Being a rideshare driver isn’t exactly the healthiest job in the world.
You sit on your bum for 8+ hours a day while munching on what is most likely a very unhealthy snack.
When finally catch a break, you likely proceed to the nearest fast food restaurant to consume about 1000 calories that you have zero chance of burning while driving around all day.
When you are off, you’re way too tired to even think about a gym.
It’s easy to see why many Uber and Lyft drivers gain a few pound after they’ve started driving.
We want you drivers to stay healthy and fit while on the road, which is why we’ve put together a quick guide to staying healthy as a rideshare driver.
This is the big one.
To be a healthy rideshare driver, you absolutely must eat well.
That starts as soon as you wake up in the morning with breakfast.
Yes, breakfast, that wonderful meal that you’re probably skipping in favor of a latte is important.
Eating breakfast has been proven to lower your risk of type 2 diabetes, improve your heart health, and lower your cholesterol levels according to WebMD.
What’s even more surprising is that people that eat breakfast tend to lose more weight.
Well, that’s up for the debate, but many believe that people that eat breakfast are more satiated throughout the day and thus crave unhealthy snacks less.
Bring Your Lunch
You can’t eat fast food everyday and expect to be any kind of healthy. It’s just not going to happen.
That’s why you need to learn to bring your lunch (or late night snack) with you when you’re driving. This doesn’t mean you need to start eating kale salads right away, but simply packing a turkey sandwich on wheat (yes wheat!) bread with an apple and a yogurt will do wonders.
Bring Healthy Snacks
If you’re a driver that is clocking in more than 7+ hour at a time, then just having lunch may not be enough. In that case, don’t reach for a bag of chips from your nearest gas station, instead look for a healthy snack you can bring from home.
Check out this list of healthy snacks from NutritionRealm.
Any one of these snacks would be a significant improvement over the processed food that you can get from your local convenience store, so when you’re packing your lunch throw in one of these.
Track Your Calories
Just like with your driving stats, you can’t improve what you don’t measure. That’s why we suggest using a calorie counting app to help you understand how much you’re eating every day.
You can easily use any of the following apps:
You knew this one was coming. Eating healthy is great, but making sure you exercise is absolutely paramount.
The great thing about being a rideshare driver is that you have your own little space (your car) along with a big public space (the world) that can act as your personal gym, if you know how.
Let’s look at a few great excerciese that you can do in your car with the help of a tennis ball… Just one tennis ball.
Chest and Shoulders
Place the tennis ball in the palm of your hands and interlace your fingers over the top of the ball. Raise your elbows up to your side, almost like you’re praying, and press the tennis ball between your palms for 5 seconds and then let go.
Did you feel your chest flex?
Then you did this correctly.
Do 3 sets of 20 of these for a complete set.
This one is simple and could be used with a stress ball as well. Simply firmly grab your tennis ball and squeeze as tight as you can for three seconds, then relax. Do 3 sets of 20 here as well.
Let’s mix in some legs! This one is easy, you simply place the tennis ball between your legs and squeeze for a three count and then relax. 3 sets of 20 for this exercise as well.
Let’s continue legs by working the calves. Place the tennis ball under one of your toes and do a complete heel raise with a nice squeeze at the top. Do one leg at a time for 3 complete sets (both legs is one set) of 30 reps.
Finally, let’s work the core!
You can drop the tennis ball for this one and simply sit up straight in your car seat and slowly start to draw your belly to your spine. Focus on using your abs to complete 100% of the motion and squeeze your abs tight at the top of the lift. I recommend completing 4 sets of 25.
These exercises won’t have you ripping your shirt off, but they’ll get the blood flowing, heart rate up, and have your muscles working!
Stretch it out
One of the most important yet undrrated things you can do to manage your health as a rideshare driver is to stretch.
Because stretching helps you prevent muscle pains and back aches that will keep you out of the drivers seat. Check out the stretches below.
Neck rolls are a great way to warm up. Simply sit up straight and drop your head to your chin. Roll your neck slowly to the right, taking your right ear to your right shoulder, your head back, and then your left ear to your left shoulder. Repeat for 10 – 15 seconds.
Again, sit up straight with great posture. Once you’re settled bring your shoulders back while trying to touch your shoulder blades and roll your shoulders around to the front of your body. Repeat this for 10 – 15 seconds.
Sit comfortably and give yourself a bit of extra leg room. Bring your ankle and foot all the way up and try to touch your toe to your shin.
Do this slowly for a count of 15 for each leg.
Seated Forward Bend
You can either do this completely in your car or with your legs hanging out your driver’s side door.
However you position yourself, start by raising your arms over your head and giving them a good stretch to the sky. Then bring them down under your legs as you exhale.
Drop your head between your legs and let your shoulders fall. Breath deeply and let that stretch sit for 10 seconds. Repeat for 3 – 4 reps.
Lastly, let’s loosen up those hips
To do a seated hip stretch you may need to let your legs hang from your open door again.
Simply sit up straight, and fold your left knee over your right. Reach high into the air to get a good stretch and then let your arms fall down slowly below your legs and fold over.
Your arms should be near the floor. Hold this for 5 to 10 seconds and repeat for 3 to 4 reps while alternating legs.
Don’t forget your mental health!
Being health conscious isn’t just about your physical health, but also your mental health, and being a rideshare driver isn’t always great for your that.
That’s why you need be sure to take care of yourself. See your family and friends, enjoy life, and don’t take the job so seriously!
Remember that one bad rating isn’t the end of the world and life is bigger than your little rideshare gig!
So that’s our advice on staying healthy as a rideshare driver and now we want to hear from you guys! What do you do to stay fit out on the road? Let’s talk in the comments below!