The Trucker Trainer by Bob Perry

By now, we all should know exercise is good for our heart, and we know exercise is good for our muscles — but what about our bones? That’s right. According to Harvard Health, exercise is good for your bones, too. In fact, exercise essential for strong bones. Just as with your heart and other muscles, bones can be strengthened with exercise. In trucking it’s about strengthening your stabilizer muscles. As drivers, it’s easy to compare your body’s stabilizer muscles to your truck’s stabilizer bars. Let’s look at the comparison. The muscles of the body act to stabilize a joint so a particular movement can be performed at another joint. These muscles usually aren’t directly involved in the movement, but they support it to keep you steady and enable the primary muscles to do their job. For example, if you’re doing a chest press on an exercise ball, the primary muscles at work include the ones in your chest and arms — but the muscles in your abdomen, back and legs work isometrically to stabilize your body. In your truck, stabilizers bars distribute weight evenly and improve the vehicle’s movement and cornering traction. Are you starting to see the comparison? I’ve heard debates on the need to concentrate on strengthening stabilizer muscles … or does free weight training provide the necessary benefits in strengthening the stabilizers muscles? As an illustration: When walking up steps, your body is working by using your legs to move you up with force to the next step. So, if you’re focusing on keeping your shoulders back and your abs tight, logic would say that you’re using your quads and, at the same time, strengthening your stabilizer muscles. By the definition above, your stabilizer muscles are supporting the movement while not necessarily conducting that movement. Another example most drivers can relate to is when you’re preparing to pull your fifth wheel pin, lower your landing gear or pull your hood up. Next time you perform these tasks, think about the movement first. Most drivers do not engage supporting muscle to perform these movements. Because of this, over time, you could be causing small tears. If a muscle is unable to adequately respond to and meet the demands of a task, it can become overloaded and tear under strain. This happens when we perform quick movements and not allowing those muscle time to recruit other supporting muscle to help. Always make sure to take necessary measures to prevent injury. Warm up your muscles first. Known as The Trucker Trainer, Bob Perry has played a critical role in the paradigm shift of regulatory agencies, private and public sector entities, and consumers to understand the driver health challenge. Perry can be reached at [email protected].

In the March 1-14 edition of The Trucker, I shared Part I of a two-part series that features exercises that can easily be done while on the road. In that column, I provided Steps 1-6 of a 10-part exercise routine. The final exercises follow, along with a helpful diagram showing all 10 steps. In Part II, we’ll start with the new exercises (Steps 7-10); to review the first six steps, click here. All you need is your truck and a couple of 1-gallon water jugs, filled with enough liquid to provide the amount of resistance/weight you want. You want enough weight for adequate resistance, but make sure the weight will allow you to perform at least 10 repetitions with each shoulder. Stand straight, keeping your stomach muscles tight. Make sure you don’t lock your knees, and do not stop between exercises. Also, make sure you do a few warm-up stretches first to help reduce the risk of injury. Let’s go! Front shoulder raises Stand straight, keeping your stomach muscles tight, holding one water jug in each hand; do not lock your knees. With your elbows slightly bent, raise both water jugs in front of you, at the same time, until your elbows are shoulder high. Slowly lower the jugs, maintaining resistance on the way down. Repeat 10 times. Triceps push-offs Stand about 3 feet away from your truck with your feet hip-width apart. Place your hands close together, with thumbs touching, on the fender. Slowly lean forward; then slowly push yourself back up straight. Repeat 10 times. Standing rows Holding one water jug in one hand, bend over halfway so your back is parallel with the ground; use your truck tire for support. Slowly pull the water jug up to your side and then slowly lower it. Switch sides. Repeat for a total of 10 lifts per side. Take a lap Without stopping, walk, jog or run around your rig. Depending on your fitness and health levels, repeat this as many as three times. (NOTE: Never overdo it! Life is a marathon, not a sprint.) To review Steps 1-6, click here. Known as The Trucker Trainer, Bob Perry has played a critical role in the paradigm shift of regulatory agencies, private and public sector entities, and consumers to understand the driver health challenge. Perry can be reached at [email protected].

