Truck Driver Health: February Heart Health Awareness Month

Lifestyle

This month is Heart Health Awareness Month, and we want every driver out there to be healthy. And to help with that, here are some strategies to consider to improve your truck driver’s health for life!

The human heart is a powerful thing. It’s a vital organ we cannot see but can feel. And unlike other organs in the body, our heart is one of our body’s most central parts. It is the mecca center for our emotional well-being and is often associated with social, mental, and emotional “heartache” or “happy heart” experiences in life. Our heart is central to all we do, feel, and experience. What you eat, how you behave, what you drink, how well you sleep, genetics (but let’s not just go and blame them), and how much you move all play into heart health. There are a wide variety of truck driver health issues and heart disease is one of them.

Today we will discuss the signs of heart issues and preventive measures you can start taking today to take back your health.

But our heart is more than that; our heart is a vital organ responsible for keeping us alive. It pumps oxygen and nutrient-rich blood throughout your body to sustain life. An organ no more significant than our fist beats (expands and contracts) 100,000 times per day, pumping five or six quarts of blood each minute, or about 2,000 gallons per day. THAT’S CRAZY!

Did you know about 2,200 Americans die each day from cardiovascular diseases? That’s about one every 40 seconds. And when not taken care of properly, we are putting our bodies at risk for a slew of complications.

When it comes to truck driver health issues, drivers are especially at risk for heart disease. In a study posted by the CDC, 26% of truck drivers said they had hypertension versus the 24% totaling the rest of the US working population. It is not uncommon to read about a story of a truck driver who went to bed in his truck and didn’t wake up the following day and climb out. Heart attacks are often the primary cause of this all too familiar scenario.

There are many reasons why being a driver is so hard on the heart, the stress of driving, the long hours, lack of (cardiovascular) activity, unhealthy diet, and a high sodium diet. But other factors may include diabetes, smoking, alcohol consumption, chronic dehydration, and bad cholesterol, which impact heart health. Truck driver health is not just you go going to the doctor to get your card, it’s about what you do each day you are out on the road. We need you and we need you to be a health driver.

Self-care on any level can often be the difference between living a healthy life and not. But even more importantly, waking up the following day or not. Do not be ignorant of this growing health concern. If you choose to live an unhealthy lifestyle, you choose health complications to be in your future you may not have truck driver health issues now, but many times, those issues are only waiting to rise to the surface.

Being a truck driver does not give you a free pass to extended care about your health. I have had the honor of working with thousands of truck drivers over the last four years, and most of them have come to realize that they can have both: a healthy lifestyle and trucking. It’s a choice, and you, my friend, get to choose.

Know the Signs to improve truck driver health:

When it comes to truck driver health, you are alone much of the time, which means self-responsibility is critical when you are at risk of a heart attack. You need to know the signs. Just like you need to know how to change a tire on your truck, replace a windshield wiper, or back up. You may be able to ask for help 99% of the time, and maybe you never have yet to rely on those “what if” skills. But for the time you do, why not be ready.

5 Signs to Pay Attention to for Truck Driver Health and Heart Health Awareness

Dull ache chest pains are not to be confused with indigestion, which is often more abrupt and acidic.
Rapid heartbeat, it’s essential to know your situation, are there other reasons that could be causing this right now)
Pain in the arm and heart sends signals to surrounding nerves to alarm the body owner that something isn’t right.
Jaw and or neck pain, which blood clots can often cause. It’s important to rule out things like clenching oral issues like cavities.
Others include irregular heartbeat, shortness of breath, tiredness, even depression or anxiety due to the sudden hormonal changes in your body.

Trucking can be a lonely profession; the next time you are at a truck stop and strike up a conversation, be kind, ask how their day is going and how they have been feeling, encourage them to take care of themselves. You never know when a kind word of encouragement from a stranger is just what the doctor ordered. By understanding the signs, you could save your life or even the life of a fellow driver.

February is Heart Health Awareness Month, and it’s the perfect time for you to lace up your shoes, grab hold of the steering wheel, and change lanes towards better health. It’s never too late.

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Tips for Preventative Heart Health Care During Heart Health Awareness Month

Quit smoking. Yes, easier said than done, but as a recovering addict, I suggest starting slow. How about one less cigarette per day? Or how about swapping out a cigarette for a hemp one? There are dozens of programs and nicotine replacements to try out. The most important thing is is “try,” you won’t know until you try.
Exercise. Yes, get up and get moving do a little trucking yoga, or get in a truck driver workout. Simple practices like walking build up heart health and help you burn more calories, get you breathing more profound, and as a truck driver, you have the advantage of getting outside and walking. Sure it might be a parking lot, but at least you are walking! A 200-pound man can burn right around 90 calories from just 30 minutes of a moderate to brisk-paced walk.
Get more sleep. Quality sleep is crucial for our entire body to function optimally. Things like a quality mattress, a sleep mask, making sure you are warm enough and have the right amount of blankets on hand, even headphones to listen to relaxing music can make a mobile environment parked in a truck idling parking lot a bit more tranquil, and your heart will say thank you.
Manage your stress. What can you do starting today to de-stress your life? Now don’t say quit your job, although that might help. What else can you take care of in your life to help curb your stress level? When you stop and take a step back, you can often see the accumulation of little things that create that stress bubble lingering in your life. How about limiting social media? When you feel down, depressed, lonely, or angry, call a friend who will listen and help steer you back to a healthy mindset. Drink a glass of water, smile; it’s hard to be angry or unhappy when you smile (it’s true our brain wants to be happy when we smile).
Eat healthily. You are surrounded by fast-food restaurants and limited healthy food options. But that doesn’t mean you can’t eat healthily; it just means you have to put in a little extra effort. Try stocking up on nuts, seeds, fruit, and veggies like carrot sticks or celery; they travel well and give you that crunch you crave without the added calories and heart-threatening ingredients. Could you buy a grilled chicken sandwich instead of a fried one? Can you skip the fries and as for a side salad rather? Many fast-food restaurants will customize an order, but they won’t offer it; you have to ask first. No one is asking you to be perfect, and no one is requesting you never eat fast food again, but is there a healthier option available-pick that.

