Five exercises you can do in your business van

Workplace and wellbeing

22 September 2017

Although you're getting out on the open road, when you're a van driver you spend just as much time sitting down as office workers do.

Too much sitting has lots of negative health effects, and has been linked to weight gain and type 2 diabetes.

The solution is to move more and sit less, so next time you're waiting between jobs and parked up safely, why not give these quick exercises a go?

Use your tools

As well as 150 minutes of cardio each week, the NHS recommends adults also do some strength training at least two days per week. One idea could be to get your toolbox out of the back of the van and try squatting while holding it (squeeze your tummy muscles as you rise) and doing some bicep curls (keep your upper arm straight by your side, lifting from the elbow). Remember to make sure the toolbox is secured and locked first and never attempt to lift anything too heavy or you could risk injury.

Use your van

When parked in a safe location, open the back door of your van and sit at the edge, with your feet on the ground and your hands on the floor of your van. Scoot forward until your bottom is suspended between your feet and hands. Lower yourself up and down for some tricep dips. Next, try some wall sits to strengthen your upper thigh muscles. Start by leaning against your van and then lower yourself into a sitting position, so your legs make a right-angled shape. Hold the position for at least 20 seconds (and up to one minute), stand for 30 seconds, then do it again.

Try some HIIT (high intensity interval training)

Driving for long periods of time can be tiring, but instead of pulling into the service station for a quick coffee, why not get a burst of energy from some high intensity interval training? Interval training involves short bursts of work with a quick recovery time. HIIT sessions have lots of great benefits for your heart's health, and can also increase the amount of calories you burn. Smartphone apps like 12 Minute Athlete, Seven and Nike+ Training Club come preloaded with exercises you can do when taking a break from a long drive.

Crunch your abs...

Crunches are easy to do on the go. For your abs, pull your belly button in towards your spine, like you're trying to squeeze into a tight pair of trousers. Hold for 30 seconds, release and repeat ten to twenty times.

...and your glutes

Glute crunches are even easier. Just clench your bottom. Hold for 30 seconds, release and repeat. Try to do ten to twenty reps of these each day.

What are your top tips for keeping moving when you’re stuck behind the wheel? Share them in the comments below! And remember to consult a doctor or personal trainer before starting any serious exercise regimen.