Feeling tired and sluggish as Autumn draws in?

A few simple exercises on the go could mean more energy, better focus and overall wellness. Here are a few health tips for drivers to make the most of your time outdoors:

Staying healthy as a driver begins with moving—yourself, not the vehicle! Driving can be exhausting and the last thing a tired driver wants to do is exercise. But you don't need to put in hours at a gym to improve your health profile. One driver who reversed his occupational decline in health and fitness found that 15 minutes of intense physical activity each day is enough for building muscle and raising metabolism. It also strengthens joints and tendons. Tips to maximize workouts include:

1. Select drills that work multiple muscle groups at a time. Push-ups, for example, work the upper arms, shoulders, upper back and the abs, if done correctly. A plank will train the hips, lower back and also work out the oblique muscles of the abdomen. Lunges strengthen the hips, hamstrings, quadriceps and calves. These are all doable without equipment and within the time it takes to stop for a break.
2. Aim to achieve 75 to 85 percent of your maximum heart rate. Simply subtract your age from 220 to calculate the maximum. You don't have to be a triathlete, simply taking a 10-minute power walk can do the trick.
3. Eat something immediately (or relatively shortly) after working out.

Again, push-ups, sit-ups, crunches, lunges, bridges and squats are all productive exercises requiring no special equipment but there is plenty of exercise equipment that you can easily keep in the cab: jump ropes and resistance bands for example.

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