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What you can do today to improve truck driver health issues like heart health:

Your health is in your hands—one of the most empowering things we can do as humans to take back our health. You may have been making poor heart health choices up to this point, and it’s time to make a shift. You can do this, here at Mother Trucker Yoga® we believe that it’s the small simple changes that lead to the big results so you can feel good again™. Don’t wait until it’s too late, take action, and what better time than during heart health awareness month.

Join the movement and join other drivers just like you who want to improve their health one step at a time.

CLICK HERE TO learn more about our NEW Membership Platform and APP – Mother Trucker Yoga LIFESTYLE JUMPSTART
Use the code: MTY30 for a FREE 30 days!

February 21, 2022/0 Comments/by pbeue

Easy Ways To Be More Confident On The Road

Lifestyle

Driving as a career path can be an appealing prospect, especially in our current day and age. There is a great need for more drivers in our current economy, and for those that are drivers, they have made a career out of it.

You don’t just have to drive an eighteen-wheeler. Many truckers, taxi drivers, bus drivers, and other professionals make a living with it.

To excel in these roles, you’ll need to be confident on the road. That’s relatively easy for people who’ve been driving for years.

If you plan on making a living driving, you’ll need to know how to be more confident on the road. As a relatively new driver, however, that could not be easy. Confidence is the root of most of your success in a driving career, and most talk about the skills you need as a critical driver. But without confidence, those won’t be put to their best use. Driver wellness programs and CDL schools would be a great place to focus on confidence and create it.

Have you ever taken a class on confidence? What if that would have given you the tools to stay in the driver’s seat for the long haul?

There are a few specific ways that you can do this.

Easy Ways To Be More Confident On The Road mother trucker yoga blog post

How To Be More Confident On The Road Without many efforts

Know Your Route

A significant reason that people can worry or not be confident when driving is that they don’t know how to get where they want to. Planning this out in advance can be recommended. Planning is a learned behavior, if you are a person constantly reacting to life rather than taking action in life, this may not be natural, but that doesn’t mean impossible.

Truck drivers need to adapt constantly, and although your plan can change instantly, having a baseline plan can help keep confidence strong.

This is also a more minor worry than you’d think with modern technology. You can use various apps to guide you to where you need to go. What apps are your favorite for driver navigation?

There are dozens of options:

Google Maps.
Waze.
Trucker Path.
CoPilot GPS/CoPilot Mobile Navigation.
SmartTruckRoute.
DAT
PTV Navigator.
inRoute.

And there are many more.

These shouldn’t be distracting, as they’re designed specifically for drivers. You’ll not only find the best route to take, but you wouldn’t need to spend much time figuring it out. Not every driver and app has its positives and negatives, so talk to other drivers and see what they think. A driver wellness program would be a great place to talk about lifestyle planning, including trip planning and guiding drivers towards a better way to respond when things don’t go well.

You could also use a few other apps to make your driving experience more manageable.

Make Sure You’re Covered

One of the most significant reasons people are nervous drivers is because they’re worried about accidents. That’s natural and relatively common.

In many cases, these accidents are relatively minor, but it can mean big dollars when a commercial vehicle is involved.

It’s worth having a car accident lawyer to help you with anything that comes up. As unlikely as accidents happen, having a professional there to help you can be vital. Talk to your company or driver wellness program coordinator if the company you work for has one, and if you want to talk to them about scenarios to ease your nerves, it might be worth it.

The same can also be said for insurance. Having both of these will ensure that there shouldn’t be anything for you to worry about. Don’t hesitate to talk with your insurance agent and ask the hard questions. If you are a part of a driver wellness program, tell your insurance agent, you could qualify for lower rates and build your confidence at the same time.

Practice, Practice, Practice

You’ve likely heard that practice makes perfect before. That’s typically when it comes to developing a skill, such as learning the guitar.

It’s also true with driving. The more you do it, the better you’ll be. That’s why beginners have to take so many lessons before they’re legally able to drive.

If you’re not a confident driver, then it’s worth spending time practicing. There’ll likely be a few places near you where you can do so.

Alternatively, you could practice in your local area regularly. Doing this on any route you’ll typically have to take can be recommended.

With time, you’ll be much more confident than you are now.

How To Be More Confident On The Road: Wrapping Up

Figuring out how to be more confident on the road can be overwhelming. You could have multiple worries in your mind and find yourself struggling with leaving those stressors at home. Try to relax and breathe and take it one day at a time.

