Have you ever used #carmageddon as an excuse to skip out on gym time? We feel you—not everyone has the time, energy, and willpower to exercise after slogging through rush-hour traffic. If only stop-and-go driving could be considered a workout, right?
Well, it’s actually possible to burn calories and strengthen your body by doing simple exercises in the car. "Any physical activity has a corresponding number of calories burned," confirms Ma. Crisanta Prieto, PTRP, varsity physiotherapist at the UP Diliman Sports Physical Therapy Clinic. "In addition to that, doing simple exercises in the car improves focus and attention, increases blood flow, decreases the feeling of stiffness, and relieves tension and pressure on the body structures."
Prieto has designed this in-car workout that focuses on upper-body strengthening. As a supplement to your regular exercise regimen, it will also help you observe the Philippine National Guidelines on Physical Activity, which prescribes at least 30 minutes of daily physical activity for adults aged 21 and older. "To maximize strength gains, exercises for the same muscle groups should be performed at least three times a week for a minimum of six weeks," Prieto says.
If you're the one driving, these exercises should be done only when the car is at a complete standstill, with the parking brake engaged—preferably at a stoplight with a timer, or when you have a companion to alert you that traffic is starting to move forward. To avoid overexertion, use dumbbells that are lighter than your usual weights.
Directions: Do a light warmup before you drive, or perform a full set of these in-car stretches. For each exercise, do 10 reps per set and three sets in total, observing proper form at all times. You may decrease the number of reps and increase the number of sets if there is limited standstill time in traffic.
1) Chin tucks
Targets the neck muscles
Sit tall with your head and neck in a neutral position. Inhale slowly while pulling your chin backward and slightly upward to elongate your neck. Hold for three to five seconds, then release while exhaling.
Targets the shoulder and upper-back muscles
Keeping your neck and back straight, inhale slowly while contracting your traps to bring your shoulders up toward your ears. Hold for three to five seconds, then release while exhaling.
Targets the upper arms
Perform your standard seated bicep curls using dumbbells. Make sure you target your biceps fully by not swinging your arms up and by keeping your core activated.
Targets the lats
Plant both hands on your seat on either side of your thighs. Inhale slowly while pushing your body up from your seat (no need to lift your feet off the floor). Hold for three seconds, then release while exhaling.
Targets the back muscles
Perform your standard seated dumbbell rows. Use slow, controlled movements, and make sure not to round your back.
6) Bench press
Targets the pecs
Recline your seat by 30-45 degrees and perform your standard dumbbell bench press. You may support your back with a cushion if your car seat doesn’t have sufficient bolstering. Use slow, controlled movements, and keep your feet planted on the floor.
Targets the lower back
Sit tall with your core engaged and your spine following its natural curve. Slowly tilt your pelvis backward, tucking your tailbone in to round your back (posterior tilt). Hold for three to five seconds, then slowly tilt your pelvis forward to do a mild backbend (anterior tilt). Hold for three to five seconds, then return to the neutral position. That’s one rep. Do the tilting movements as fluidly as possible.
Targets the mid-back
Sit in a neutral position and put a cushion in between your thighs, squeezing your knees together to hold it in place. Put both hands behind your head and interlock your fingers. Inhale slowly while bending over backward. You should feel a stretch in your mid-back, not in your lumbar spine. Hold for three to five seconds, then release while exhaling.
If, while driving or while doing any of these stretches, you experience shooting pain, numbness, weakness, an impinged sensation, aches and soreness lasting more than two days, or discoloration on distal extremities, stop the activity and consult a specialist as soon as possible.