New Year's Resolution: Commit to your Health

       It is no surprise that a common New Years resolution for many people in the trucking industry is health and fitness related. Unfortunately for truck drivers, the odds are stacked against them when it comes to staying healthy. As one of America's most dangerous and unhealthy professions, trucking faces two major obstacles: long periods of time spent sitting each day and limited healthy eating options available along the Nation's highways.
       Although drivers must undergo biennial physicals to monitor high blood pressure and severe heart conditions, other aspects of health like weight, exercise and smoking are difficult to regulate. According to Truckers News' 2007 Driver Weight Survey, 68% of the drivers questioned considered themselves to be overweight. The Transportation Research Board confirms that this figure is reflective to the industry, and obesity and related health problems run rampant in trucking. The TRB's statistics show that while only 4 % of America's population suffer from sleep apnea (linked to obesity), 28% of America's truck drivers have been diagnosed with the disorder. In addition, 1/5 of the general population are regular smokers, compared to almost half of all truck drivers. Only 1 in 10 drivers admit to getting regular exercise.
       Due to the current health crisis in the industry, rumors have begun to circulate that the Federal Motor Carrier Safety Administration may consider tightening rules for conditions such as diabetes and high blood pressure. The Transportation Research Board has launched a campaign study that will link healthy people to safe drivers, to stress the importance of health to transportation companies. With all of the buzz going around, now is a better time than ever to commit to a nutrition and fitness goal.
       In order to find ways to make health improvement New Years resolutions stick, Frank Inman, a certified strength and conditioning specialist, has composed a series of tips and tricks that may become useful to the long-haul driver looking to get fit. Inman has a degree in exercise science from the University of Louisville, and he has gained experience at a fitness coach at Velocity Sports Performance, where he's trained everyone from college athletes to average Joes.

Frank's Get Fit Tips for Truck Drivers

Exercise

• Shoot for getting 30 minutes to 1 hour of exercise each day. Try to knock it out first thing in the morning, because once the day begins things can get busy and chaotic. If you cannot devote a block of time during the day, take five or ten minute exercise "breaks." It all adds up to a good workout and small spurts of activity are just as effective.
• Small lifestyle changes can add up over time- park in the back of the truck lot so you have to walk a little longer or take the stairs instead of the elevator.
• For a fat-burning cardio workout, you could invest in a folding bike. Many are sturdy, reasonably priced, compact and easy to store in the cab. They are not great options for long-distance cycling, but they are perfect for truckers who just need to get their heart pumpin'.
• Try walking laps around your rig- thirty two laps around an 18-wheeler equals one mile. If you need a change of scenery, explore the places around truck stops or rest areas. Remember, if you are in an unfamiliar place, bring your cell phone and stay in well-lit public areas.
• Many Mercer owner operators tend to follow certain routes according to their preferences. On the road, keep an eye out for truck stops with gyms or other fitness centers. Map out all possible fitness opportunities because it will make it easier to plan a regular exercise routine.
• Some gym chains, like the YMCA or Powerhouse Gym, offer traveling memberships. If the chain has a good location distribution, a membership may be worthwhile.
• Strength training takes minimal space and is easy to do in the cab. Since truckers sit for long periods, I suggest focusing on your core muscles (back and abs) to prevent back strain from driving. Try push-ups, sit-ups, dips and crunches. For more advanced exercises, add a couple of free weights to your routine. Better yet, stretch bands used for resistance training are light weight and easy to store. Flexing and holding mandatory poses with the bands will give anyone a great workout.

Nutrition

• Invest in a power converter for your truck, if you don't already have one. With this, you can run a 600 watt microwave, electric cooler and a George Foreman Grill. Instead of spending $150 a week at unhealthy truck stop restaurants, spend $60 at the grocery and fix light meals throughout the week. The money you'll save on food will quickly make up for what you spend on the converter, and you'll be healthier for it!
• Cut down on sodas and sugary drinks and keep a gallon jug of water next to your seat to drink throughout the day. Water flushes harmful toxins out of your system, so work towards drinking a gallon of water each day. Not only will drinking lots of water help you feel more satisfied after meals, but it will also ward off harmful cravings.
• Never skip breakfast. If you have to eat at a restaurant, do it for breakfast because the calories are burned off quickly during the day for energy. For easy in-the-truck options, try instant oatmeal and fruit. Added fiber and protein can keep you feeling fuller and you'll be less likely to reach for sugary and salty snacks.
• Instead of three large meals, eat 5-6 small meals. It will speed up your metabolism, which is crucial for people with sedentary jobs.
• Avoid buffets at all costs. A buffet is diet sabotage. Don't tempt yourself unless you have the will power to only eat from the salad bar.
• Opt for grilled lean meat or fish, instead of breaded and fried meats. If there is an accessible grocery store, purchase a rotisserie chicken for your week's dinners. They are tasty and relatively good for you.
• Keep lots of fresh fruits and vegetables on hand. (This is where a cooler comes in handy.) Otherwise, be conscious of healthy options available at truck stops. Many places keep a stocked fruit basket, sell canned soups or offer salads on the menu.

       To stick to a diet or exercise plan, Inman stresses that it is important to take it slow- every little bit helps and a drastic overhaul can be overwhelming at first. Moreover, Frank asserts that the key to getting in shape is motivation. "Truck driving is a very solitary job and it is hard to stay motivated when you are bored and alone all of the time. You have to overcome that challenge if you really want to make the change. Healthy eating and exercising can be a full-time job," Inman says,"but the more healthy decisions you make, the easier it is to adapt to a new, healthier lifestyle. Once you get in the right mindset, you can achieve anything."

Do you have any health or fitness tips you'd like to share with Mercer contractors? Send your advice, comments or questions to Johanna at jinman@mercertown.com.