Getting past this doesn’t have to be difficult, however. Each of the above steps can be more than helpful. And if you aren’t yet, consider practicing meditation or trucking yoga to help build confidence and reduce stress.

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You are not alone. The longer you’re driving, the more confident you’ll be. Surround yourself with other seasoned drivers and never be afraid to ask questions and share concerns.

Keeping safe will be a priority, regardless of how confident you are.

January 28, 2022/0 Comments/by pbeue

Mother Trucker Yoga Driver Spotlight Dean Key

Lifestyle

We are continuing our Truck Driver Appreciation Spotlight. And we are so excited to feature another fantastic driver!

Each of the drivers we feature has been interviewed about their lives to help others see how unique and hard trucking is. And today is another significant share!

It’s our truck drivers who keep our great country running strong. Many of these men and women go unnoticed, not because they aren’t important, but because what they do doesn’t live in a fancy building or doesn’t require a cap and gown.

Our driver being spotlighted today started as in our Your Wellness Pitstop Program over a year ago because he wanted to improve his life, and now he has become a personal friend and is one hell of a driver!

Meet Dean Key!

On Facebook & Insta, you can find him as Dean.key.67

And on Snapchat, Dean is known as lazerdino67

Dean Key

QUESTION 1: How long have you been driving?

Answer: Dean has been driving for 37 years! That’s a lot! WOW!

QUESTION 2: What do you love most about being a truck driver?

Answer: Driving those trucks and seeing the country!

DID YOU KNOW?

American Trucking Associations released the list of 36 professional truck drivers named as finalists for the 2022-2023 term of America’s Road Team.

“These men and women were selected as finalists for America’s Road Team because they have outstanding safe driving records, share a passion for the trucking industry, and are role models among their peers,” said ATA President and CEO Chris Spear. “We owe these professional drivers our gratitude. Without them the American economy would come to a halt.”

America’s Road Team, a group of professional truck drivers with superior safety records, was created in 1986 to represent the trucking industry and is sponsored by Volvo Trucks. With support from their companies, captains dedicate a few days each month to attend industry events, speak at schools, or meet policymakers on behalf of the trucking industry.

AND DEAN KEY IS ONE OF THOSE FINALISTS!

For a list of all the finalists, you can visit ATA’s website for more information on America’s Road Team.

But Dean is a family man. He loves his wife Lori and spending time with his grandkids! We love that about you, Dean!

Dean Key Mother Trucker Yoga Driver Spotlight

QUESTION 3: Trucking is hard. Why do you keep on trucking?

Answer: Love them trucks! And, it’s pretty hard to replace the money.

QUESTION 4: What do you want to say to new upcoming drivers in the industry?

Always be a professional. Make good decisions and keep yourself and everyone around you safe. Sometimes you need to step away from a situation and let it go.

And knowing Dean personally, that is one thing I love about him, always professional, always nicely dressed, and ready for anything!

QUESTION: What is your favorite truck stop?

Answer: Dean is a fan of the Kwik Trip/Kwik Stars. They are nice and clean, and they carry a nice variety of grocery store items.

Dean, as a gal from Wisconsin, I couldn’t agree more! #kwiktripforlife

Find a Kwik Trip HERE

QUESTION 7: What would make trucking easier for you and other drivers?

ANSWER: If ALL drivers would respect and be kind to each other.

Kindness is such an excellent tool for overall happiness in our lives! Dean, great advice!

Dean Key and Hope Zvara Mother Trucker Yoga

That is excellent advice, and did you know Mother Trucker Yoga is teaming up with various players in the trucking industry to help streamline health and wellness for drivers! Make sure you are subscribed to our newsletter to get up-to-date information.

QUESTION 8: What do you do, if anything, to try to stay healthy on the road?

ANSWER: I park in the back of the truck stop, and right now, I’m trying to cook in my truck, walk more and stretch more. I’m also trying to quit drinking soda and eating processed foods that are my biggest weakness.

Driver Tip:

Bringing food with you can seem daunting. But start small. What snacks and non-perishable foods can you travel with? Unsalted, raw nuts, seeds mixed with a small handful of dried fruits is a delicious way to stay complete with limited space on your truck. Are you worried about overeating? Prepackaged those nuts and seeds in snack-size bags or containers, so you don’t overeat out of boredom or stress.

Dean had a final thought he wanted everyone to know.

There is tons of negativity in our world today and in the trucking industry. You have to shake it off, make up your mind, and roll with it. Trucking has been good to me and many others. As with anything, it is what you make of it!

Please share with us!

What do you like most about the trucking industry?

Have a comment to share with Idella or our readers?

Please share it in the comments below!

Mother Trucker Yoga® wants to help 1 million drivers change lanes in their health and fitness by 2031.

To get involved with Mother Trucker Yoga’s mission and help drivers just like you incorporate driver fitness into their lives. Contact us!

