The annual rush to the gym has begun, with people looking to recover from their festive overindulgence, but for van drivers, who spend long hours sat behind the wheel, finding time to keep fit can be a struggle.
While the average van driver aims to work out twice a week and one in 10 states they maintain a healthy diet, life on the road has challenges. Not only can it lead to less than ideal nutrition and grabbing snacks on the go, but hours of sitting can slow the metabolism – which affects the ability to regulate blood sugar and blood pressure, and metabolise fat – and may over time, contribute to weaker muscles and bones.
To help van drivers and tradesmen and women find time in their schedule to kick-start their 2019 in healthy fashion, Volkswagen Commercial Vehicles in the UK has created a unique exercise regime that can be completed anywhere.
Health experts advise doing at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and strength exercises on two or more days a week that work all the major muscles***
Ensure cable is long enough to loop over your head with some slack. Use this as a cardio warm-up with 30 seconds skipping followed by 30 seconds rest and repeat 10 times.
Toolbox Squat & Raise (10-20 reps)
Hold the toolbox out in front of you and squat from the knees ensuring you keep your arms out in front of you, back straight and feet flat. Stand back up and raise the toolbox above your head before repeating.
Pipe Clean & Press (10-20 reps)
Start with the pipe on the floor and bend down keeping your back straight. Lift the pipe to chest height and get comfortable with the weight before pressing it overhead with straight arms.
Bumper Dips (10-20 reps)
With the rear doors open place your hands on the bumper and stretch your legs out in front of you. Lower yourself down until your elbows reach 90 degrees or you touch the floor.
Seated Wrench Curls (10-20 reps)
Open the side door and sit on the edge. Take a wrench and lift from your waist to your shoulder keeping your body still. Repeat for a wrench in each hand.
Panel Push-Ups (10-20 reps)
Place your hands on the bumper facing the van in a regular press-up position with your legs straight out behind you. Lower yourself towards the bumper before lifting yourself back up.
***Exercise is not without its risks, and this or any other exercise programme may result in injury. To reduce the risk of injury, before beginning this or any exercise programme, please consult a healthcare provider for appropriate exercise prescription and safety precautions. As with any exercise programme, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.