Posts Tagged ‘health benefits’

Improve Health and Conditioning with Resistance Bands

Posted by deckerAdmin

One of the greatest advantages bands have over other dumbbells or other gym apparatuses is that they fit easily into small spaces, allowing you to continue your workout regimen on the road when you can’t get to a gym.
Resistance bands can be used for a variety of exercises that work most of the major muscle groups in your body.

The resistance bands have been used in physical therapy for many years and are also a great way to improve your health and conditioning.

While free weights are often seen as the best way to get stronger, using cables and resistance bands is a safer alternative that can help prevent injuries or pain. By changing the weight of a cable or band, you can still build muscle mass and reduce body fat percentage.

Tips for Bands and Cables

There are two kinds of resistance bands: tubes and looped bands. Both can be used to do the same exercises. The only thing that will change is the movement of the band itself, which implies an easier or harder exercise. Tube bands should be used for beginners who don’t have any previous experience with using resistance bands. Looped bands are suitable for users who have a higher level of fitness. What works great about those two kinds is that you can stack them on top of each other and they both attach to the cable machine, making it great for low impact exercises as well as high-intensity moves.

You can do the following exercises without any supplements or special equipment – just a little planning ahead. A resistance band only costs about $10, but it’s an investment that will pay off in improved strength and health. Decker Truck Line encourages healthy living and is now providing each professional driver here at Decker a resistance band to use for stretching, resistance training, and conditioning.

Health benefits of Resistance Exercise:

1) Increased immune system response.
2) Greater pain relief and reduced use of medication for chronic low back pain patients.
3) Increased cardiovascular capacity.
4) Stabilize post-surgery healing and reduce the need for reoperation.
5) Improved blood pressure control in prehypertensive and hypertensive.
6) Increased muscle strength and function in older adults.
7) Improve flexibility, range of motion, walking speed, and balance.
8) Reduced risk of falls by improving leg strength in older adults with osteoporosis.

Resistance Training effects on:

1) Muscle Increase- Muscle mass increased by nearly 10% in older women following a 12-week progressive resistance training program did not lead to loss of fat or bone mass.
2) Bone Mineral density- Resistance training increased bone mineral density in older women, an increase that was retained for at least 1 year.
3) Strength- 8-week resistance training increased lower body strength in healthy older men and women with low muscle strength.
4) Fat Loss- Resistance training reduces body fat in young overweight adults compared to aerobic exercise.
5) Metabolic Rate-Resistance training increases metabolic rate on average 24% for up to 3 days after resistance exercise.

Resources:
https://webcms.pima.gov/UserFiles/Servers/Server_6/File/Government/Human%20Resources/Wellness/Resistance-Band-Workout.pdf
https://msuextension.org/wellness/physical-activity/resistance_band.html
https://www.dps.texas.gov/sites/default/files/documents/etr/docs/exercisetubingworkout.pdf

Drivers Fitness on the Road

Posted by deckerAdmin

How are you staying fit on the road? Are you working out on a daily basis?  What kind of exercises are you doing while you are out on the truck?

If you are not living a healthy lifestyle, you are not alone. Some drivers have the worst lifestyles in the world and it is increasing their health risks. Here are some great exercises for you to do while out on the road. 

If you are not living a healthy lifestyle, you are not alone. Truck drivers have some of the worst lifestyles in the world and it is increasing their health risks. Here are some great exercises for you to do while out on the road.
Check out our podcast for nutrition and exercise suggestions.

Push-ups are a great exercise that you can do while you are on your downtime. It is a great workout for your chest, shoulders and arms. It is also an effective way to build up your upper body strength. 

Benefits of pushups:
•They tone your chest and arm muscles. They also help in strengthening them. This is one of the best exercises to build up your upper body strength.
•It helps in building up your upper body strength.
•Pushups also help in toning and improving the size of your chest muscle.

Benefits of squats:
•Squats are a great exercise that can help you have a healthier lifestyle. It is effective in toning your quadriceps and hamstrings. It is also a great exercise for improving your core strength.
•Squats are also great for your cardiovascular health. It is a great exercise that strengthens your leg muscles.
•Squats are also effective in reducing your overall body fat if you do it consistently.

Benefits of lunges:
•Lunges are a great exercise that is also helpful in improving your cardiovascular health. It is effective in strengthening your quadriceps. It works great on your lower body muscles.
•It is also effective in building up your thigh muscles.

Benefits of burpees:
•Burpees are a great exercise for truck drivers that are looking to get rid of their body fat.
•Burpees are a great exercise that helps in improving your cardiovascular health. It is effective in building up your aerobic fitness which helps you have a healthy lifestyle.
•Burpees are helpful in toning and building up your upper body muscle.

•Burpees are a great exercise for truck drivers that are looking to get rid of their body fat.
•Burpees are a great exercise that helps in improving your cardiovascular health. It is effective in building up your aerobic fitness which helps you have a healthy lifestyle.
•Burpees are helpful in toning and building up your upper body muscle.

Benefits of pull-ups:
•Pull ups are a great exercise that can help you have a healthy lifestyle.
•It is effective in toning your back muscles.
•Pull ups are also effective in strengthening your upper body muscles.
•Pull ups are a great exercise that can help you have a healthy lifestyle.

Find something you enjoy doing and do it. Have fun with your fitness journey.

Health Living On The Road

Posted by deckerAdmin
eat to fuel your body not to feed your emotions.
Healthy living on the road is possible for truck drivers.

The best foods to eat for long-distance driving are fruits, vegetables, and whole grains. These foods will provide you with the necessary vitamins, minerals, and nutrients your body needs without adding on unwanted calories.

The best foods to eat for long-distance driving are fruits, vegetables, and whole grains. These foods will provide you with the necessary vitamins, minerals, and nutrients your body needs without adding on unwanted calories.

Instead, eat more foods that are:

Close to their natural state: fresh or frozen fruits and vegetables.

Less processed: whole grains.

Plain rather than flavored: unflavored milk, plain cottage cheese, plain yogurt. Choose low- or nonfat versions when available.

Healthier: olive oil instead of vegetable oil; vegetable oil instead of shortening; low trans-fat vegetable margarine over butter.

Better meat choices: poultry, fish and the leanest cuts of red meat.

More nutritiously prepared: broiled meats and raw, steamed or lightly microwaved vegetables. Avoid deep-frying foods and fatty sauces such as gravy, cheese, Ketchup and Ranch.

Close to their natural state: fresh or frozen fruits and vegetables.

You can access this link for even more helpful resources within our EAP with Unum.com/LifeBalance: https://healthadvocate.personaladvantage.com/portal/content/10047417;subject=10000184

So keep these guidelines in mind when it comes to eating healthy while being a truck driver and don’t let being out on the road stop you from living a healthy life.

Health & Benefits

Posted by deckerAdmin

Episode 3 of our Inside the Triangle Decker Podcast brings Professional driver, Dale Leman, and Health & Benefits Manager, Andrea Kloberdanz, in to share their insights on Covid-19 and how drivers can stay healthy during these times.

Watch it here: anchor.fm/deckertruckline

Dale Leman’s special story about his experience as a Driver during this crazy pandemic will move you! 

HOW TO LISTEN: 

WE WANT TO HEAR FROM YOU!  If you have questions or topics you want answered or discussed on an upcoming podcast, e-mail them to podcast@deckermail.com.  Or, you can create a voice memo on your smart phone and e-mail it to podcast@deckermail.com

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