3 Driver Exercises To Do Anywhere As An OTR Trucker

Living as an OTR trucker is not easy. I am not a driver, but do find myself quite a bit over the road and in the air. And living out of a suitcase has its pros and cons and finding time for fitness is definitely one of the cons. 

When it comes to driver exercises, scheduling a trucker workout does not have to be a time suck. And it indeed doesn’t have to be approached as that dreaded after-work activity. It can be fun. And it does play a very positive role in how we feel and even how we sleep.

Figuring out when and how to work out doesn’t have to be complicated, and the first step is to have an open mind. 

As someone who has spent more than half her life in the fitness and wellness arena, it has crossed my mind on more than one occasion: why the number one reason I hear from people as to why they don’t exercise more is that they seem to think “they don’t have time.” 

And it appears that roughly 75% of the American population seems to have trouble finding time to work out.

So to all my truck drivers, I assure you, most of America struggles to find the time, at home or on the road. And I do believe from my own experience working with thousands of students over the last fifteen plus years that making a mind shift is step one in building any new skill.

When it comes to driver exercises, STEP ONE simply opens yourself up to the idea that “yes,” this can be done.

And what if adding in a bit of exercise every day could be as simple as just moving more during the day?

No, not “exercise,” but the intention of moving in those small pockets of time where you are doing nothing.

Because here is the thing, exercise will not change your current outcome. Adding more overall movement to your day will.

So instead of making “exercise” a goal for you. How about we start small.

One simple step at a time and consider our daily schedule and where we can insert a move or extra squat here and there throughout the day. So that by the end of the day, we have increased our overall quota of movement for the body.

3 Simple Driver Exercises You Can Do Today:

Truck Driver Workout #1: Reach High and Squat Low 

Reaching and squatting are two of the three basic movements we all must be able to do to age healthily. These just so happen to be two basic movements that we begin to stop doing after the period of 18 (totally my opinion here).

It just so happens this is about the same time we become an adult and adulting begins to take over our lives. We play less and sit more. We choose convenience over functionality. And quite possibly become a little less mindful of how and why we are doing things.

Dropped something. Squat down to get it. You are standing in line, squat to break up long-standing time, looking under your truck or trailer? Squat to look underneath. There are dozens of ways to add to this movement. You have to choose it.

And as for reaching a bit more. Why not consider a quick stretch in traffic. Or both hands on the truck door and step back a bit to stretch your underarm like a Downward Facing Dog. Chatting with a fellow driver. Reach up overhead, clasp your hand and push your palms to the sky. There are dozens of ways to insert this type of movement where you would otherwise be just “sitting or standing around.” 

mother trucker yoga blog hope zvara squatting

Truck Driver Workout #2: Core Marching 

There are plenty of times you are seated that you are not driving. Waiting to load or unload? Team driving, sitting as co-pilot? Is break time scrolling Facebook?

How is it you can get your heart rate up? Get your cardio in? Get your core muscles revving? This is the second move of our 3 driver exercises any trucker can do.

Based on the facts, truck drivers are among the highest at risk for cardiovascular risks due to their work environment (long-haul trucking) than their neighboring professions.

So the next time, you find yourself just sitting around. Sit up tall. Try not to lean back or round forward. Take your back off the support of the chair behind you and begin to march your legs up and down off the ground. And slowly start to increase the speed of your marching until you are up to a pace you are challenged to hold a conversation at.

Try to do this for one minute, and then notice your heart rate. Try to do these three times with a one-minute rest in-between. The faster you go, the more it’s cardio! But at any pace, you are giving your body a much-needed tune-up!

Core Marching Mother Trucker Yoga BLog

Truck Driver Workout #3: Pumping Iron

Well, how about, for starters, you take a look in your truck and find anything that has some weight to it, and you can grip hold of it. I would suggest a water jug (doubles for hydration and as a workout tool), a duffel bag filled with clothes, or even a hand-weight with easy storing. Here are 3 driver exercises you can do, pumping iron can be easy and fun and doesn’t require weights at all!

 

While filling up with fuel or on your 30-minute break, consider adding in a few rounds of some bicep curls. Standing tall, try to do 10-20 with each arm. And then get creative and try to move your weight around your body: to the side, high, low, and backward, even add a lunge into the mix—notice which directions are more comfortable and more complicated. More than likely, the easier ones mimic basic movement patterns you are already doing during the day. So challenge yourself to work on those that may require you to focus a bit more. And then ask yourself: “how can I incorporate moves like these into my daily life”?

Mother Trucker Yoga Water Jug Exercises Blog

Every movement matters, and every step counts. These 3 driver exercises are simple, fitness doesn’t have to be complicated and it can be fun. But remember, those movements mean nothing until you put them into action. Forget the gym. And let go of the idea that exercising is you carving a designated 30 minutes out of your day. When you add more movement into your day, it all adds up!