Read our other Driver Spotlights:

VW Lady Trucker https://www.mothertruckeryoga.com/2021/09/14/mother-trucker-driver-spotlight-vw-lady-trucker/

Flatbed Foodie https://www.mothertruckeryoga.com/2021/10/10/mother-trucker-yoga-driver-spotlight-flatbed-foodie/

Marc Iverson https://www.mothertruckeryoga.com/2021/10/06/mother-trucker-yoga-driver-spotlight-mark-iverson/

Idella Hansen https://www.mothertruckeryoga.com/2021/10/17/mother-trucker-yoga-driver-spotlight-idella-hansen/

Jame “Sweet Pea” https://www.mothertruckeryoga.com/2021/11/17/mother-trucker-yoga-driver-spotli-sweet-peaght/

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January 13, 2022/0 Comments/by pbeue

Healthy Habits to Start the New Year off the Right Way

Lifestyle

Working as a truck driver has many benefits, but there is no doubt it is a career choice that can impact your health. Truck driving is a high-pressure role that brings a fair amount of stress to deal with during your working day. The pressure to deliver on time when dealing with circumstances outside of your control can pile on the stress, yet the stress truck drivers face often overlooked. Aside from the mental pressure that truck drivers are exposed to, physical health concerns can damage your health. As driving is a sedentary job, the risk factors for certain diseases are elevated, and truck driver health can be a challenge to put first. Diabetes, heart disease, and high blood pressure are all associated with a sedentary lifestyle, so being aware of this and taking action to lower your risk factors is vital.

Healthy Habits to Start the New Year off the Right Way Mother Trucker Yoga Blog 1

Developing healthy habits to improve truck driver health and then maintaining them is crucial to staying at your best when you are a truck driver. Working as a truck driver does not always make it easy to be healthy, but it can support your physical health and wellbeing. So, if you are keen to make this year your healthiest one yet, and to get it off to a great start, here are some of the ways you can make this happen:

Deal With Unhealthy Habits First

Developing new positive habits is crucial to ensure you get your health on track in the new year. However, it is also essential to address existing habits that may be harming your health. Being stuck in a cycle of negative behavior can sabotage your attempts at being healthier. This can leave you trapped in a negative cycle of behavior, which makes it more challenging to stick with your new positive habits. So, it is a wise idea to take action and deal with these unhealthy habits from the start of the new year so you can move forward more healthily. Seeking professional help from a center such as Sunshine Behavioral Health is an excellent way to get the help and support needed to break free from negative behavior patterns. With the right help, you should soon enjoy all the benefits of a healthier body and mind.

Try Mindfulness and Meditation to Lower Your Stress Levels

One of the most frustrating parts of being a truck driver is being stuck in tailbacks. Delivering your job late and being sat in a tailback can send your stress levels rising and put you under intense pressure. These feelings of stress not only feel unpleasant, but they could also be damaging your physical health. People who experience chronic stress may be at an increased risk of suffering a heart attack or stroke and are also more likely to experience feelings of irritability and have trouble sleeping. To reduce the risk of these issues, it is vital to take a proactive approach to managing your stress levels.

Mindfulness and meditation can be a great help if you are trying to reduce your stress levels and are among the most effective methods when focusing on truck driver health. Mindfulness and meditation are beneficial, as they are helpful ways to focus your mind on the present moment and stop your thoughts from running away with you. The great thing about using these methods is that you do not need special equipment. Guided meditations and relaxation can be carried out comfortably in your cab, making them an ideal opportunity to reduce your stress levels and improve your wellbeing.

Make Physical Exercise Part of Your Routine

Working a sedentary job can be considered bad for your health, and you may become tired of all the advice telling you to make time to exercise during your workday. Getting up to move around every once in a while is not possible when you are sitting behind your truck’s wheel. However, learning how to stretch and move when you are in your cab can help you feel so much better and increase your activity levels. Research shows that being active outside of a sedentary job can help reduce the risks associated with long periods of sitting. So, learning how to exercise when you are in the cab, being active outside of work hours, and using guided meditation to reduce your stress levels could provide many benefits for your physical and mental health. Combining each of these methods will help you begin your journey to better health and get your year off to the very best start.

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January 10, 2022/0 Comments/by pbeue

Resting & Relaxing Is An Essential Part Of Getting Fit As A Driver

Lifestyle

It might seem as though relaxing and sleeping well are totally opposed to getting fit as a driver. After all, you’re not building muscle, flexibility, or endurance when laying down and resting, and certainly not when you’re snoozing.

Actually, you are. Lifting weights, for example, doesn’t build muscle. It tears your muscles down incrementally so that you can then recover with a higher protein diet. It provides a stress response t that builds then said muscle in your rest and relaxation periods.

For this reason, then, any excellent fitness habit, be that yoga, running, cycling, rowing, swimming, or lifting weights, is simply incomplete and will burn you out quickly if you find you’re unable to get the rest you need.

How should we regard this truth, then? Well, it’s important to make a worthwhile schedule regarding your fitness habits. This should include rest days. In this post, we’ll discuss the value of that, some advice to help you along, and suggestions for what to do on your rest days to aid your future workouts.

Without further ado, let’s consider:

A Worthwhile Diet

Many people think getting fit means limiting your diet and basically only ever eating rabbit food, but that’s not true. Sure, eating is often indulgent, but a proper diet helps you balance some of those issues. For instance, eating a high protein, relatively low carb diet with plenty of green vegetables, both fibrous and leafy, can help you feel more satiated. And when it comes to truck driver health, you must monitor what you eat because you aren’t moving much during the day.

That lack of movement can add weight when you consume more than you are burning. Switching up your morning breakfast for steel-cut oats can help you feel fuller for longer. And truck driver health foods that are travel friendly and can be made with little effort like steel-cut oats make eating healthy for a driver easy. Foods like this can be the start of a fantastic relationship with food,, learning to cook wholesome meals, and feeling amazing as a result.

