B.W. Mitchum Trucking

Today, we’ll be continuing a previous discussion about exercising on the road. We’ve all heard that exercise is important to our overall health, but finding time to exercises for drivers may seem difficult when on the road. However, your health should never take a back seat.

As a commercial truck driver, it is important that you take care of yourself and keep yourself in the best shape possible, so that you can do your job properly and to the best of your ability. If you’re interested in learning more about how to exercise on the road, stick around! Let’s get started.

As a quick recap of our last post about exercise, there are risks that come with sitting for long periods of time. Sitting for long periods of time, whether at a desk or behind the wheel, can lead to high blood pressure, high blood sugar, unhealthy cholesterol levels, and excess body fat around the waist.

A joint study from the Centers for Disease Control and Prevention and the National Institute for Occupational Safety and Health found that truck drivers showed increased rates of obesity and conditions such as diabetes. To avoid these risks, it is important that you make time to exercise, even when on the road. Exercise also has a variety of other benefits, including:

• Strengthening your bones and muscles
• Maintaining a healthy weight
• Managing chronic health conditions
• Improving overall mood
• Improving circulation
• Boosting energy
• Promoting better sleep

Ideally, anyone sitting for long periods should get up at least every 30 minutes to stretch, but that is not always possible when you are a truck driver on a tight schedule. However, exercise on the road can be done when you pull over to rest, eat, or even get gas for your vehicle.

Lunges Exercise

Lunges are a fairly simple exercise that can be done just about anywhere. When you pull into a rest area or a parking lot, this exercise is easy for you to perform. This works out most of the muscles in your lower body and targets key muscles such as glutes, quads, hamstrings, and calves. Lunges work out one side of your body at a time, which helps you improve your overall stability.

To do lunges properly, stand in a split stance with your right foot about 2 to 3 feet in front of your left foot. Keep your torso straight, and then bend your knees, resting your hands on your waist while lowering your body towards the floor. Continue to lower your body until your back knee is a few inches from the ground. Evenly distribute your weight between both legs.

Then, slowly push yourself back up into the starting position. You should keep your weight on the heel of your front foot. As you perform this exercise, you may find it beneficial to keep your chin up and keep your head facing forward. Additionally, there are different variations of lunges that you can progress to as you get more comfortable, such as reverse lunges or jumping lunges. 

Crunches Exercise

Crunches are a classic core exercise that works your abdominal muscles, which are part of your core. Your core is the central part of your body, including your pelvis, lower back, hips, and stomach. The muscles in all of these areas help stabilize your body. Crunches can be done in most places, such as in the cab of your truck or wherever you are able to lay down. It may be helpful to get a yoga or exercise mat to bring with you.

In order to do crunches properly, you must first lie down on your back. Plant your feet on the floor, about hip-width apart. Bend your knees and put your arms across your chest in an “X” shape. Inhale before lifting your upper body off the ground, exhaling as you do so while keeping your head and neck relaxed.

Inhale while returning to the starting position. Remember that you should be utilizing your core. Do not try lifting your upper body by using your neck. This can increase your risk of injury. Additionally, take your time with this exercise, moving in a slow and controlled manner. Moving too fast will not engage your core muscles. 

Shoulder Shrugs Exercise

Shoulder shrugs are a great and simple exercise that can be done while sitting. Even while sitting in your truck! In fact, this may be the easiest exercise on our list. This exercise is great for strengthening your neck, shoulder, and upper arm muscles.

Additionally, this exercise releases tension in your neck and shoulders, which is especially important if you sit for long periods of time. Shoulder shrugs mainly target your trapezius muscles, which are located on each side of your neck. Strengthening these muscles helps you maintain proper posture and stabilize your neck and upper back.

To perform shoulder shrugs, put your arms at your sides and raise your shoulders up towards your ears as high as you can. Do this slowly, however, so that you can feel the resistance of your muscles. Hold this position for a few seconds and then release. Repeat this for as long as you would like. Shoulder shrugs can be done sitting or standing up. If you want to make it more challenging, you can incorporate weight lifting into the exercise!

As you can see, these are just a few easy ways to incorporate exercise into your daily routine. If you are looking to take it to the next level, there are a few pieces of equipment you may consider purchasing and taking with you on the road. A great example is to incorporate dumbbells and weights. These are used for many exercises, including strength training.

Exercise on the Road and Stay Healthy

Regular physical activity is great for your overall health! Here at B.W. Mitchum, we encourage our drivers to take care of themselves, and our staff works together to ensure a positive environment. In our last post, we discussed how to reduce stress on the road. Being a truck driver comes with unique challenges and can be stressful. You’ll be dealing with traffic, different weather conditions, and long hours. It can be a lot to handle and can contribute to stress.

Minimizing chronic stress can lead to a happier and healthier life. Interested in learning about ways you can reduce stress on the road? Be sure to check out our last post! We hope you found this article informative, and we hope to see you back on the blog soon for more tips and insight on topics involving truck drivers.

Are you currently seeking new opportunities in the commercial trucking industry? We are always looking for new talent to add to our team! Visit our opportunities page to learn more about our requirements and apply to one of our open positions. Thank you for reading!

Today, we’ll be discussing ways to reduce stress while on the road for truck drivers. Being a truck driver comes with unique challenges and can be stressful. You’ll be dealing with traffic, different weather conditions, and long hours.

It can be a lot to handle for some, and this can contribute to stress. Minimizing chronic stress can lead to a happier and healthier life. Luckily, there are things you can do to make sure you keep the stress at bay while you are on the road! 

Relaxing

One of the most important things you can do to reduce stress is to relax. This can be done by going for a walk, listening to music, watching a movie, or even meditating! There are plenty of other options, too. Finding a relaxing activity to keep you occupied can help clear your mind.

A popular activity among truck drivers is listening to podcasts. There are countless podcasts out there, covering just about any topic you can imagine: truth, crime, comedy, history, etc. The list goes on! If you enjoy literature, you may opt to listen to audiobooks instead. You can do this while driving or whenever you stop to take a break.

If podcasts or audiobooks aren’t your thing, listening to your favorite music can help take your worries away! If you take some time out of each day to tend to yourself, you reduce stress and even anxiety. 

Getting Enough Sleep

We’ve all heard about the importance of adequate sleep and how it is essential to our overall health and well-being. Adequate sleep has been proven to reduce feelings of anxiety and improve your ability to process stress. Additionally, getting a good night’s sleep can boost your mood.

Lack of sleep causes your body to release more of the stress hormone known as cortisol, which triggers your body’s fight or flight response to danger. This, of course, can raise your anxiety levels. It is recommended that adults get between 7 and 9 hours of sleep per night.

As a commercial truck driver, your time to sleep may come at varying hours and even in the daylight. So, how can you get adequate sleep in your truck? First of all, be sure that you have a comfortable pillow and mattress in the cab of your truck. Comfort is essential when it comes to rest!

Additionally, when you stop to get some sleep, try parking away from other trucks if you can. This will increase the likelihood of a peaceful sleep, as you will be away from noise. You may also consider investing in curtains or shades for the windows of your truck and putting a sunshade over your windshield. This will help block out light, whether it’s from the sun or artificial light. 