 

Looking for more moves tailored to the lifestyle of a trucker? 

Check out our Mother Trucker Yoga LIFESTYLE JUMPSTART Membership Platform & APP

Mother Trucker Yoga LIFESTYLE JUMPSTART App and platform image

Truck Driver Fitness: Know the 4 Different Types of Exercise & Benefits

Different Types of Exercises and Its Benefits

Before knowing the types of exercises, the first and significant question here is “What is an Exercise?”

An exercise is the intentional, habitual, and structural movement of the body or a part of the body to maintain or restore the body’s healthy functioning.

Talking about its benefits, we cannot estimate enough of them because they are vast. On a brief note, Exercise improves one’s mental, physical, emotional, and even spiritual well-being.

Whether people participate in light exercises, like taking a walk, or focused energy exercises, for instance, challenging cycling or weight lifting, customary Exercise gives a colossal scope of advantages for the body and brain. And as a truck driver, it is essential that you find time to fit in trucking fitness and get a wide variety of movement styles throughout the day and week. As a trucking fitness company, and more than 20 years of teaching fitness and wellness to people in pain, I get it, long drawn out workouts are difficult to keep up with and leave people quitting before they even begin to see results. That doesn’t have to be your story. 

Truck Driver Fitness: Know the 4 Different Types of Exercise & Benefits mother trucker yoga blog exercise image

Partaking in Exercise of any intensity each day is fundamental for forestalling many illnesses and other health problems.

Here I will explain four different & necessary exercises and their benefits for a healthy functioning body.

 

  1.   Aerobic Exercise
  2.   Strength Exercise
  3.   Stretching Exercise
  4.   Balance Exercise

 

Aerobic Exercise

Aerobic Exercise speeds up your heart rate and breathing rate. These exercises help keep you fit, improve your wellness, and assist you with playing out the physical and mental tasks you need to do each day. Aerobic Exercise intends to improve how the body utilizes oxygen. Most aerobic Exercise happens at a sustainable level of power over long periods.

Aerobic Exercise is the sort that causes you to breathe more deeply or heavily and develops a healthy body. We will generally consider this sort of activity when we hear the word work-out.

It is exceptionally advantageous and will improve your well-being even at a moderate pace or intensity. You can get the advantages of high-impact Exercise from a lively walk or a consistent cycle ride.

Walking, swimming, hiking, biking, dancing, running, jogging, etc. All types of aerobic exercises will boost your heart rate and let the energy flow in your whole body.

 

Benefits

  • Aerobic exercises improve the functioning of your heart and lungs.
  • It boosts up your whole circulatory system function.
  • Stimulate erythropoiesis (red blood cell) formation.
  • Enhances oxygen transportation in tissues
  • Stimulates bone growth
  • Helps in Insomnia
  • Increases one’s stamina

 

Strength Exercise

Strength training, additionally usually alluded to as weight or resistance training, is a type of anaerobic exercise, a kind of actual work that includes the breakdown of glucose (sugar) for energy without oxygen. Strength training plans to assemble and keep up muscle tissue using bodyweight or external obstruction, for example, freeloads or weight machines. Weight training can reinforce significant muscles, like the legs, back, glutes, chest, shoulders, arms, and midsection.

Keep in mind it’s imperative to feel some muscle weariness toward the end of the training to ensure you are working or preparing the muscles viably.

It will probably incorporate bodyweight practices like squats, push-ups, jumps, and activities including resistance from the weight, a band, or a weight machine.

 

Benefits

  • It makes the muscles of the whole body stronger
  • Stimulates Bone Growth
  • Lowers blood sugar level
  • Helps in maintaining weight
  • Improves your posture and balance

 

Stretching Exercise

Stretching characterizes the scope of movement of your joints and the portability of your muscles. Sufficient flexibility is significant for athletic execution, day-to-day function capacity, and injury counteraction.

Stretching is genuinely significant and much neglected when individuals consider working out.

Aging prompts a deficiency of adaptability in the muscles and ligaments. Muscles abbreviate and don’t work as expected. That expands the danger for muscle spasms and torment, muscle harm, strains, joint pain, and injury, and it additionally makes it intense to traverse day-by-day exercises, like bowing down to tie your shoes.

It involves tai chi, yoga, pilates, trucking yoga, fascial training, plyometrics, etc.

 

Benefits

  •  It makes your muscles longer
  •  It makes your muscles stronger
  • Reduces pain intensity from an injury
  • Reduces risk of an injury

 

Balance Exercise

Some activities improve your balance by causing you to develop center fortitude.