With the holidays around the corner, it can be stressful to figure out what to eat. Check out our blog – Healthy Holiday Survival Guide: 5 Simple Strategies.

Light Walking & Stretching

Of course, avoiding all physical activity on your rest days isn’t necessarily what we’re going for here. A nice light walk with the dog, some light stretching, and using equipment like foam rollers can be a big helper here. Perhaps you could even use this time to practice your discipline and learn more about it. For instance, understanding the best yoga phrases to use can help you understand this discipline more intimately. That kind of approach can work wonders for all those reasons and more.

If you are looking for ways to motivate yourself to get out and away and aren’t sure how to structure your activities check out Mother Trucker Yoga’s Walking Challenge. THIS IS a FREE 30 Day guide to getting out and walking more. This is the perfect way to start your new path towards trucking fitness.

Perfect Your Sleep Habits

Sleep is one of the best things you can get right for staying healthy and fit, but it depends on your schedule. Eight hours is generally recommended for most adult people. Ensure quality sleep by ensuring your bedroom has good ventilation, that you keep a consistent bedtime, and that you give yourself time to wind down before bed. If you can do that, then you’ll be much more able to drift away comfortably. Some people use herbal sleeping tablets to help them get into a good schedule, but what works for you is often more than appropriate. What matters here is consistency.

With this approach, you’re sure to find rest and relaxation are the perfect supplements to your workouts.

Getting fit as a driver doesn’t have to be complicated. Whether you are focused on truck driver health or trucking fitness, all the above can help you take that next step so you can feel good again.

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December 3, 2021/0 Comments/by pbeue

5 Reasons You Should Take Regular Driving Breaks & Move More!

Lifestyle

If you drive for a living, you’ll spend multiple hours a day behind the steering wheel. Needless to say, this isn’t great for your health and wellbeing. One of the essential things to do when it comes to truck driver fitness is to take regular driving breaks whenever you can. There are many benefits to doing this, and here are five reasons you need to avoid driving for long hours: 5 Reasons You Should Take Regular Driving

5 Reasons You Should Take Regular Driving Breaks & Move More! mother trucker yoga blog

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You ruin your posture

It’s well documented how much damage you do to your posture by sitting down and driving for hours on end. It messes up your hips, spine, shoulders, and neck, leading to a life of chronic pain. The problem is that your body becomes fixed in the seated position, meaning lots of muscles become overly tight, shutting off the muscles that need to be active.

So, taking breaks will help you unglue yourself from this poor posture. Yoga is such an effective way of preventing postural problems and avoiding chronic pain and you know at Mother Trucker Yoga we love trucking yoga. A five-minute stretching break every hour or so will work wonders for your body and stop you from ruining your posture.

Being inactive lowers your testosterone

That’s right, sitting around every single day could actually lower your testosterone levels. This hormone is so important for men as it’s responsible for a lot of crucial processes throughout the body. If you want to have children, you need decent T levels to get someone pregnant. If you want to build muscle and be strong, you need testosterone in your body. Unfortunately, studies show that being inactive can mean you have lower T levels than active people. Truck driver fitness is not about being the biggest and baddest driver, but it is about taking care of your body and you need to move to do that.

For someone that spends hours a day driving around, this is bad news. Thankfully, your testosterone levels don’t stay fixed – you can control if they go up or down. If you think your levels have already decreased due to constant inactivity, visiting a TRT clinic could help you boost your T levels back up. For those of you that want to avoid treatment, preventing your T levels from dropping is the best approach. So, take as many breaks as you can throughout the day, getting up and walking around or doing some yoga to stay active.

Sitting down makes you gain weight

The longer you drive, the less active you will be every day. Even the simple act of walking around a service station will contribute to your daily activity levels. A lack of activity will mean that you burn very few calories all day. Your body is basically at rest while you drive, so it requires very little energy. This means that, at the end of every day, you’ve barely burnt any calories. It doesn’t take much to consume more than you burned, meaning you gain weight. Everyday life movements get you burning more calories and yes, you can do that from the driver’s seat, it’s called truck driver fitness and you are “fitting in” movement.

Taking breaks prevents this by racking up your steps, burning calories, and helping you maintain a healthy weight. Even if you stop and walk around for 10-15 minutes during your breaks, you’ll rack up a few thousand steps each time!

Driving for long periods makes you tired

Despite the fact that you’re inactive, driving actually tires you out quite considerably. Sure, there’s no physical effort required, but it’s mentally very draining. You need to keep your eyes open and alert at all times, meaning you can quickly start yawning and feel the urge to sleep.

Obviously, tiredness on the roads is a massive problem. A lot of accidents are caused by drivers falling asleep at the wheel. If you’re behind the wheel of a truck or van, the risks associated with auto accidents increase. Thus, stopping for regular breaks helps you give your eyes a rest and recharges your batteries.

You can avoid the worst traffic

Yes, believe it or not, but you could actually reach your destination in less time by taking breaks. If you drive all day, you can easily get caught in the terrible traffic on the highway. But, by taking a well-timed break, you can be parked up while all the traffic trundles along.

When your break is over, you’ll have clearer roads with less traffic, meaning you can drive to your destination with minimal disruptions. As a bonus, you use up less fuel, making your trip less expensive for both you and the environment.