Eating Healthy 

A proper diet is essential for our health, but did you know it could help you reduce stress, too? Some foods can counteract the impact of stress by lowering blood pressure. Studies have found that people whose diet consists of ultra-processed foods and added sugar are more likely to experience higher perceived stress levels.

Eating the right foods will nourish your body and improve your resilience to stress! Nutrients from food can also improve blood flow in the body. Some of the best foods to relieve stress are:

• Oatmeal: This is a complex carbohydrate that reduces stress hormone levels in the brain. It helps release serotonin, a chemical that increases relaxation and calmness.  
• Salmon: Salmon is a fatty fish that is rich in omega-3 fatty acids, which are oils that help keep cortisol under control while simultaneously regulating adrenaline levels. (If fish isn’t your thing, walnuts and spinach are also rich in omega-3 fatty acids.)
• Berries: Berries such as strawberries, blueberries, and blackberries are packed with vitamin C. Vitamin C helps the body return blood pressure and cortisol to normal levels. 
• Dark Chocolate: Dark chocolate helps reduce cortisol levels. Since dark chocolate is also considered a treat or indulgence, it can also help your brain release serotonin. 

It is also important that you eat regularly to help your brain function at its best! Check out our previous blog about eating healthy on the road for more helpful tips. 

Taking Your Time

Any commercial truck driver knows the importance of efficiently traveling to and from a destination. With timelines in place, you may feel the need to rush to get to your destination. However, this may make you feel stressed. While it is important to deliver your load on time, it is also important that you take care of yourself and drive safely.

Take time to choose the route that will work best for you, and don’t be afraid to make quick stops along the way to stretch, move around, and breathe. See our Truck Route Planning 101 blog for more tips on reducing stress from travel plans.

Exercising

Exercise is important at any time, but this is especially true when on the road. When a person sits for long periods of time, he can develop a variety of health conditions, such as high blood pressure, unhealthy cholesterol levels, and excess body fat around the waist. There can be even more severe side effects, such as Deep Vein Thrombosis (DVT), which is a blood clot that forms in the leg and could be deadly.

If those weren’t good enough reasons to get exercising, how about this: exercise also acts as a stress reliever. Any form of exercise, whether it’s aerobics or yoga, can help you reduce and manage stress. One reason for this is because it increases endorphins, which are the brain’s “feel-good” neurotransmitters. Ever heard of the phrase “runner’s high”? This is precisely due to the increased release of endorphins that occurs during exercise. But it’s not just running; virtually any exercise can have the same effect.

When you exercise, your mind is focused on the activity. Oftentimes, you will find that you’ve forgotten about the cause of your stress! Regular exercise has also been shown to reduce symptoms of anxiety and depression. Be sure to check out our previous blog on exercising on the road for more tips! 

We Are Here to Help to Reduce Stress for Our Drivers

As you can see, these are just a few ways to reduce stress while on the road. While stress in life is unavoidable, being chronically stressed can negatively impact your health. Here at B.W. Mitchum, we encourage our drivers to take care of themselves, and our staff works together to ensure a positive environment.

In our last blog, we discussed winter driving tips for commercial truck drivers. Operating a large vehicle has a unique set of challenges, especially in the winter months. On snowy or icy roads, you’ll need to adapt your driving style in order to make it to and from your destination safely. We talked about having the right gear, performing a pre-trip inspection, and more. Want to hear more about winter driving tips? Be sure to check out our last post!

We hope you found this article informative, and we hope to see you back on the blog soon for more tips and insight on topics involving truck drivers. Are you currently seeking new opportunities in the commercial trucking industry? Visit our opportunities page to learn more about our requirements and apply to join our team! Thank you for reading!

Today, we’ll be discussing winter driving tips for commercial truck drivers. Driving and operating a large vehicle is not as easy as it may seem. It presents unique safety challenges, and it may take some time to get used to. These safety challenges can become even more difficult in winter weather conditions.

On snowy or icy roads, you’ll need to adapt your driving style in order to make it to and from your destination safely. Learn more about winter driving tips and efforts to prevent accidents from happening. Let’s get started!

Keep Weather Pro Gear 

First and foremost, be aware of the weather forecast in your area, as well as in the area you will be driving to. In order to do this, you’ll want to download a good weather app or tune into a weather radio. This will help you prepare for the weather conditions you will face.

Winter weather is known to bring freezing temperatures, as well as snow and ice. This means you’ll want to make sure you have adequate supplies on hand. This means you’ll want to dress appropriately and bring extra clothing just in case. Dressing in layers is always best, and make sure you bring a jacket that is sufficient for cold temperatures. You’ll also want to bring gloves and a winter hat. 

Other items you want to make sure you have in the cab of your truck include a flashlight, blankets, a bag of sand or salt, snow/ice scrapers and/or brushes, jumper cables, and tire chains. Stock your cab with plenty of water and non-perishable foods in case you stuck for long periods of time. Be sure to check out our previous blog containing a truck driving gear checklist so that you don’t miss any important items!

Always Perform Pre-trip Inspection

You should always perform a pre-trip truck inspection in any weather condition. However, it is arguably even more important to do so in the winter months, for several reasons. First of all, you need to check your tires for wear, pressure, and balance. If truck tires need air or need to be replaced altogether, this could cause trouble encountering icy roads; no traction is an accident waiting to happen.

Additionally, you’ll want to check your wiper blades to ensure that they are working properly. Check your fluids and make sure they are not frozen. Top them off if necessary. Do a complete walk-around of the truck and trailer. Take note that nothing is out of place or needs to be repaired. 

You should also be sure that they are free of snow and ice before you depart. Be sure all of the lights on your truck are fully functional, as well as your defrosters. If you have parked your truck in a location where it has snowed overnight, be sure to use a snow brush or scraper to remove any snow or ice from your windshield and all other windows and mirrors so that you will be able to see clearly. Perform a pre-trip inspection every time you are ready to depart to or from a location.

Slow Down

Speeding is never a good thing, especially in snowy or icy conditions. While you should always follow the speed limit, the posted speed limit may be too fast for certain road conditions. Keeping your speed down will help you maintain traction, giving you more time to react in case of an emergency. If you need to hit your brakes, moving at a slower speed will give you more time to stop.

It is important to remember that, due to its size and weight, a large commercial truck needs more room to come to a complete stop than a normal passenger vehicle like a car. Additionally, the faster you are driving, the longer it will take to come to a complete stop. Going too fast on wet roads can cause you to hydroplane, so it is best to watch your speed to avoid winter driving accidents.

Give Yourself Extra Space

Speaking of the time it takes to come to a complete stop, you’ll want to give yourself plenty of space to stop if necessary. A normal passenger vehicle like a car generally needs approximately 316 feet to come to a complete stop, while a large commercial truck needs about 526 feet to safely stop.

The stopping distance on a wet road is nearly twice the normal stopping distance, and that distance is even greater on icy roads. Leave plenty of room between your truck and the vehicle in front of you in case you need to come to a stop. 