I’ve been getting request for on-the-road-driver workouts. So, in both this column and in the March 15 edition of The Trucker, I’m going to provide just that. All you need is your truck and two 1-gallon water jugs, filled with enough liquid to provide the amount of resistance/weight you want. You want enough weight for adequate resistance, but make sure the weight will allow you to perform at least 10 repetitions with each shoulder. Stand straight, keeping your stomach muscles tight. Make sure you don’t lock your knees, and do not stop between exercises. Also, make sure you do a few warm-up stretches first to help reduce the risk of injury. Let’s go! Stretches Stand with your feet together. Breathe in and slowly raise your arms above your head; hold for a count of four. Exhale for a count of four, lowering your arms to your side. Repeat five times. Next, stand with your feet shoulder-width apart and your knees slightly bent. Bend at the waist and let your arms hang loosely toward the ground. Don’t worry about touching your toes; just let your body gently stretch using its own weight. Breathe slowly and deeply for three breaths, easing into the stretch with each exhalation. Slowly straighten back up. Push-offs Stand about 3 feet away from your truck with your feet hip-width apart. Place your hands, shoulder-width apart, on the fender. Slowly lean forward; then slowly push yourself back up straight. Repeat 10 times. Step-ups Move to the steps of your rig. Step up with one leg and back down; then repeat, leading with the other leg. If you need a little help (for instance, if you’ve got bad knees), use the grab-handle on the side of your cab to help balance yourself and provide added support coming up. Remember to use your legs as much as possible, not your arms. Repeat 10 times. Squats Move to the front of your truck. Position your feet hip-width apart and place your hands on the bumper for balance and support. On a count of three, slowly squat down as if you’re sitting on a chair and then return to a standing position. Repeat 10 times. Bicep curls Stand straight, keeping your stomach muscles tight — and do not lock your knees! Holding a water jug in each hand, use your upper arm muscles to curl both arms, at the same time, to chest high. Squeeze your biceps once you reach the top; then lower the jugs while maintaining resistance on the way down. Repeat 10 times. Shoulder lateral raises With your elbows slightly bent, raise both water jugs from your sides. at the same time, until your elbows are shoulder high. Lower the jugs while maintaining resistance on the way down. Repeat 10 times. Be sure to check out the next edition of The Trucker for Part 2! Known as The Trucker Trainer, Bob Perry has played a critical role in the paradigm shift of regulatory agencies, private and public sector entities, and consumers to understand the driver health challenge. Perry can be reached at [email protected].

We all recognize the growing challenges the transportation industry is facing with the driver shortage. To top it all off, large numbers of drivers are disqualified yearly because they fail the DOT certification exam, and over 50% of drivers in the industry are operating on short-term cards. Managing your personal health can be a very difficult task in itself. Then, when you introduce the ruggedness of the professional truck driver’s lifestyle — extended time on the road, no convenient access to health or medical care, high levels of stress, a lack of healthy food choices, and few or no exercise solutions — it’s amazing we have been able to maintain the number of drivers we have today. If you look at the health issues drivers face, you’ll notice the majority of problems stem from weight gain, which leads to obesity. From there, the health conditions escalate, with problems such as hypertension, high cholesterol, high blood sugar and heart disease thus contributing to the driver shortage. I believe it’s important to better serve truck drivers, men and women alike, where they work and live — on the road. Here are a few ways to stay healthy on the road and reduce your risk of developing a debilitating condition. Lose and maintain weight. Being overweight can cause an increase in blood pressure. If you are overweight, losing just 10 pounds can make a difference. Weight loss can enhance the blood pressure-lowering effects of medications and decrease blood cholesterol, triglyceride and blood sugar levels. Limit alcohol. Excessive alcohol intake can raise blood pressure, contribute to weight gain and make controlling high blood pressure more difficult. If you have high blood pressure, it’s best to avoid alcohol — or, at the very least, do not exceed a daily intake of two drinks if you are a man and one drink if you are a woman. (A drink is defined as 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof liquor). Exercise regularly. Regular physical activity, such as walking at a mild to moderate pace for at least 30 minutes most days per week, may be beneficial for the prevention and treatment of high blood pressure. An increase in physical activity can also help reduce weight and stress. Eat healthy. When selecting healthy foods to help prevent and control high blood pressure, consider the following: Limit sodium: Reduce your sodium intake to 2,400 mg per day. Too much dietary sodium can elevate blood pressure. Quit smoking: Smoking can raise blood pressure in the short term and is a major risk factor for cardiovascular disease. That’s why tobacco users need to work towards quitting. Ask your doctor about medications: Because everyone responds differently, making lifestyle changes may not be enough to control your blood pressure — you may also need medication to help. Known as The Trucker Trainer, Bob Perry has played a critical role in the paradigm shift of regulatory agencies, private and public sector entities, and consumers to understand the driver health challenge. Perry can be reached at [email protected].

