale and rotate your spine from the waist to the right. Hold for two to three deep breaths, and repeat on the other side.

For a deeper stretch of the neck, you may turn your gaze to look over your shoulder as well.

Standing Hamstring Stretch

Rest your right foot straight up on a chair or a bench. Keeping your spine straight, hinge forward at the hips to increase the stretch. Hold for four to six breaths, and repeat on the other side.

Standing Quad Stretch

Stand with feet hip-distance apart. Soften your right knee and reach for your left foot or ankle. The left knee should be bent to point straight down to the floor. Hold for four to six deep breaths. Release and repeat other side.

Exercise

At a minimum, the American Heart Association recommends at least thirty minutes of moderate-intensity aerobic activity at least five days per week.

You don’t need access to a fancy gym or health club in order to get a workout in. Oftentimes, all you need is your own body weight and a small 4’ x 6’ space.

There are a plethora of bodyweight exercises and routines available on the internet. Check out Pinterest, Men’s Fitness or Prevention for some great ideas.

Keep track of your progress by writing down the number of sets and repetitions you completed of each exercise, along with how you felt overall after the workout. As you feel yourself progressing and getting stronger, you will be more motivated to keep going and make fitness not just an afterthought, but an essential part of your life.