Be Cautious of Bridges and Overpasses

Bridges, overpasses, and other elevated surfaces freeze faster than the regular road, making them more slippery than other surfaces. Surfaces could contain have black ice, may not be salted, and may not be properly treated to reduce freezing. Exercise extra caution in these areas. You should also be cautious when on entrance or exit ramps, as sharp turns can prove to be dangerous. 

Know When to Stop

The last of our winter driving tips is knowing when to slow down or stop. As a commercial truck driver, you are often on a tight schedule. You have loads to drop off at certain times. However, that does not mean that you should always venture out into a winter storm. If you feel that the weather or road conditions are too dangerous for you to drive in, pull over or find a safe way to exit the roadway and park at a truck stop until the weather clears up and it is safer for you to drive.

Tune into a weather radio or check forecasts to know what to expect and see if they offer any information on current road conditions. Always trust your instincts if you feel that road conditions are unsafe.  Call dispatch and ask if the delivery appointment can be rescheduled.

Safe Driving is Part of Our Culture

While the weather is out of everyone’s control, following these safe winter driving tips can reduce the risk of accidents. Here at B.W. Mitchum, safety isn’t just something we practice—it’s part of who we are! We have on-call dispatch 24 hours a day, and our drivers, dispatchers, and staff work together to create a culture of safety.

In our last blog, we talked about 6 apps that every truck driver should download. These days, there’s an app for everything, and they can really make your life easier when on the road! We discussed a few of the most popular apps for commercial truck drivers, including apps that help with routing, gas station and fuel rewards, weather apps, and more! All of these can assist driving in difficult conditions. Interested in learning more about these helpful apps? Check out our last post.

We hope you found this article informative, and we hope to see you back on the blog soon for more tips and insight on topics involving truck drivers. Are you seeking new opportunities in the commercial trucking industry? Join our team! Visit our opportunities page to learn more about our requirements and apply to one of our open positions. Thank you for reading!

Today, we’ll be talking about some of the best apps that every truck driver should have downloaded! These days, there’s an app for everything, which means there are plenty of apps out there that can make your life much easier while on the road.

Whether you’re new to the job, or maybe you’re a seasoned driver who just hasn’t ventured too much into technology, you may find these apps helpful when it comes to your lifestyle and career. If you’re interested in learning about these recommended apps, you’re in the right place! Let’s get started.

Before we get into today’s topic, we would like to remind you not to use your phone while driving. The Federal Motor Carrier Safety Administration (FMCSA) restricts the use of all hand-held devices by drivers of commercial motor vehicles (CMVs). Only hands-free devices are permitted. With that being said, do not use your cellphone while operating your vehicle– Keep your eyes on the road! Now, let’s get into these essential apps.

1. TruckMap

This free mobile app, made specifically for truck drivers, offers optimized GPS routes for commercial vehicles. TruckMap also offers turn-by-turn routing and navigation and can highlight nearby weigh stations, diesel fuel, overnight parking, and rest areas. Within the app, you can customize your truck’s height and weight, route around truck-forbidden roads and highways, and avoid tolls.

The app shows over 600,000 truck facilities, including Walmart, Pilot / Flying J, Love’s, and more. Drivers can also filter locations to find places with daytime or overnight parking, ATMs, restrooms, showers, laundry, and more. TruckMap also shows you local pinpoints within facilities, such as truck entrances and exits and loading docks. With a total of 4.7 stars from over 44,000 ratings, you may want to give TruckMap a try!

2. Pilot Flying J: myRewards Plus

This app, created by Pilot and Flying J, offers a rewards program made specifically for drivers. It helps you save time and money every time you stop at a Pilot or Flying J truck stop and offers exclusive app features and offers. You can earn up to 4 points per gallon, and these points can later be redeemed for parking, showers, food, and drinks.

The mobile fueling feature makes the fueling process as touch-free as possible. You can start the diesel pump right from your phone. You can add your preferred card for payment and save it for future use. This is a great feature for extremely hot days, frigid cold nights, or any time you’re simply in a hurry.

The app also has a feature that helps you plan your route, find Pilot and Flying J locations, view fuel prices, and more. You can also reserve a shower right from your cab using the app! The app will send you a notification when your shower is ready, so you don’t have to wait in the store if you don’t want to. If that’s not enough, this app also allows you to reserve parking spaces directly from the app, so you can be assured you have a spot to rest. 

3. Trucker Path

Similar to the first app we discussed, Trucker Path is another one of the many apps designed for truck drivers that helps you find the closest truck stop, available parking, weigh station, fuel stops, and more. The app also offers weather alerts and lets you access real-time traffic conditions. You can also find helpful information and reviews from other truck drivers for over 40,000 truck stops across the United States and Canada.

Trucker Path allows you to plan multi-day trips in advance, and also provides custom routes based on your vehicle’s dimensions, so that you can avoid low overpasses and bridges. It’s free to use, but you could update to the premium version if desired. The premium version provides arrival times, and weigh station status predictions, among other features

4. GasBuddy

GasBuddy is a free app that helps you find fuel stations across the country and view gas prices. According to their website, GasBuddy has helped drivers save more than $3 billion by providing real-time gas price information. GasBuddy also has a feature that lets you know when you are wasting fuel. Through the app, you can compare fuel prices at over 15,000 stations to get the best deal.

You will also receive alerts when the price of diesel is about to increase, so you can plan ahead and fill up before the price goes up. It also offers a cashback rewards system and a Pay with GasBuddy payments card that offers cents-off per gallon, if you are interested. The app also includes a trip cost calculator, station outage tracker,  and a log to track your fuel purchases. 

5. The Weather Channel

When you’re on the road, the weather can be unpredictable. Weather conditions can significantly impact your route, affect your ability to drive, and change your estimated arrival time. The Weather Channel app provides accurate weather updates, no matter where you are! You can track daily forecasts, receive live radar updates, storm alerts, and more.

The app can warn you ahead of time when there are severe storms, heavy rain, heat waves, or other extreme weather. This app can help you see how upcoming weather will affect your day. With The Weather Channel app, you can be prepared for any type of weather along your route. 

6. Trucker Tools

The Trucker Tools app is an all-in-one resource that helps with routing, fuel, parking, rest areas, weight scales, and more. It provides information like gas prices and truck stop amenities, as well as load tracking and freight matching. Trucker Tools offers over 17 tools and features to help you easily plan your trip, including a truck stop guide and a routine and fuel optimizer.

You can easily find nearby rest areas, Walmart locations, and medical care while using this app! New to the app is the Driver Loyalty Rewards Program, which lets drivers earn points from achieving milestones and building repeat business with preferred brokers. The points can then be redeemed for gift cards at over 200 U.S. retailers. 

As you can see, these are just a few of the many apps out there that can be useful for commercial truck drivers. What apps do you recommend as a truck driver? Let us know!

In our last blog, we discussed everything you need to know about trucking route planning. A well-planned trip is not only profitable, but also eases your stress level and increases your comfort and peace of mind. When you know exactly where you’re going and what you’re doing, you’re bound to feel more confident and relaxed. If you are interested in learning more about trucking route planning, check out our last post!

We hope you found this article informative, and we hope to see you back on the blog soon for more tips and insight on topics involving truck drivers. If you are currently seeking new opportunities in the commercial trucking industry, we are always interested in adding new talent to our team! Visit our opportunities page to learn more about our requirements and apply to one of our open positions. Thank you for reading!