Winter is coming — and that means potential delays due to road conditions, detention time and other factors. Plan ahead to make sure you don’t reach for the junk food while you’re sitting and waiting. As I’ve said before, when there’s not a snack or meal choice handy, most people reach for unhealthy snacks or fast food. In addition, keeping your body hydrated can help. Dehydration can cause fatigue, an inability to focus and hunger. Just like your truck’s engine, your body needs fluid. Always have extra water with you. You never know what may happen. Here are a few tips to help you stay happy and hydrated. Try to replace water for high-sugar drinks such as sodas, sports drinks, juices and energy drinks. This doesn’t mean you can’t have these beverages; just control your intake of them. Did you know that each 20-ounce bottle of soda contains more than 16 teaspoons of processed sugar? That’s more than a third of a cup of sugar! If you replace water for just one soda each day, calorically it adds up to 25 pounds in a year! How much water do we need? Many experts tout eight glasses a day, but considering various body sizes, why do we all need the same amount? Here’s an easy way to determine how much water your body needs: Divide your body weight by two; the result is a rough estimate of the number of ounces you need daily. If you sweat profusely, then you may need more. Try dropping a flavored tea bag or some fruit pieces or peel to a bottle of water for a bit of extra zing. In addition, you’ll want to stock the fridge in your rig so you can easily prepare meals if you get stuck or if restaurant choices are limited. Try to include fiber with every meal. This will slow down the rate at which sugar enters your bloodstream, causing less spiking. You’ll feel full longer, and it will reduce your risk for diabetes. Plus, fiber cleans the digestive tract. Here are a few other rules of thumb: Avoid high-fructose corn syrup and partially hydrogenated oils. Avoid saturated fat. Control your sodium intake by avoiding processed, prepackaged, fast food Keep in mind that every little bit of exercise helps. Walk and move with extra effort and purpose, and you can throw in some push-ups, lunges, or squats anytime. It’s not about the calories you burn through exercise — it’s more about the increased blood flow, the muscle stimulation, lowering stress and reducing blood pressure. Speaking of lowering stress, exercise has been scientifically proven to significantly reduce stress and improve depression more than any prescription medicine. Deep breathing helps, too. Inhale slowly for 8 seconds, hold for eight seconds and then exhale through pursed lips for 10 seconds. Most importantly: Listen to your body. Our bodies speak to us. Pay attention, and take care of any issues immediately; ignoring them can lead to more serious problems. Your body is your own personal vehicle that carries you through life, so treat it well. Known as The Trucker Trainer, Bob Perry has played a critical role in the paradigm shift of regulatory agencies, private and public sector entities, and consumers to understand the driver health challenge. Perry can be reached at [email protected].

Does eating late at night really make you gain more weight? I’m asked this question regularly — and yes, it’s true that eating late can lead to weight gain. A key point to remember if you do eat later than normal is that the meal needs to be light, but protein-based. In addition, when combined with caffeine and alcohol, that late meal or snack can cause problems as you attempt to obtain restful sleep at night. The biggest mistake people make when eating late meal is that they generally choose food that’s heavy on carbs. Those carbs convert to sugar overnight. That wreaks havoc on the body’s glucose (sugar) levels which, in turn, results in poor rest. Some people even wake up the next morning with a sugar “hangover.” Then the post-binge guilt sets in, and you think you need to go without eating. Before you know it, you’ve gone over 12 hours without eating — and have usually started loading up with caffeine for energy — and your metabolism has shut down. Here’s a comparison most drivers can relate to: It’s like trying to run your truck without fuel; you have to get out and push it down the road. First of all, you won’t have the strength or energy to push your “truck” because your body’s fuel tank is on empty. Your system will start eating away at the body’s muscle tissue, not the fat. You must properly fuel your system for it to run effectively and support recommended health levels. Running on empty is not good. Your doctor or dietician can tell you what to do to keep your “engine” in tiptop shape, but only you can make the choices each day that lead to good health. Here are a few tips: Eat “colors.” When it comes to fruits and vegetables, the more vivid the color, the more vitamins and minerals. Eating a good variety of fruits and veggies can help control your weight and lower your blood pressure. Eat more fish. Adding fish to your diet at least twice a week will boost your omega-3 fatty acids and help lower your risk of coronary artery disease. Cut the fat. Fried foods, partially hydrogenated oils, and saturated fats should be kept to a minimum. Do your homework. Read the product labels to make sure you’re not overloading on sugar and carbs in order to get the necessary protein. It’s time to learn to listen to your body. Stay tuned for more tips, and thanks for reading. Known as The Trucker Trainer, Bob Perry has played a critical role in the paradigm shift of regulatory agencies, private and public sector entities, and consumers to understand the driver health challenge. Perry can be reached at [email protected].