If possible, try to park up and have a little break every hour or so. Yes, you might be working to a schedule, but you should still meet your daily targets with these breaks. Even if you stop for five minutes, it can make a world of difference to your health.

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November 23, 2021/0 Comments/by pbeue

Healthy Holiday Survival Guide: 5 Simple Strategies

Lifestyle

Between Friendsgiving, Thanksgiving, and the upcoming holidays, the next six weeks might be challenging to stay on track. I know some of you will be home for the holidays, and others will not. But the pressure to “dig in” during this time is everywhere. And I want to share with you some of the best holiday survival tips & tricks so you can all indulge just enough without sacrificing your health. healthy holiday survival

Here are a few of the tried and true tips you can find in our Holiday Survival Guide: 5 Simple Strategies

Avoid Skipping Meals To “Save Room For Later”.

Its mentality to “make room” often leaves you eating more than what you have room for. It also sets you up for thinking you can “eat more” than what you typically do. Even with healthy snacks for truck drivers, you can overeat. And when it comes to meals, skipping meal time to “eat more later” is not a healthy approach. If you have a dinner party, still eat breakfast and lunch if that is what you do. Not only will you stop the mind games around the holidays this way, but you will keep your blood sugar stable, and you won’t find yourself overheating due to a blood sugar crash.

Sit Down And Slow Down When You Eat.

For drivers, eating on the go is the norm, so it can be hard for some to shut that approach to food off when you don’t have to. The holidays can be good for a formal dining approach, where you sit down, eat, and have conversations. This can be great to help you slow down and chew your food. Put your fork down between bites and add dialogue throughout the meal. It’s not just about healthy snacks for truck drivers. It’s also about how to approach food more healthily. In most Asian countries, dinner can be up to seven hours long. Because it’s more about conversation and not just about filling up our plates. By chewing and chatting, you can help your body digest what you are eating and allow your mind to catch up with your belly to prevent overeating.

Bring Healthy Dishes To Share, So You Know There Is A Mindful Option To Choose From.

As someone who has dietary restrictions (not by choice) and tends to lean more on the Pescatarian side, I have had to train myself always to bring a dish to pass, even when I’m not asked. That way, I always have something I can eat. This reduces the eating things that leave me sick for days and helps me avoid binge eating when I get home because I am so hungry.

Build Movement Into Your Day Every Day Throughout The Holidays.

Traveling may take you out of your daily routine (you know that as a driver), but it doesn’t have to make you sedentary. For drivers and those who often travel, the mindset that comes with it is one you don’t have time for. Or that what you are doing takes up all your time. But in all reality, it doesn’t. Where can you fit more movement into your day? Where can you sneak a quick walk in, even if it’s just 10 minutes? Where can you take the stairs instead of the elevator? Where can you squat, reach, bend and twist? Stop categorizing movement as exercise because they are not the same.

Set Aside 15 Minutes Every Day.

New habits are created by making it a point to develop new habits. I am not a big believer in elaborate workouts. And as a driver, who has time for that? But everyone has 15 minutes. At Mother Trucker Yoga, I call it The 15 Minute Wellness Method™. How can you move on purpose for 15 minutes? Go for a walk each day, call someone you love, and wish them happy holidays. Stretch and move for 15 Minutes using Mother Trucker Yoga’s Jump Start Video’s inside our app. Bicep curls water jugs until you can’t anymore. Whatever it is, set a timer for 15 minutes and move. Chances are you will exceed that time because you will feel so good.

And move the new tradition and bring others along, you’ll be surprised how many of your friends and family want to move too after all that sitting and eating.

We get it! Sometimes our plans don’t allow for the time or space to get a workout in. If that happens, do your best to keep moving. Inviting family or friends to join in can help you get more active and may even start a new healthy tradition. Some of our favorite “just move” tips are:

See our latest blog for these and more of our favorite ‘go-to’ holiday party tips, where I talk more about each of these healthy holiday ideas.

Don’t forget to watch us on STARTUP on PBS this Sunday, November 28th at 12:30 pm CST, where Hope’s entrepreneurial journey and how she is helping truck drivers with health and wellness debuts!

Check your local listing for your area’s exact time HERE

6 Health Problems You Might Encounter As a Truck Driver

Lifestyle

The world needs truck drivers. People want goods shipped from one side of the country to another, and they want it done quickly. However, as much as society recognizes how important the profession is, they often don’t consider how much health can be impacted by navigating long-haul journeys. 6 Health Problems

6 Health Problems You Might Encounter As a Truck Driver mother trucker yoga blog health

You never know how much different truck driving is to other jobs until you experience it. Rather than have the freedom of an office, you are often confined to the small cab. Depending on the destination, you could be away for weeks on end before making it home again. This environment can lead to significant health issues, and here are some of the most common.

Mobility Problems

It should be no surprise that sitting in your truck cab for eight hours on end every day can cause issues. The lack of movement will stiffen joints and put pressure on your lower back and neck. Similarly, constant focus could even cause headaches, which will affect performance.

This issue is a lot like sitting at a desk all day. You can’t be rigid in a single place for the entire journey, so take every opportunity possible to stretch your legs and get some much-needed fresh air. As long as you stay on schedule, you can eliminate the risk of severe mobility problems. With Mother Trucker Yoga’s everyday movements you can keep your mobility and your body strong.