In today’s blog, we’ll be discussing tips on how to effectively plan a trucking route. This is inarguably one of the most important aspects of being a commercial truck driver. After all, one of the most important parts of your job is delivering a load on time. Long trips can be strenuous and unpredictable. You never know what could happen out on the road, so it’s best to be as prepared as you can.

A well-planned trip is not only profitable, but also eases your stress level and increases your comfort and peace of mind. When you know exactly where you’re going and what you’re doing, you will feel more confident and relaxed. Pre-trip planning helps increase the likelihood of a safe and smooth ride. Interested in learning more about effectively planning a trucking route? Stick around!

First, let’s take a look at some of the problems you may run into if you do not effectively plan your trucking route. These potential consequences can lead to stress and loss of profit, among other things:

• Breaking down with nowhere to go
• Being unable to find rest stops or food
• Running low on fuel
• Covering extra miles due to wrong routes or turns
• Damaging your reputation and/or the reputation of your company

Effectively Plan Your Truck Route

You want to avoid these issues at all costs. Accidents and mistakes happen, but planning your trucking route ahead of time will minimize these risks and help you make your deliveries promptly. Even if you are headed to a destination that you have been to before, you still need to plan your trip.

Roads and routes change, and so do traffic and weather patterns. A route that you took last week might not be the quickest and most efficient this week. So, how exactly can you plan your trucking route efficiently? 

Look at the Big Picture

First, you’ll want to consider the total distance of the trip. Take a look at the overview of the trip and the route options available to decide which one is best for you. The total distance of the trip is not just the total number of miles between your starting point and your destination.

You must also account for things that will add more miles and time, such as rest, eating, or bathroom breaks, traffic, road closures, finding rest tops or parking, border crossings, weather conditions, fueling, sleeping, and making deliveries. You should look at the entire route of the trip ahead of time and consider the distance between each planned stop.

You want to pay attention to the cities you will be driving through and the times you will be passing through them. If you drive through a large, bustling city during daylight hours, be prepared for traffic. It’s important to keep in mind that trip planning isn’t just about distance and time.

It’s about preparing for the unexpected. For example, if your destination is 6 hours away, be sure to add some extra time into your planned route to account for potential delays, so you don’t have to stress or scramble at the last minute. Additionally, don’t forget to check if your route is crossing time zones! This may mean you need to leave earlier.

Check Traffic Patterns

Traffic patterns are the average speed driven by vehicles on specific routes at specific times and days of the week. They can show you if a particular section of road is often congested, which can help you determine which route will be most beneficial for you. There are also specific truck traffic patterns that show the average speed driven by trucks, as they do not typically reach the average speed driven by cars. 

Locate Essential Services

When planning a trucking route, you’ll want to locate essential services along the route, such as tire or repair shops. If you run into a mechanical problem at any point during your trip, you should know where these shops are located. After performing a pre-trip inspection, problems can arise without warning, so you will want to be prepared.

In addition to mechanics, locate rest stops, gas stations, places to get food, and even hospitals in case of emergencies. When you determine approximately when and where you will need to stop for gas, consider looking online ahead of time. Determine where you can get the cheapest gas so you can get the best deal and save money.

Stock up on Extra Supplies

It is always a good idea to keep extra supplies in your truck. These items can include non-perishable food, spare clothing, and other basic essential supplies. Even if you plan for stops or are preparing for a short trip, always be ready for the unexpected.

When you are driving through remote areas and get stuck there, extra supplies will come in handy. Other items you may want to keep in your truck are a flashlight and batteries, a first aid kit, personal hygiene supplies, a cell phone charger, and water. Keep these items well-stocked before you leave for your trip.   

Be Aware of the Weather

Check the weekly or daily weather forecast for the areas you will be traveling through on your route. The weather can be unpredictable or change at any given moment. Seeing what the weather may be like ahead of time helps you prepare during your truck route planning.

For example, you may need to bring extra supplies, such as a jacket or gloves. (You may want to keep these in your truck year-round, though, so that you never forget them.) When you pull over or stop at a rest area, check the weather for your location as well as your destination. Remember that weather conditions can also affect traffic and may prolong your trip. 

Practice Good Communication

Even if you plan the ins and outs of your trip, unexpected obstacles can still get in the way. Or, sometimes, things go even better than expected. If you find yourself ahead of or behind schedule, communicate with dispatchers and staff.

Let them know about any time adjustments that need to be communicated to the customer. In some cases, you may need to communicate with the customer yourself, so be sure to do so. Always pull over before making a phone call. Dispatchers, companies, and customers appreciate the communication!

As you can see, these are just a few of the ways that you can effectively plan your route. Good trucking route planning planning is key to making on-time deliveries. It plays a vital role in your success as a commercial truck driver.

We hope you found this article informative! See you back on the blog soon for more insight on topics involving truck drivers. Are you seeking new opportunities in the commercial trucking industry? Join our team! Visit our opportunities page to learn more about our requirements and apply to one of our open positions. Thank you for reading!

Today, we’ll be discussing hobbies for truck drivers. It is no secret that being on the road can be lonely. As a commercial truck driver, you may be on the road for hours or even days at a time. This means you’ll likely have overnight stays or long breaks, and you may find yourself bored.

After all, there’s only so much you can do in the cab of your truck. Have you ever thought about picking up a hobby while on the road? Finding a new hobby can be a fun way to spend your downtime and can provide an outlet for creativity. If you’re interested in learning about potential hobbies for truck drivers, you’re in luck– Let’s get started!

1. Photography

One benefit of being a commercial truck driver is that you get to travel a lot. You get to travel so much, in fact, that you may visit multiple states in a day. This provides a great opportunity for photography! You can capture the beauty of the places you visit and share it with friends or even with the world.

You may consider opening up an Instagram account or a blog to share your photos on. There are a few different avenues you could take with this hobby. For example, you may choose to take photos of only things that you find interesting, or you may want to capture the daily motions that a truck driver goes through and give viewers a glimpse into your life.

If you think your smartphone just doesn’t cut it, you may decide to invest in a higher-quality, professional camera. Whatever you decide, you may find that photography is a great way to keep yourself occupied on the road.

2. Learning a New Language

Gone are the days of enrolling in school to learn a language. Today, there are a wide variety of free language learning apps available, such as Duolingo, as well as apps that require a paid subscription, if your budget allows.

Many apps or other programs are audio-focused, allowing you to practice your new language while you’re on the road by using hands-free technology. And if you’d rather wait for a break, you can sit in your cab or pop in your headphones at a truck stop to practice.

Whether you want to learn a new language to communicate with others or just for fun, this is one of the great and educational hobbies for truck drivers to pick up!

3. Collecting

Taking up collecting as a hobby is one way to make being on the road more enjoyable. Think about something relatively easy and straightforward to collect. Some good examples are magnets, postcards, t-shirts, keychains, and other small souvenirs. Since you’ll more than likely be stopping at various truck stops, you should be able to find these items easily.