For the many of you who participated in our 22×22 fitness challenge last year I’m pleased to announce we are holding a second annual “I Take The Pledge” 22×22 push-up challenge to raise awareness of the prevalence of suicide among our nation’s military veterans. Many of these veterans are professional drivers. There are currently 18.2 million military veterans in the United States, and one in 10 of them are professional truck drivers or bus. Military veterans have skills that directly relate to what it takes to become a successful driver — discipline, a sense of responsibility and a commitment to safety. As we honor the men and women who have served our country, we also recognize that military service often comes with incredible mental health stressors. We hope this challenge will encourage veterans in need to reach out to a friend or a professional organization for support. And because we know many veterans are also professional drivers, we want to show our appreciation not only for their military service, but also for their vital role in the supply chain. In an effort to raise awareness of those mental health challenges, we are making a commitment to raise awareness of — and hopefully prevent — veteran suicide by kicking off a push-up challenge in November. Here’s what you need to do to help: Do 22 push-ups each day for 22 days. Have a friend shoot a video of you doing 22 push-ups on one of those days. Share that video by uploading it to TheTrucker.com. Help spread awareness by posting the video to your social media with the hashtags #veteransuicideawareness and #fittopass. Driver who post a video on The Trucker website will be added to our Wall of Honor. We’ve all experienced very unusual times in the past year and a half, but for professional drivers it’s been especially difficult. But you have prevailed, and we thank you for your dedication and hard work. If you or a friend need professional support call Espyr’s Talk Now service is available 24/7; call 888-570-3479. Known as The Trucker Trainer, Bob Perry has played a critical role in the paradigm shift of regulatory agencies, private and public sector entities, and consumers to understand the driver health challenge. Perry can be reached at [email protected].

Let’s face it: Being a professional truck or bus driver is not always the healthiest job. The combination of too much sitting, too little exercise and an unhealthy diet can lead to high blood pressure, high cholesterol, obesity, type 2 diabetes, heart conditions and more. That can make passing the DOT re-certification exam daunting. How to get into shape and learning how to eat healthy on the road so a driver is fit to pass the Department of Transportation’s (DOT) physical requirements is a challenge. Unfortunately, driver health is not always a top priority. In addition, with driver turnover soaring as high as 90% per year, commercial drivers must do whatever they can to protect their livelihoods. As a driver, you need to make sure you are fit to pass. You may be one of the best CDL drivers, with great driving skills and a perfect record, but lack the knowledge or support, health-wise, to maintain your DOT qualification. Don’t be afraid to reach out for support. There are resources that can help you; ask your carrier for help. Remember, after all, a carrier would rather “keep the drivers they know today before hiring the unknown drivers of tomorrow.” There are year-round coaching programs designed to improve the health of professional drivers. Look for one that provides help during the 90 days leading up to your DOT re-cert exam. This will help you kick into high gear, placing you in the best position to pass Also, look for resources that have your best interest in mind. Look for licensed, professional coaches that can create customized behavioral plans to keep you on the road. Licensed coaches are trained in the behavioral change and motivation techniques necessary to help you overcome the barriers and challenges to developing sound health habits — and pass the DOT re-certification exam. Here’s one last tip: Make sure the education you are receiving is extended to your family too. Feel free to reach out to me, Bob Perry, if you need some direction and support. Known as The Trucker Trainer, Bob Perry has played a critical role in the paradigm shift of regulatory agencies, private and public sector entities, and consumers to understand the driver health challenge. Perry can be reached at [email protected].

I believe more work needs to be done to make the occupation of professional driver healthier as well as safer. We need more support from motor carriers to provide education to drive awareness as well as accessibility to health screenings. Doing this will produce healthier outcomes for drivers. Because of an unhealthy lifestyle and lack of good nutritional options while traveling, truck drivers are categorically one of the unhealthiest populations in our country. Several challenges are faced by this population. It’s been noted in Global Insight that the average life expectancy of drivers is 61 years. Statistics from the National Institute of Health show that more than 50% of truck drivers are obese, compared to the national obesity rate of 26.7%. Compared to the general population, the prevalence of diabetes among truck drivers is 50% higher, and 87% of drivers have hypertension or pre-hypertension, compared to the national average of 58.3%, according to the Journal of Occupational Medicine. Among the general adult population, 21% and 49% exercise regularly. Now, let’s look at the truck-driving population, where 54% smoke cigarettes and only 8% exercise. With the proper lifestyle choices, these drivers can reduce their risk of disease, and also increase their life expectancy and improve their quality of life. These issues place additional stress on the drivers’ families as well. What happens when the driver loses his or her ability drive, either because of failing health or a failed re-cert exam? Their livelihoods are in great danger with that loss of income. We as an industry lose too. Why? Drivers are forced to find new occupations, leaving the trucking industry altogether. More times than not, these are skilled drivers — but they’re not so skilled at managing their health while living on the road. This is where I believe carriers need to do more to make driving a safer, healthier job. If we want healthier, safer drivers and lower turnover, we must change the industry culture — and that starts at the top. Most carriers think of nothing on spending thousands of dollars on truck technology to warn drivers of a potential engine breakdown on the road. It’s about time to allocate some of those dollars in driver health technology. Known as The Trucker Trainer, Bob Perry has played a critical role in the paradigm shift of regulatory agencies, private and public sector entities, and consumers to understand the driver health challenge. Perry can be reached at [email protected].

