Obesity in Drivers: How to Measure Bad Fat and Start Losing It
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The Link Between Long Hours of Driving and Weight Gain
The long hours spent driving can really help cause weight gain in truck drivers. When they sit for so long with not much movement their metabolism slows down. And a slow metabolism + lack of movement is not a recipe for fitness. Drivers also face tight deadlines and heavy traffic, which makes it hard for them to find time to exercise.
Adding to this, there are often not many healthy food choices at truck stops. Most places sell fast food or snacks that are high in calories, bad fats, and sugars. This can lead drivers to eat more calories than they use. Over time, this may cause them to gain weight. Long haul truck drivers often have a microwave in their truck, which can be great... but many microwave meals are not healthy eating options.
As a result, many people that take the DOT physical or that drive trucks as a profession struggle with obesity. So what is obesity, how is it measured, what does it do to our bodies, and how can we avoid it?
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What Exactly IS Obesity?
Obesity is a medical condition where someone has an unhealthy amount of fat. Fat is not bad; everyone has it and it is necessary to have and eat. But too much can reduce physical performance and well being, as well as cause future medical complications Everyone has characterized by an excessive accumulation of body fat that presents a risk to health.
Obesity is almost universally measured using the Body Mass Index (BMI), which is calculated by dividing a person's weight in kilograms by the square of their height in meters. According to the World Health Organization, a body mass index (BMI) over 25 is considered overweight, and over 30 is obese.
Is Body Mass Index (BMI) the Best Measurement Tool?
No. In fact, many consider BMI to be an outdated tool. It does not take into consideration ones muscle mass, fat distribution across the body, age, gender, ethnicity, or level of average daily activity. In other words, it is too simplistic to be the standard by which ones health is measured.
Some medical specialists go as far as claiming it is a “flawed, crude, archaic and overrated proxy for health.” For example, many professional football players would be considered morbidly obese by BMI standards, even though their endurance, coordination, and strength are off the charts.
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What are Other Ways to Measure Health?
Waist Circumference: While busting out the tape measure might sound old fashioned, this method has actually grown in popularity. While not nearly as thorough as the other methods, it gets to the bottom line: your belly. Studies have shown that waist size is an accurate predictor of cardiovascular disease and metabolic disorders. It's two measurements reduce the room for error, and adjusts for men and women.
Relative Fat Mass: This measurement discovers how much of your weight is specifically fat, rather than bone, organ and muscle. This is still a simple, but improved, formula to measure obesity (you can measure yourself at home with this chart). It takes height, fat distribution, age, and gender into account when determining what is an unhealthy amount of fat in an individual.
DXA Bone Density Scan: One of the most sophisticated tests is a radioactive scan that measures exactly what percentage of your body is muscle, fat, and bone. It is often used with high performance athletes to determine how they should adjust their exercise goals. If standard weight gain explanations feel unsatisfactory, these tests might provide the clarity you need. To learn more about the specific measurements, go here.
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Why Obesity (Excess Fat) is Bad
This may seem obvious, but bear with me...
The U.S.A. first identified its obesity epidemic nearly 50 years ago (1976). In fact, there are not two obesity epidemics: one in adults and one for children!But when you are surrounded by an epidemic for decades on end, it can stop feeling like an epidemic. You start to think: "So what if everyone is a little heavier... we're all doing alright!".
Simple put; the prevalence of obesity can make it feel like putting a few extra pounds on isn't a big deal.
And I want to be clear, a few extra pounds is not a big deal! But that isn't what obesity is; obesity is A LOT of extra, unnecessary pounds that are causing health risks galore.
You see, not all fat is equal; some fat is essential for your health while other fat knocks years off your life. Because subcutaneous fat hides abs, everyone thinks that is the bad kind… but the truth is much worse. Visceral fat is the bad kind that sits underneath your muscles, surrounds your organs, and piles up over time if one does not eat healthy and exercise. It is called "active fat" because it actually impacts how your body, blood, muscles, and organs work every minute of every day.
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Here are some of the health conditions caused by excess fat:
Heart Disease: This is the famed #1 killer in America. The more fat you have, the more your body releases an enzyme called troponin, which causes heart failure. It also increases the number of free fatty acids in your liver... which in turn increases bad cholesterol... which in turn clogs the arteries in your heart. Heart disease, which can be caused by high blood pressure and high cholesterol, puts drivers at risk for heart attacks and strokes.
Type 2 Diabetes: There are several kinds of diabetes; this kind occurs in the obese. The excessive sugar levels in your blood shut down your pancreas, preventing your body from producing insulin. Uncontrolled diabetes can damage your liver, eyes, and heart, permanently causing vision issues, nerve problems, and slow healing, which can affect a driver's quickness and choices while driving.
Osteoarthritis: This is a type of arthritis, and for the overweight they feel it most in their knees and ankles. As the fat piles up, your joints can take on an additional 30-60 points they were never intended to. This in turn causes your cartilage to wear away, eventually leading to direct bone-to-bone contact. This can become so painful that individuals suffering from this condition become effectively invalid.