For example, you can collect one magnet from every state you visit, or one postcard from every city or town. You can even get a different type of item from each place– They don’t all have to be the same!

If you’re not into stereotypical souvenirs, you can choose anything you desire, such as teddy bears, spoons, hats, or maybe even novelty socks. Not only will this make life on the road a bit more exciting, but you’ll have great memories to look back on for years to come!

4. Exercise as a Hobby

Exercise is important for everyone, especially truck drivers. Driving for long periods of time can wreak havoc on the body, and exercising can help keep you in the best shape so that you can perform your job efficiently. You can even make a hobby out of it.

For example, try exercising when you take breaks at a truck stop or before you get back on the road when you wake up in the morning. Start with the simplest of exercises, such as walking or running, and then slowly progress to more intense exercises like squats or jump roping. You can try challenging yourself a little more each day and making a sort of hobby out of seeing what goals you can attain.

Perhaps you want to start by doing 10 minutes of squats, and then add 15 minutes of walking the next day, and then 10 minutes of push-ups. You can also research different exercises that can be done while on the road and incorporate them into your routine. Check out our previous blog about exercising on the road for more ideas!

5. Starting a YouTube Channel

Have you ever thought about being a YouTuber? If you’re comfortable being on camera, it might not be a bad idea. There are approximately 2.1 billion monthly active users on YouTube from all around the world and more than 800 million videos. Which is why we included it in our list of hobbies for truck drivers.

With that being said, you never know who you might connect with. You may consider starting a channel where you document your daily life as a truck driver, share tips and tricks that may be helpful to other drivers, or just share interesting things you come across on the road.

You can even document your collecting journey if you took that up as a hobby, too! There are so many possibilities, and it gives you a chance to be creative.

6. Listening to Audiobooks or Podcasts

There are thousands and thousands of audiobooks and podcasts out there across a wide variety of streaming platforms. This means there are hours upon hours worth of things to listen to. If you enjoy reading books, audiobooks are a great way to get your fill, all while your eyes are on the road!

If books aren’t really your thing, there are so many podcasts out there that you are bound to find something of interest. From true crime and comedy to interviews and health and fitness-focused podcasts, there is truly something for everyone. And with many podcasts having a large number of episodes, you’ll never get bored!

If you’re not comfortable listening to audiobooks or podcasts while driving, you can always listen while you take breaks or as you wind down to sleep in your cab. 

So? What will you choose as your next hobby while on the road?

These are just a few of the possibilities when it comes to picking up a hobby on the road. This not only gives you a way to pass the time and occupy yourself, but also allows you to use your creativity. Have you started any hobbies as a truck driver? Let us know!

In our previous blog, we went over a truck driver gear checklist. While you are on the road, the cab of your truck is essentially your home. This means you’ll want to make sure you always have items on hand that you will need, even in an emergency. You never know what might happen on the road, so it’s always best to be prepared. If you are interested in finding out what items should be on your personal checklist, be sure to check out our last post!

We hope you found this article informative, and we hope to see you back on the blog soon for more tips and insight on topics involving truck drivers. Are you currently seeking new opportunities in the commercial trucking industry? We are always interested in adding new talent to our team! Visit our opportunities page to learn more about our requirements and apply for one of our open positions. Thank you for reading!

Today, we’ll be going over all of the gear you will need as a commercial truck driver. While you are on the road, the cab of your truck is essentially your home. You’ll be spending the majority of your time in your truck, so you want to make sure you have a truck driver gear checklist to keep track of your gear items.

This includes items that you may not use very often, but you’d rather not be caught without. Like they say, it’s better to be safe than sorry! If you are interested in learning about all of the gear you should keep in your cab, you’re in the right place. Let’s get right into it.

As a commercial truck driver, life on the road is demanding and can be challenging. You never know what you might run into, which is why it’s always best to be prepared. Of course, you want your hauling journey to be as comfortable as possible so that you can get your job done efficiently and in a timely manner. Having all the right gear can certainly help you do just that. One can forget things, so we recommend making a complete checklist of gear items of your own and utilizing it before every trip! 

First and foremost, you want to make sure you have essential items. These are items that you use on a daily basis, such as clothing, toiletries, and food. When it comes to clothing, you want to make sure that you bring enough clothes for the duration of your trip. How many days will you be gone?

Essential Clothing Items Checklist

Make sure to bring clothing for each day, plus a few extras just in case they get dirty or otherwise uncomfortable. The type of clothing you bring will likely depend on your destination. What is the weather expected to be like? Be sure to check the upcoming forecast– You wouldn’t want to be stuck in cold temperatures without warm clothes. 

Some drivers may choose to keep weather-specific clothing items in their cab year-round, just in case of emergency. This is a personal preference and is entirely up to you. Here are some of the basic clothing items and accessories you may want to put on your truck driver gear checklist:

• Shirts
• Pants
• Underwear
• Sneakers and boots
• Socks
• Jackets and/or sweatshirts
• Hats
• Gloves
• Sunglasses
• Sleepwear 

You may also want to bring a laundry bag– Many truck stops have laundry washing facilities, or you may choose to use a laundromat. In any case, you may also want to bring your own laundry detergent.

Believe it or not, toiletries are sometimes overlooked. Although you use most of these items every day, you may be so focused on getting on the road that you forget. This means you may have to buy some of these items at truck stops, and that can be pricey. Because of this, many truck drivers prefer to pack their own toiletries so they can stay feeling fresh and clean on the road.

Stay Fresh While on the Road

As a commercial truck driver, being so busy and on the road most of the time can cause you to put hygiene on the back burner. However, keeping up with hygiene on the road can lead to a boost in confidence and good first impressions! It is important for you to take care of yourself so that you can do your job efficiently. Here are some of the toiletries you may want to add to your checklist:

• Toothbrush and toothpaste
• Dental floss
• Mouthwash
• Deodorant
• Razor and shaving cream
• Wet wipes
• Hair brush or comb
• Shower bag
• Shampoo 
• Bar of soap
• Towel and washcloth
• Shower sandals
• Toilet paper
• Any prescription medication you will need
• Over-the-counter medications such as Tylenol 
• Moisturizing lotion
• Lip balm
• Menstrual products (for female truck drivers)

Today, most truck stops have designated bathroom and shower areas for truck drivers to freshen up while on the road. Some of these stops will provide you with shampoo and soap, but you may feel more comfortable bringing your own.

Additionally, if the stop you choose does not provide these items, you’ll have to buy them, which can add up over time. It also may be worth bringing a couple of extras of some of these items, just in case.

Keep Healthy Snacks Close and Hydrate Often

Food is arguably one of the most important items to carry with you on the road. You can plan times to stop for meals along your route, but sometimes things don’t always go as planned. With that in mind, it is important to keep some food, drinks, and snacks in the cab of your truck.

Truck drivers are prone to developing a variety of health issues, including obesity, high blood pressure, and diabetes, all of which can be attributed to an unhealthy diet and lifestyle. We strongly encourage you to stock up on some healthy snacks! Here are some food items you may want to consider bringing:

• Granola bars
• Fresh fruit and vegetables
• Water and other beverages that do not contain sugar
• Nuts and seeds
• Jerky 
• Energy bars
• Trail mix
• Peanut butter

These are just a few choices, of course, but you’ll want to stick to simple foods that are ready-to-eat and require little to no preparation. Depending on the foods you decide to bring, such as produce items, you may want to invest in a small cooler to keep in the cab of your truck to keep the items fresh. Additionally, you can look for foods that can be heated up easily in a microwave, such as oatmeal or instant rice. 