Obesity

A lack of mobility could also lead to obesity problems. You won’t get the chance to exercise, and you also can’t rely on a proper meal every day. Instead, you rely on ready meals and processed foods from truck stops and fast food places.

Already, you’re at a disadvantage, especially when you’re on a time limit to complete a shipment. You can’t take a personal day and hit the gym, but you also can’t allow your body to deal with bad food. Instead, consider healthy snacks for truck drivers that will reduce weight gain and provide all the essential nutrients and minerals you need to stay engaged on the road. Read the food label not just for the nutrition but for the ingredients. Make sure you are actually eating real food.

Lung Cancer

Research from the Center for Disease Control discovered that around 70% of truck drivers smoke, and with little else to do on the road, this can quickly become a way to pass the time. You don’t need anyone to tell you how bad smoking is for your health, but you also might know how difficult it can be to break out of this habit.

Excessive smoking will lead to lung cancer, so as much as it can pass the time and even reduce stress, it won’t do your health any favors. When you compound this with the carbon emissions from the diesel exhaust, you drastically increase your chances of significant health problems, so do what you can to reduce exposure and cut out any bad habits. Our friends over at St. Christopher Truckers Relief Fun has an amazing Rigs without Cigs program to help aid drivers in the process of quitting smoking.

Irregular Sleep

You would think that driving all day will make it easy to get to sleep when your shift finishes, but this isn’t the case. Truck drivers do not have the luxury of their beds, which for some can make it difficult to sleep, and this causes a range of issues that will affect health and performance.

You should never drive while tired, but when you’re on a time limit and it’s dollars for miles you often feel the need to keep on trucking. Focus on a sleep routine and stick with it to help reduce the time spend trying to fall asleep.

Hearing Loss

Truck drivers must be aware of everything around them, and this is not possible if they experience hearing loss. Typically, this occurs with older truck drivers who have been exposed to the noisy engine and highways their entire career.

You can learn more about how moderate hearing loss feels, and consider how this could impact your truck driving. If it puts you and anyone else in danger – especially as you’re unable to differentiate sounds or hear upcoming cars – think about possible solutions. When is the last time you got your hearing checked? Some hearing loss as we age is normal, but don’t go without it unchecked if you feel you may have a larger issue going on. Truck driver health is essential and your health matters.

Isolation and Loneliness

There are few things lonelier than taking a journey by yourself and having to come back the way you came also along. Many truck drivers experience significant mental health problems caused by feelings of isolation and loneliness.

As much as the radio or regular phone calls can help, they are no substitute for real human interaction. If you have a family or are someone who loves to spend time with others, you may struggle to cope with the loneliness that comes from driving a truck. So reach out regularly and even things like smiling at a stranger and drumming up a conversation with someone standing next to you can help you feel connected, with a purpose and happiness, and who doesn’t like feeling happy?

Keep On Truckin’

Truck driving can be an incredibly rewarding career, especially if you are someone who loves getting behind the wheel and seeing as much of the country – and perhaps the world – as possible. However, it does not come without its share of truck driver health issues, so consider these and how to overcome them to ensure you make the most of your truck driving career.

Here are a few other blogs you might enjoy:

@MotherTruckerYoga/Blog

@MotherTruckerYoga/Facebook

11 Strategies for Truck Drivers To Start Following A Healthy Lifestyle

Truck Driver Health: Guided Meditations for A Happy Mind

October 11, 2021/0 Comments/by pbeue

Mother Trucker Yoga Driver Spotlight – Flatbed Foodie

Lifestyle

Driver Appreciation Week may be over, but we still want to celebrate! And what better way than to highlight some of our road heroes. We interviewed drivers and asked them questions about their lives to help others see how unique and hard trucking is. Flatbed Foodie It’s our truck drivers who keep our great country running strong. Many of these men and women go unnoticed, not because they aren’t necessary, but because what they do doesn’t live in a fancy building or doesn’t require a cap and gown. These men and women are out on our roads, carrying all our essential and non-essential products we want and love day in and day out. And here at Mother Trucker Yoga, it’s not just trucking fitness that is important to us. It’s the men and women whom we serve. We love our truck drivers and want to celebrate them in every way we can.

Meet Flatbed Foodie!

QUESTION 1: How long have you been driving?

Answer: 3 years

QUESTION 2: What do you want to say to new upcoming drivers in the industry?

Answer: Flexible minds and bodies last a lot longer in the end.

We agree with that! Your mind creates your reality, and when it comes to driving, isolation, loneliness, and depression are factors we all must keep in check as drivers and humans. Make sure you take time to stay connected, not just through social media but talk to your friends and family daily, consider meditation, and getting outside for some fresh air every day. And don’t forget to move your body. With nearly 10 hours behind the wheel and on the clock, it can be easy to lose track of time. So schedule movement into your day in five-minute bursts, and with the help of Mother Trucker Yoga’s videos, you will be on your way!

QUESTION 3: Trucking is hard. Why do you keep on trucking?

Answer: Still seeing new things, and I train others, so I get to share. Being part of starting someone on a safe and profitable journey is fun.

DID YOU KNOW?

According to the American Association of Motor Vehicle Administrators, state governments issue more than 450,000 new commercial driver’s licenses every year. That’s a lot of CDL’s. And good thing we have people like Flatbed Foodie on the roads training other drivers just like you!

QUESTION 4: What is your favorite truck stop?

