Long hours in the driver’s seat don’t make for a healthy, active lifestyle. Sitting behind the steering wheel eight or more hours a day takes a toll on one’s health. If a gym membership isn’t feasible, power sweeper operators can adapt the same exercises long-haul truckers use to stay fit.
Exercising in the Driver’s Seat
Feeling a bit cramped and tired? Advanced Career Institute recommends stretching to reduce stress and avoid injury. Shoulder stretches and hand stretches can be performed while in the driver’s seat during short stops. For shoulder stretches, raise your shoulders up to your ears, hold for 10 seconds, then release. Repeat. Gripping the steering wheel for hours on end can result in cramped, stiff hands which can lead to arthritis and carpal tunnel syndrome. To relieve the stiffness--and maybe postpone more permanent damage--roll your wrists in a circle and gently pull your fingers toward your body.
Step Outside for a Few Minutes
Step outside the vehicle for a few minutes to take a break from hours of unrelieved sitting. Equipment isn’t necessary, which makes these exercises even more convenient. To loosen muscles and burn calories, build a quick routine that can be performed just about anywhere. Exercises may include jogging in place, jumping jacks, push-ups, walking lunges, squats, dips, and knee highs.
Focus on time, not intensity Aim to maintain an elevated heart rate for a minimum of 20 minutes every day. That time can be split into shorter sessions--they add up. Just 20 minutes of cardio exertion sustains calorie-burning benefits for the entire day by raising your metabolism.
Eat and Drink Properly
It’s tempting to snack while driving. When on the road, drivers are faced with temptation in the form of high-fat, high-sugar snacks and beverages, and fast foot dining options aren’t much better. Combined with hours upon hours spent sitting behind the wheel, it’s important to follow a healthy diet that includes lean meat or vegetarian protein, fresh fruits, vegetables, and water.
Water is crucial to a healthy diet. It helps the body sustain energy and facilitates digestion and proper kidney function. Snacking at the wheel probably can’t be avoided entirely, but can be improved. Stay away from sugary drinks: water refreshes better than high fructose corn syrup with none of the harmful side effects. Snack on nuts and seeds (think: trail mix) rather than chips and candy bars.