Everyday Truck Driver Essentials Checklist

Besides the everyday essentials, you’ll want to bring emergency supplies as well. You never know what can happen on the road. In a worst-case scenario, you may be left to fend for yourself for a day or two. In case of emergency, you’ll want to make sure you have these items on hand:

• Flashlight and extra batteries
• Blankets/Emergency blankets
• Pocket knife
• Non-perishable foods
• Extra water
• Toolkit
• Flares
• Paper map/atlas

You should also keep a toolbox for trucking emergencies. This should include tools such as pliers, zip ties, a screwdriver, a wrench set, and a brake cleaner. 

Essential Medical Equipment Checklist

In addition to these emergency items, you’ll want to have a complete first aid kit for both minor and more serious injuries. Your first aid kit should include the following:

• Adhesive bandages 
• Antibiotic ointment
• Antiseptic wipes
• Medical gloves
• Gauze rolls and pads
• Adhesive tape
• Thermometer
• Tweezers
• Scissors
• Rubber tourniquet
• Instant cold packs

Remember, this is not a definitive list of items– You can add to your first aid kit as you see fit. You never know when you may need them, whether it’s for you or a fellow driver. 

Customize Your Truck Driver Gear Checklist

Now that you’ve covered the basics, it’s time to think about some other items you may need or want, especially when it comes to keeping yourself occupied during a break. Again, these items can vary from person to person, but you may want to bring:

• Phone charger (and an extra one)
• Portable charger or power pack for smartphones
• Headphones
• Laptop or tablet
• Books, including puzzle or activity books
• Magazines or newspapers

The bottom line is: Bring whatever will keep you occupied on breaks or overnight stops. If you have a hobby, such as drawing, bring whatever supplies you need to do that on the road!

Conclusion

As you can see, a large part of being a commercial truck driver is being prepared! Unexpected things can happen on the road, and you don’t want to be caught without an item you need. We recommend creating and printing out a list of essential items and going through your list each time you make a trip, whether you are going to or from a destination.

In our previous blog, we discussed some common mistakes that new truck drivers make. Some new truck drivers dive into the profession with a bit too much ambition and find themselves in predicaments. We talked about mistakes such as driving too fast, forgetting about your trailer, and not checking everything before you leave for your trip. If you are interested in learning more, we encourage you to check out our last post!

BW Mitchum Trucking Blogs

We hope you found this article informative, and we hope to see you back on the blog soon for more tips and insight on topics involving truck drivers. If you are currently seeking new opportunities in the commercial trucking industry, we are always interested in adding new talent to our team! Visit our opportunities page to learn more about our requirements and apply for one of our open positions. Thank you for reading!

Hello and welcome to the BW Mitchum Trucking blog! We’re bringing you the latest information on topics that matter to commercial truck drivers. BW Mitchum has been a leader in customized intermodal and domestic transportation while still maintaining the core principles you expect from a 3rd-generation family business.

We pride ourselves on our reliable and personalized customer service and provide whatever logistical support customers may need in addition to transportation, including warehousing, transloading, and brokerage services. We are committed to continuing to provide the highest-quality transport services as we continue to grow.

In today’s blog, we’ll be discussing some of the most common mistakes made by new truck drivers. If you’re new to commercial truck driving, you are probably excited to get started. You may also be a bit nervous, which is understandable.

Luckily for you, we’re here to let you know about some common mistakes made by rookie truck drivers so that you can avoid them! Some new truck drivers dive into the profession with a bit too much ambition and find themselves in predicaments. If you’re interested in learning more, you’re in the right place. Let’s get right into it.

Before we move into the mistakes, we’d like to take the time to remind you that commercial truck driving can be a challenging profession. Let’s start with the obvious: You’ll be on the road a lot more than the average person. Some truck drivers are on the road for days or even weeks, delivering shipments back and forth.

With that being said, truck driving can be extremely tiring, and new truck drivers tend to run a higher risk of burning themselves out. Trucking takes hard work, commitment, and determination, but you must also be aware of tiring yourself out, which can lead to mistakes being made. Here are some common mistakes new truck drivers might make and how to avoid them!

1. Not Checking Everything Before You Leave

This might seem like an obvious one, but it will take 10 to 15 minutes at most. It is not worth the risk to skip it. Never leave without double-checking (or even triple-checking!) your destination. Additionally, you should always take time to do a pre-trip safety inspection. including inspecting the inside and outside of the vehicle.

Start the truck, check your gauges, adjust your mirrors, and make sure your lights and signals work. Walk around the outside of the truck to check for anything out of place or any problems with the tires, and then thoroughly check the trailer and load. Make sure that you are carrying the correct load. You don’t want to drive hundreds of miles and then find out that you don’t have the right load. Perform a pre-trip inspection and check your paperwork before driving anywhere, whether you are going to or from a destination.

2. Too Fast Driving

You are new to trucking, and your first commercial truck driving job is exciting, but you should always be cautious of your speed. In the U.S., a semi-truck with a loaded trailer can weigh up to 80,000 lbs. That’s a lot of weight to carry around, and going too fast can cause you to lose control quickly. If you need to hit the brakes suddenly, you may slide to the other side of the road.

Also, keep in mind that when traveling downhill, you need to be especially careful of your speed. Picking up speed when going downhill can make it almost impossible to come to a stop or control your truck. In addition to the safety risks of speeding, it also burns up gas quickly. Speeding is a bad habit to avoid, and a wreck will slow you down much more than driving at a reduced speed will.

3. Non Serious Attitude Towards Safety Standards

Oftentimes, people don’t take safety practices as seriously as they should. Some people have the mentality that nothing bad will happen to them, especially if they are overconfident. However, no one is immune to accidents.

As a new truck driver, it is crucial that you start forming good, safety-conscious habits to avoid accidents and keep a clean driving record. Some of these safety practices include following the speed limit and performing pre-trip inspections, as mentioned above. Other safety measures that should be taken seriously include the following:

• Adhering to weight limits– An overloaded trailer can be difficult to control or maneuver.
• Securing cargo properly– Periodically check that your load is tied down throughout the duration of your trip. Loose or poorly loaded cargo can go flying and potentially injure someone.
• Being aware of road and weather conditions– Pay attention to signage for upcoming construction or detours, and always check the weather ahead of time so you know what you’re getting into. For example, you will need to drive slower in certain weather conditions, like rain or snow.
• Staying focused– Keep your eyes on the road, and try not to get distracted by the radio, eating, or your phone. If you need to make a call or text, safely pull over first. It’s not worth the risk.
• Wearing your seatbelt– Yes, you need to wear a seatbelt, even in a large truck. Seatbelts can save lives and reduce injuries. 

We encourage you to check out our previous blog on safe driving practices!