Answer: Iowa-80 Truck Stop! Who doesn’t love I80? And we agree! We love it too!

IOWA 80 TRUCK STOP MOTHER TRUCKER YOGA BLOG

DID YOU KNOW?

On the eastern edge of Iowa, not far from the Mississippi River, adjacent to the small town of Walcott, you’ll find a place like no other in the world. The Iowa 80 Truckstop, now the World’s Largest Truckstop, established its home here in 1964 and is now in itself a home away from home to countless drivers and a destination for travelers as well. Some say Iowa 80 Truckstop is like a small city. Others have likened it to a Trucker’s Disneyland. All can agree it is a place not to be missed.

QUESTION 5: What do you want to say to new and upcoming drivers?

ANSWER: You will never look back. You are your boss. You get to travel and serve country/towns and people. And you are valued and an essential driver. This is an excellent career.

QUESTION 6: What would make trucking easier for you and other drivers?

ANSWER: Automatic logs, healthier food (make sure you read our blog on healthy snacks to pack) on the road, and more efficiency.

QUESTION 7: What do you do, if anything, to try to stay healthy on the road?

ANSWER: Light cardio, walking and stretching, and diet planning.

Flatbed Foodie had a final thought he wanted everyone to know.

Trucking is a challenging and rewarding way to support your goals. It can be a lifelong profession or a quick way to earn cash in some cases. The need is real and the compensation is there for those who want to work.

What do you like most about the trucking industry? Have a comment to share with Flatbed Foodie or our readers? Please share it in the comments below! Mother Trucker Yoga® wants to help 1 million drivers change lanes in their health and fitness by 2031. To get involved with Mother Trucker Yoga’s mission and help drivers just like you incorporate driver fitness into their lives. Contact us! Read our other Driver Spotlights: VW Lady Trucker https://www.mothertruckeryoga.com/2021/09/14/mother-trucker-driver-spotlight-vw-lady-trucker/ Mark Iverson https://www.mothertruckeryoga.com/2021/10/06/mother-trucker-yoga-driver-spotlight-mark-iverson/ @MotherTruckerYoga/Blog @MotherTruckerYoga/Facebook

How You Can Take Care Of Your Back As You Age

Lifestyle

Back pain is reportedly one of the most common types of pain experienced by adults in the US, with one-half of all working Americans saying they experience back pain symptoms annually. As a middle-aged man, it is easy to assume that back pain is a common side effect of aging. Although this is true to some degree, excess pain and reduced flexibility needn’t be part of the aging experience. Consider these points if you want to learn more about taking care of your back as you grow older. As a driver, your back takes a lot of twists and turns, from the driver’s seat to loading and unloading at the drop of a hat. It’s easy to put off back care when you feel you don’t have time. But now is the time to pay attention to your back before it’s too late.

Get a back massage regularly.

Image Credit

A study published in Pain Medicine revealed that massages could assist individuals with lower back pain. The study found that over 50% of individuals referred to a professional massage therapist for ten massage sessions over 12 weeks reported improvement. Consequently, consider seeing a massage therapist occasionally to manage your back pain and relieve other musculoskeletal problems that worsen your body pain. Alternatively, investing in a great massage chair for your home may be a more straightforward and practical way to enjoy the benefits of a good massage, so keep this in mind. However, remember that more intense chiropractic care may be necessary if you experience back pain due to spine alignment issues.

2. Make changes at work

Truck driver health and truck driver fitness also means the health of your back. Many people spend most of their work lives seated, and sedentary working positions have been shown to wreak havoc on your discs and bones. And a passive work environment doesn’t just apply to someone in front of the computer. Professional drivers also face back issues due to the extended lengths of time behind the wheel. The full effects of your sitting habits and posture might be more manageable as you are younger, but you cannot get away with many health concerns in middle age. Therefore, be more mindful of your posture by sitting upright in your chair with your shoulders back. Also, try to move around often if your job involves sitting for very long hours, like truck driving.

3. Watch your body weight

Extra weight implies additional stress on your spine and joints, and excess belly fat can cause your lower back and pelvis to slant forward eventually. Therefore, maintaining a healthy body weight is essential to ensure that your back isn’t burdened by more stress as you age. Thankfully, you can exercise regularly to stay in shape and prevent any additional body weight. In addition, watch your diet to guarantee a strong core that can protect your back as you grow older. And if you think you don’t have time for exercise, don’t stress. Before you even consider adding exercise to your daily regimen, consider looking at how much you move throughout your day, and use those downtime windows to move and groove. Movements like reaching, squatting, bending, twisting, and turning all add up and add to your truck driver fitness.

4. Let your spine rest while asleep

Your spine structures finally get a chance to rest and rejuvenate when you lie down to sleep after a long day. Consequently, it is best to maximize this opportunity to ensure that your spine rests in a supported and comfortable manner. The key here is to keep your spine naturally aligned, so placing a pillow under your knees to minimize stress on your lower back is crucial if you are a back sleeper. If you are a side sleeper, sleep with a pillow between your knees to balance your hips. You can also experiment with a neck pillow to support your cervical spine. However, proper spine rejuvenation can only occur on a firm mattress, so ensure that the bed you choose is hard enough to disallow any spinal sagging.

And when you are in pain and you need relief fast. Don’t forget your tube of STIFF Mother Trucker pain relief cream.

Stiff mother trucker pain relief cream

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