Move Well

Moving your body regularly is important for all truck drivers.

When you spend a lot of time behind the wheel, there are small actions you can take to keep your body moving.

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Studies show that exercise is essential to keep your body and your mind well. Exercise can:

  • Improve mental health and quality of life.
  • Reduce stress.
  • Improve stamina and strength.
  • Reduce the risk of diabetes, high blood pressure and some cancers.
  • Help manage weight.
  • Aid bone health.
  • Lower the risk of dementia.
  • Lower the risk of heart disease and strokes.
  • Boost your immune system and your body’s ability to stay well.
  • Reduce cravings for unhealthy food.
  • Help maintain your focus and productivity.
  • Improve the quality of your sleep.

Want to know more, call 1800 464 327 or email

Stretch, lift and move regularly.

  • Plan exercises that raise your heart rate and make you breathe deeply.
  • Try to stretch and walk briskly every break.
  • Enough little exercises give your body the benefits of a full workout. Aim for a minimum of 50 minutes of small exercises across your day.

Plan when and where you can be physically active throughout the day.

  • Try to park further away from your destination and walk briskly.
  • Plan to leave your truck at lunch time and take a brisk walk.
  • Plan to load or put things away briskly in multiple small trips, rather than one big haul – this way you can actively move, stretch and lift.
  • Try to break up long periods of sitting as often as possible.

If you currently don’t do much physical activity, start by doing a little and build up gradually.

  • Include stretching, strength and cardio exercise into your daily plan.
  • If you’re not sure how to get started on an exercise routine, see a physio or other health professional, they will be able to help make a program for you.
  • Keep your exercises short and simple. Some examples include:
  • Using your bull bar to stretch.
  • Walking or jogging laps of your truck during each mandatory break (1 lap of a B-double is 55 metres).
  • Squats, lunges, calf raises, tricep dips, planks, push-ups and pull-ups on the coaming rail are good strength exercises.

Want to know more, call 1800 464 327 or email

Work your core when you sit

  • Tighten your stomach as if you are trying to reach your back with your belly button.

Do foot pumps regularly to keep your circulation up while you sit

  • Start with your feet on the floor. Lift your heels up, keep the balls of your feet on the floor. Hold for a few seconds. Put your heels to the floor and lift your toes. Hold. Repeat.

Do ankle circles regularly to keep your circulation up while you sit

  • Lift your feet off the floor. Trace circles with your toes, from the inside out. Do for a few seconds. Switch direction. Repeat.
  • 5–10 squats
  • 5–10 calf raises
  • 5–10 press-ups (or 2×30 second planks)
  • 5–10 tricep dips
  • 5–10 lunges

Go to DAREBEE Workouts (filter for stretches) for full instructions.

  • Walk at a brisk pace whenever you can.
  • Remember any movement is good movement and more is better!
  • Small purposeful exercises add up through the day.


The information provided by Health in Gear (OzHelp Foundation Ltd) is general information only and does not take into consideration your own personal circumstances. Before acting upon any information provided, please consider if the information is suitable to meet your own objectives and seek health advice specific to your needs, if appropriate.

Accordingly, Health in Gear (OzHelp Foundation Limited) and its employees and agents shall have no liability (including without limitation liability by reason of negligence) to any users of the information provided for any loss or damage (consequential or otherwise), cost or expense incurred or arising by reason of any person using or relying on the information and whether caused by reason of any error, negligent act, omission or misrepresentation in the information.