4. Forgetting the Trailer

With commercial trucks being so large and bulky, it might seem silly to suggest that anyone could forget about the trailer. However, you’d be surprised at how easy it is to do so, especially when you are a new truck driver.

For example, it is an extremely common mistake new drivers make miscalculating or misjudging turning distance or maneuvers, simply because they are not used to hauling around a large trailer.

This can be prevented by paying close attention at all times and taking your time. Before turning, be sure to check your blindspots and leave ample space. Take your time, go slowly, and double (or triple) check your blindspots before making that turn.

We recommend using the SMOG technique when changing lanes. SMOG is an acronym for Signal-Mirror-Over Shoulder-Go. Following this technique can help you eliminate blind spots before you turn. 

5. Not Seeking Help

Sometimes, you may feel like a burden for asking questions. We want to assure you that that’s never the case! Don’t be afraid to ask for help. There are plenty of seasoned and experienced truck drivers out there with knowledge that may help you. Make an effort to get to know experienced drivers, dispatchers, and other staff members within your company.

Chances are, they’ll have some good advice to spare. They’ll be able to help you adapt to this new lifestyle. You may even want to strike up a conversation with a fellow truck driver at a rest stop– You never know what you might learn! Just keep in mind that not all advice is good advice. Use good judgment and compare the advice you receive to that from trusted sources. 

These are just a few of the common mistakes new truck drivers make. It is important to note that making mistakes as a rookie happens, so don’t beat yourself up over small mistakes. Taking proper precautions can help you avoid mistakes, however! Here at BW Mitchum, safety is a part of who we are, and our drivers, dispatchers, and staff work together to focus on compliance and safety awareness.

We hope you found this article informative, and we hope to see you back on the blog soon for more tips and insight on topics involving truck drivers. If you are currently seeking new opportunities in the commercial trucking industry, we are always interested in adding new talent to our team! Visit our opportunities page to learn more about our requirements and apply to one of our open positions. Thank you for reading!

Hello and welcome to the BW Mitchum Trucking blog! We’re bringing you the latest information on topics that matter to commercial truck drivers. BW Mitchum continues to be a leader in customized intermodal and domestic transportation while still maintaining the core principles you expect from a third-generation family business.

We pride ourselves on our reliable and personalized customer service and provide whatever logistical support customers may need in addition to transportation, including warehousing, transloading, and brokerage services. We are committed to continuing to provide the highest-quality transport services as we continue to grow. 

In today’s blog, we are discussing six safe driving tips for truck drivers. Operating a large and heavy vehicle like a truck isn’t as easy as it may seem. In fact, it presents unique safety challenges, and if you are new to driving a truck, it may take some time to get used to. It is important to be safe on the road, not only for yourself and your driving record but also for your fellow drivers. In previous blog, we shared healthy eating options for truck drivers.

Accidents and injuries can be prevented by following simple safety measures. At BW Mitchum, safety isn’t something we do; it’s a part of who we are. Our drivers, dispatchers, and staff work together to create a culture of safety. That’s why we’re here to share these safe driving tips for truck drivers with you! If you are interested in learning more, you’re in the right place! Let’s get right into it.

Tip #1. Always wear your seatbelt. 

This may be one of the most basic safety rules, but it’s also one of the most important. Did you know that federal law requires professional truck drivers to wear seat belts? This law has been in place since 1970. However, a 2013 survey found that 1 in 6 truck drivers do not use their seat belts.

Additionally, more than 1 in 3 truck drivers who died in 2012 were not wearing seat belts, and buckling up could have prevented up to 40% of these deaths. With that being said, it is important to wear your seat belt when operating a truck. And yes, you have to wear it even if you are driving at low speeds!

Tip #2. Be sure to check your blind spots.

You should check your mirrors every 8 to 10 seconds looking for vehicles that may be entering your blind spots. The most obvious blind spots for semi trucks are directly in front of the vehicle and directly behind the trailer, but there are also blind spots on each side of the truck. We recommend using the SMOG technique when changing lanes. SMOG is an acronym for Signal-Mirror-Over-Shoulder-Go. Using SMOG or a similar technique when changing lanes can help eliminate these blind spots.

Besides checking your blind spots, you can manage these spots by creating space around the vehicle. For example, it’s a good idea to maintain a large distance between your truck and the vehicle in front of it. Stay in the lane farthest to the right whenever possible to eliminate the blind spot on the right side of the vehicle. Double-check or triple-check your mirrors before changing lanes. 

Tip #3. Keep stopping distances in mind. 

The stopping distance is the distance your vehicle travels from the time you press the brake until the vehicle stops. A normal passenger vehicle like a car generally needs approximately 316 feet to come to a complete stop, while a large commercial truck needs about 526 feet to safely stop. One aspect that factors into the time it takes for a vehicle to stop is the weight of the vehicle.

A loaded semi-truck can weigh up to 80,000 pounds. Another factor in calculating the stopping distance is the speed at which the vehicle is traveling. The faster you are driving, the longer it will take to come to a complete stop. With this in mind, always be aware of speed limits and the speed at which you are traveling. Also keep in mind weather and road conditions, as well as curves or ramps that you need to slow down for. 

Tip #4. Stay focused. 

Distracted driving is dangerous, accounting for over 3,000 deaths in 2020. You can keep yourself and others safe while on the road by avoiding distracted driving. But did you know that distracted driving doesn’t just consist of the use of cell phones while driving? Not getting enough sleep, feeling sick, or the use of certain medications can also distract drivers.

You can prevent this by getting adequate rest and pulling over if you feel drowsy or ill. Remember, it is illegal for commercial motor vehicle drivers to text while driving, so resist sending messages while on the road. If there is an urgent matter, pull over. Additionally, other activities such as reading a map, engaging with a GPS device, changing radio stations, eating, and drinking can be distracting. Always be alert and stay focused!

Tip #5. Plan your trip ahead of time. 

Trip planning is one of the most important safe driving tips for truck drivers. (We’ll expand more on this in a future blog!) Stay up-to-date on the weather conditions for all of the areas you will be driving through. Plan appropriate driving time in case of traffic or emergency.

There are all different kinds of unexpected events that can occur on the road. To put it simply, trip planning helps you determine where you’re going, when you’re going to arrive, and if there might be any issues along the way. This not only keeps everything in order but can also ease the stress you may feel before beginning a trip. The better you plan your trip out, the safer and easier your journey will be. 

Tip #6. Maintain your vehicle. 

Checking Inside the Truck

Your safety begins with the safety of your vehicle. Always be sure to perform a pre-trip safety inspection. If your truck isn’t up to date with regular maintenance, it may break down on the road. Make sure to keep track of maintenance, such as brake pads and oil changes, and walk around the truck to check all areas before you start driving.

Thoroughly check the truck, trailer, and load. This will help verify that the truck is in working order. Don’t forget to check the tires to see if they are properly inflated and have a decent tread. Open the hood and check the fluid levels. Be sure to go around to the back of the trailer and check that the doors and hinges are working properly. Be sure that the doors are latched and secured. 

Checking Outside the Truck

After you’ve properly checked the outside of the vehicle, get in the cab, start the truck, check the gauges, adjust the mirrors, and make sure that the lights, signals, parking brake, and horns work. If any issues are found during this pre-trip inspection, they must be addressed before you begin your trip.

