Happy Wednesday!
We’re halfway through the week, and it’s time for a power-up! As professional drivers and office/shop employees, we do a lot of sitting. It can drain our energy and leave us feeling tired and lethargic. So, let’s get up (or get out at our next stop) and get the blood flowing again! Read on for three quick, easy ways to re-charge your day.
#1: Stretches
Hamstring Stretch – Stand with your feet hip width apart, bend forward while keeping your knees straight. Hold that position for 15-30 second. Rotate by putting your left foot over your right and vice versa.
Calf-stretch – Stand arm’s length from a wall or flat object you can push off of (the outside of your truck will work). Place one foot in front of the other in a starter position and use your arms to push off the wall to create leverage and feel the stretch in the back of your leg. Hold position for 30 seconds and switch legs.
#2: Exercise!
Squats – one of the best exercises for truck drivers because they are extremely low impact and can be done anywhere at any time. After driving/sitting for hours on end, it’s typical for truck drivers or office employees to feel swelling and tingling in their legs. Blood flow is restricted, and your legs need movement or else they will stiffen up. Simple and straightforward, squats help strengthen your quadriceps and hamstrings while working on your balance and core strength.
This tutorial from Runners World explains the benefits of doing squats, the proper form, and how to avoid injury: How to Do Squats: Correct Form, Mistakes, and Variations (runnersworld.com)
#3: Healthy Snacks
Snacking isn’t necessarily unhealthy – the trick is, finding the right snacks to power your day! Instead of high-carb snacks like chips, pretzels, or pastries, try:
- Low-fat yogurt
- Trail mix (try to include nuts, dried fruit, and other healthy alternatives. A light sprinkling of candy or chocolate is ok).
- Protein bars
Do you have an idea to share? Let us know in the comments or send it to wellness@nussbaum.com!