Obstructive Sleep Apnea: Sleep apnea causes breathing pauses while sleeping, and obstructive sleep apnea is when there is excessive fat blocking nasal and oral passageways. The initial symptoms are fatigue and headaches, but beneath the surface your blood is not getting enough oxygen. Which sounds bad... and it is. All the above diseases, as well as devastating conditions like dementia, are connected to sleep apnea. his can result in daytime sleepiness, making drivers more tired and increasing the risk of accidents.
Notice, I didn't say "correlated" or "connected"... straight up CAUSED. That mans excess fat kills us, plain and simple. It's no wonder obesity is considered an "epidemic".
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General Nutrition Tips for All Types of Drivers
This is not a blog post on nutrition, so I'm going to keep this straightforward and to the point:
There is a TON of debate as to whether "all calories are equal". Some firmly believe that the quality of your food is important, others believe calorie deficit is all you need for fat loss. But what everyone agrees is this; food can be medicine or poison. And when it comes to weight loss, what you eat is waaaaaay more important than how you exercise.
Sounds simple, but as I am sure you have realized by reflecting for a second on your own fitness history, actually eating healthy and less is VERY hard when there is near infinite delicious food you can order with a click of a button.
It is almost impossible to overeat raw fruits and vegetables. Have at it.
Everyone needs a certain amount of protein to prevent muscle loss. It also takes more energy for your body to process, resulting in more fat loss. Here is a protein calculator to give you a rough estimate of how much protein you need in a day, but in general men need around 80 grams and women 60 grams.
Drinks have the hidden calories that pile up quick. Coffee, unsweetened tea, and water are always calorie free. If you pound back energy drinks, choose an alternative energy drink that has zero sugar.
How you each and when you eat is different for each person. Some people like 6 small meals...others 2 large ones with fasting in the morning...and many people fall somewhere in between. Some people calorie count while others just stick to rigid rules. Finding what works for you is a trial and error process
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Exercises Any Driver Can Do to Avoid Obesity
When you are sitting in a car all day, trying to drive safely, there isn't too much you can do to promote your physical health. It's not like you can get a "standing desk" like office workers. That leaves you with two options: 1) discipline yourself to always exercise before or after work, and 2) commit to small exercises throughout the day.
If you choose #1, then you can exercise when you want and however you want. You can run, swim, lift, circuit train... anything! But you also face the same problem every other person has when getting in shape: FINDING TIME. Life gets busy quick, and it is easy to fall off from regular exercise.
But anyone that comes into our clinic to take a DOT test means they are working a job that provides unique exercise opportunities... if you know how to look for them. And don't worry, none of these exercises will require any weights or fancy equipment... all body weight!
If Your Route Takes Frequent Stops
If you are some sort of delivery driver for UPS, Amazon, or a local business, then your goal is to make the most of your walk from your truck, to the house, and back to the truck. Try combining some or all of these with every delivery.
Sprint from your truck to the house
Do standing long jump up to a house steps
lung your way back to the truck
Do some squats before getting back in the car
Do an elevated pushup before you pick up a package.
NOTE: these are ideas, not clinically tested or proven methods. And if you are on a tight delivery schedule, they will probably set you back some time. But if you can find a way to do it... and given that the average amazon driver delivers between 170-350 packages, you could easily get 100 25 yard sprints, 100 squats, and 100 pushups in a single day... not bad at all!
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Exercises for Long Haul Truck Drivers
If you are a truck driver driving long distances, a squat there or a sprint here isn't going to do anything for your fat loss or long term health. Instead, you need to make the most out of any opportunity you have at a rest stop or at a hotel for the night.
Thankfully, it is VERY easy to get your heart rate up in just 10 minutes! Here are some easy exercises you can do during breaks:
Stretches: Before any rapid and sudden movement, stretch your arms, legs, and back. This helps with flexibility and reduces stiffness.
Sprint: Run across the parking lot
Jumping Jacks: Do a set of 10 jumping jacks
Abs: Do 10 -20 crunches
Squats or Lunges: do 10 squats
Pushups: Do 10 pushup
Rest: 30 seconds
Repeat: Until you have to hit the road again.
Do this 2-3 times a day, at each rest stop, and you will certainly begin to lose fat. And remember: you are about to drive again for 2 hours... you'll have plenty of time to rest!
If you are just beginning your weight loss and physical health journey, then start slower. Take a quick, brisk walk around the rest area for 15-20 minutes, or try some of the minor exercises here.
While you're in the cab, take any chance to move. You can do simple exercises like calf raises, glute squeezes, and shoulder shrugs while driving. Remember, being consistent is important. Every little bit of activity helps improve your health and well-being.
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Are There any Good Apps Track Fitness and Nutrition?
Utilizing apps and gadgets can takeover the most tedious aspect of nutrition and fitness: tracking. Here is a review of the best workout apps, and here is one with on the best nutrition apps. With features like step counters, calorie calculators, and meal tracking options, these apps and gadgets ensure drivers stay on top of their health goals even during long hours behind the wheel.
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Conclusion
Maintaining a healthy weight while driving a truck might feel hard, but not only it is possible with the right plan and commitment, but its necessary to avoid serious health risks (and costs). Truck drivers can make small changes to their daily life and food choices to control their weight in a good way. They can pack healthy meals and snacks. Simple exercises at rest stops can also help. Getting healthy is important while dealing with the demands of truck driving. By forming good habits, truck drivers can feel better and have a long, successful career on the road.