Before you are ready to get on the road, double-check your paperwork. It is a good idea to perform a thorough pre-trip inspection whether you are traveling to or from a destination. It should only take about 10 to 15 minutes, and skipping it is not worth the risk. 

These are just a few of the actions you can take to ensure your safety and the safety of those around you while on the road. It is not something that can be taken lightly. It prevents injury and even death. As mentioned before, BW Mitchum considers safety our top priority.

We hope you found these safe driving tips for truck drivers informative, and we hope to see you back on the blog soon for more tips and insight on topics involving truck drivers. If you are currently seeking new opportunities in the commercial trucking industry, we are always interested in adding new talent to our team! Visit our opportunities page to learn more about our requirements and apply to one of our open positions. Thank you for reading!

In today’s blog, we will be talking about how to exercise on the road. We all know that exercise is important to our overall health, but your health certainly shouldn’t take a back seat on the road! Sitting for long periods of time has been linked to a variety of health conditions.

It is important to exercise on a regular basis to keep yourself, as a driver, in healthy condition so that you can perform your job to the best of your ability. If you are interested in learning more about how to exercise on the road, you’re in the right place! Let’s get started.

Stay Active and Healthy While on the Road

First, let’s take a look at some of the risks of sitting for too long. When you sit, you use less energy than you would when standing or moving. Sitting for long periods of time, whether at a desk or behind the wheel, can lead to high blood pressure, high blood sugar, unhealthy cholesterol levels, and excess body fat around the waist.

An incredibly severe side effect of sitting for too long is the risk of DVT– Deep Vein Thrombosis. This is a blood clot that forms in the leg after sitting for an extended period of time. This can be deadly if the clot breaks free and lodges in your lung. Research has also found that too much sitting overall can increase your risk of death from cardiovascular disease or cancer.

A joint study from the Centers for Disease Control and Prevention and the National Institute For Occupational Safety and Health found that truck drivers showed increased rates of obesity and conditions such as diabetes. 

These risks are why it is absolutely necessary for truck drivers to exercise while on the road! Ideally, anyone sitting for long periods should get up at least every 30 minutes to stretch. However, we understand that this is not always possible when you are a truck driver on a tight schedule. Luckily, there still are easy ways to stay active and healthy. 

Walking Or Running

Walking or running may be the simplest of exercises, especially if you aren’t looking for an in-depth workout routine. Exercise doesn’t have to be complicated! One of the great things about walking is that you can start off slow and gradually increase your speed and distance. The faster, farther, and more frequently you walk can provide you with more benefits.

Regular brisk walking can help you strengthen your bones and muscles, increase energy levels, strengthen your immune system, improve cardiovascular fitness, and prevent or manage various conditions such as heart disease, high blood pressure, stroke, and diabetes. Consider pulling over for a short break every so often to get up, stretch, and walk around. You can even walk in loops around your truck. 

When walking, the posture or technique you use can also impact how effective the exercise is. For example, your head should be up and looking forward when you walk, with your neck, back, and shoulders relaxed. Swing your arms freely with a slight bend at the elbows, and make sure your stomach muscles are tightened slightly.

Your back should be straight, rather than arched or hunched forward or backward. Also, be sure that you are walking smoothly– Roll your foot from heel to toe when you walk. It helps to have comfortable shoes with proper arch support. It may help you to start with simple goals, such as aiming to take a short, 5 or 10-minute walk. Then, slowly work your way up to 20 and 30-minute walks!

Push-Ups

Although they are often seen as a basic exercise, push-ups help you utilize all of the muscles in your body when performed the correct way. One of the great things about push-ups is that they can be done anywhere—in the cab of your truck or in a parking lot, provided you have a blanket or exercise mat. (It may be worth investing in one if you plan for more intense workouts!)

For the most part, push-ups do not require expensive equipment, which makes them a convenient exercise for truck drivers. Some of the health benefits of push-ups include burning calories, improving flexibility, improving balance and posture, and protecting your shoulders and lower back from injuries. Just like with walking, your posture and form matter.

In order to do push-ups correctly, you should begin in a plank position, face-down, with your body straight. Your palms should be flat on the ground, and your arms should be straight and in line with your shoulders. Keep your feet together, or about 12 inches apart, settling your weight on the balls of your feet.

Make sure your back is straight and lower your body to the ground with a controlled movement, until your elbows are at 90-degree angles. Then, push back up into a plank position. Be sure to look down as you perform push-ups– This helps keep your spine in alignment. Lower slowly and push up quickly for optimal results. 

Squats

Squats are another great and convenient exercise on the road, as they can be done anywhere at any time. This exercise is a great way to strengthen your lower body, emphasizing your glutes, and it is also a great way to exercise your core muscles. Squats are especially beneficial for truck drivers, because after sitting and driving for long periods of time, drivers often experience tingling or swelling in their legs. This is because when you are sitting, blood flow is restricted, which can cause your legs to get stiff. Squats are a great way to stretch and exercise your legs, including your calves and hamstrings. 

As with most exercises, performing squats properly is key so that you avoid injury. The proper way to squat is by standing with your feet shoulder-width apart and parallel to each other. Place your hands on your thighs, look up, and lift your chest. Then, bend your knees slowly at a 90-degree angle, as if you were sitting down, putting all your weight on your heels. Hold this position for up to five seconds, and then stand back up straight until you are back into your starting position. Repeat this exercise five times– Or more if you’re feeling adventurous! Squats are one of the most effective strength-training exercises and can help you improve your flexibility. 

Jump Rope

Jump ropes aren’t just for kids! Perhaps the best part of this exercise is the fact that it is cost effective– You can find a jump rope for pretty cheap at most stores. Plus, you can invest in a more heavy weight, athletic jump rope later if you choose. Jump roping may be an underrated exercise, but it provides great benefits. It improves coordination, is great for cardiovascular health, strengthens your bones, and offers a full-body workout. By jump roping, you can strengthen your calves, glutes, and quads, while also engaging your core, shoulders, and arms. 

While jump-roping may seem pretty straightforward, it is important to have the proper technique. Be sure to start with the rope behind you, right at your heels. Rotate your forearms forward and then your wrists to swing it overhead. Then, bend your knees slightly and jump by springing up from your toes when the rope reaches your shin area.

Stay on the balls of your feet as you jump. Start off slowly and then pick up speed once you get used to the routine. Once you feel like you’ve mastered this workout, you can try switching up your workout routine to incorporate other exercises. For example, you can try 10 minutes of jump roping, 10 minutes of squats, and so on. 

What exercises will you try?

These are just a few of the exercises you can do on the road as a truck driver to keep yourself in the best shape possible. It is incredibly important to take care of yourself and your health while on the road. In addition to exercise, it is important to create healthy eating habits while on the road as well.

We hope you found this article informative, and we hope to see you back on the blog soon for more tips and insight on topics involving truck drivers. If you are currently seeking new opportunities in the commercial trucking industry, we are always interested in adding new talent to our team! Visit our opportunities page to learn more about our requirements and apply to one of our open positions. Thank you for reading!