Being a professional truck driver can be a dangerous and unhealthy occupation in the U.S. According to the Bureau of Labor Statistics, the trucking industry accounts for nearly 15% of the nation’s work-related deaths due to accidents alone. In addition, because of the physical demands placed upon them, truck drivers also report more on-the-job injuries, such as sprains and back and neck trouble, than workers in any other category, according to the Occupational Safety and Health Administration, or OSHA. Added to the obvious physical danger that operating such a large piece of machinery poses are the many corresponding health problems inherent to the job. Driving is often a sedentary occupation, requiring truckers to spend several hours a day in the cab and leaving limited hours to devote to their families or personal lives. In addition, the job is a highly stressful one. Most drivers are on the road, pushing to meet very tight delivery schedules, for up to three or four weeks at a time — sometimes more. Science says sitting is the “new smoking” Why is sitting so bad? Here’s what happens when you spend too much time sitting: Blood flow slows down. This can more easily allow fatty acids to build up in the blood vessels, leading to heart disease. Regularly sitting for extended periods of time may lead to insulin resistance, which can cause Type 2 diabetes and obesity — two major risk factors for heart disease. The risk of blood clots increases. A 2018 study found 82% of people who suffer from blood clots sat for a significantly greater amount of time than the remaining 18%. Blood clots can lead to heart attacks and strokes. The body’s ability to process fats is slowed. When you sit, your body’s production of lipoprotein lipase (an enzyme essential for breaking down fat) drops by about 90%. When your body can’t break down fat, the fat is stored instead, leading to weight gain — which can contribute to hypertension, heart disease and premature death. More work needs to be done to make truck driving careers healthier as well as safer. I believe we need more support from motor carriers to provide drivers with education. Driving awareness + accessibility to health screenings = results for drivers. Look for Part 2 of this series next month. Known as The Trucker Trainer, Bob Perry has played a critical role in the paradigm shift of regulatory agencies, private and public sector entities, and consumers to understand the driver health challenge. Perry can be reached at [email protected].

I’m taking an unofficial poll: Have the shutdowns and restrictions of the COVID-19 pandemic affected your weight? In my coaching calls each week, I discuss weight gains (and reasons for those gains) with drivers. Stress is a consistent contributing factor that comes up — and the added precautions that truck drivers have had to endure over the past year have definitely added to their stress levels. Combine this with added difficulty finding healthy food options. Actually, finding any food options at all was difficult, with many restaurants closing their doors or being inaccessible to drivers. Were you one of the many who experienced weight gain during the pandemic? I’ve read a number of reports indicating that weight gain has been a health concern across all professions during the pandemic, not just truck drivers. Many companies resorted to having employees work from home in order to stay compliant with safety protocols recommended by the Centers for Disease Control and Prevention (CDC). This shift to working from home offered easy access to workers’ home pantries — which equaled greater temptation to snack all day. In recent columns, I’ve been writing a lot about general health for drivers, primarily because the DOT Medical Exam re-certification wavier has been lifted. Of course, a healthy weight is always important. My number of calls is increasing weekly because drivers are faced with upcoming deadline to get their re-certification, and solid results happen over time, not overnight. Wanting to lose weight brings with it the temptation to look for fast results, and that almost always means cutting calories. Of course, cutting junk calories is a good idea, but drastically cutting all calories is not a good long-term solution: Crash dieting generally leads to “yo-yo” dieting syndrome. One of the dangers of crash (ultra-low-calorie) dieting is the unavoidable metabolic slowdown. This slowdown can start within just a few days of cutting calories. You’ll think, “This diet isn’t working!” so you’ll look for a new, more effective diet — and yo-yo syndrome begins. As I mentioned earlier, cutting junk calories is a good idea, and that’s where I suggest drivers start when changing their diet. Make a list for just one week of everything you eat and drink; then look at the caloric intake and decide what “junk” calories you can eliminate. Create your diet plan and stick with it, but give yourself and your body time to adjust to the new caloric intake. Remember, healthy weight loss is done over time, not overnight.