To reinforce core muscles and improve strength, consistently remember your regimen’s practices that connect with various muscles. Balance and equilibrium practices frequently include moderate, controlled developments that connect with and fortify center or core muscles, which remember the muscles for your mid-region, back and pelvis. Feeble core muscles may prompt unsteadiness, helpless stance, and diminished athletic execution.

Planks, mini ball exercises, glute bridges, yoga, tai-chi, squats, leg lifts, walking, jogging, etc., are included in balance training exercises.

 

Benefits

  • It makes you feel steadier
  • It helps in preventing falls
  • Help with your visionary and auditory function
  • Good posture
  • Helps in effortlessly carrying out daily activities

 

Here at Mother Trucker Yoga, we believe that it’s the small simple changes that lead to the big results in your life so that you can feel good again. And as your go-to trucking fitness company, we believe that in just minutes a day you can live a great and healthy life.

If you are looking to incorporate more driver fitness into your daily life and are not interested in gym-style workouts that just aren’t sustainable as a driver. If you have tried other programs out there and they just aren’t working for you.

Check out our NEW Mother Trucker Yoga LIFESTYLE JUMPSTART Membership Platform and APP.

Use our code: MTY30 for a FREE 30 days!

Mother Trucker Yoga LIFESTYLE JUMPSTART App and platform image

 

 

 

The Best Resistance Band Travel Guide Set for Fitness On The Go

Resistance Band Travel Set for Fitness On the Go

Many of us know that strength training is essential. Not only can it help us build strength, it can slow muscle deterioration as we get older while increasing muscle mass can also increase metabolism. While you can make some strength through bodyweight-only exercises like squats or lunges, often the key to building a more significant amount of strength is by creating resistance. And as a truck driver gaining access to bulky equipment is not possible. The more items you pack in your truck, the less space you have.

The best resistance bands can give you a serious workout without needing access to a gym or yoga studio. These travel-friendly, simple elastic sleeves can help you build lean muscle and increase overall mobility. They are the perfect fitness package for someone who travels a lot and wants to improve fitness no matter what age.

But many sold are not of high quality and end up tearing or cracking after multiple uses. Make sure you invest in therapeutic grade high-quality bands that can withstand high volume use like the ones in the Mother Trucker Yoga Resistance Band Travel Set.

resistance band travel set mother trucker yoga blog

The Science Behind Resistance Band Travel Set

Let’s look at the science — a study in the Journal of Sports Science & Medicine found that just five weeks of resistance band training significantly improved hamstring and inner thigh flexibility. Resistance bands are also way easier on the joints than dumbbells or kettlebells for those recovering from injury or looking for a lower-impact workout. For truck driver fitness and travelers who are always on the move, obtaining optimal wellness within reach.

Research shows that strength gains from using elastic resistance bands are similar to training with dumbbells or weight machines, benefiting truck drivers, to desk personnel to athletes.

What Can Resistance Bands Do?

Resistance-band training can even increase the stabilizer muscles, often better than free weights.

Getting injured is something a truck driver cannot afford to do because if they aren’t driving, they aren’t making money. The stabilizers are intrinsic muscles that help us reduce the rate of injury. With resistance bands, it’s much more challenging to move quickly through a movement which can also reduce the chance of injury.

Resistance bands can also be used in rehabilitation to help improve a joint, injuries tendon, or muscle and increase mobility in different body areas.

Resistance Band Travel Set Exercise Mother Trucker Yoga Blog

Resistance Band Travel Workout On The Go Benefits

There are many benefits to incorporating resistance band travel set into your day. And the best part is you don’t need a lot of time, and you don’t need to change your outfit. All you need is 5 minutes at a time throughout the day to fit their impressive moves in to begin to see the benefits show up in your life and your body.

  • 1) They improve the quality of your exercises.
  • 2) They help to focus your control, form, and function.
  • 3) They recruit your stabilizing muscles.
  • 4) They’re fundamental for functional training.
  • 5) A great alternative to machines.
  • 6) they’re lightweight and easy to use for travel fitness.
  • 7) they’re designed for compound exercises.
  • 8) You have control over the angle.
  • 9) They help you feel your muscles working or not working
  • 10) They work your muscles differently than the use of free-weights

Try a workout and see for yourself:

Try Hope Zvara, CEO of Mother Trucker Yoga’s Resistance Band Workouts:

Grab Your Resistance Band Kit and Go!

Please make sure you get your Resistance Band Travel Set from Mother Trucker Yoga, and our truck driver fitness kit is the only one made just for truck drivers, just like you. With high-quality therapeutic grade rubber, you can work out knowing that the band won’t snap back at you. (Click the image below to purchase)

Resistance Band Travel Set Mother Trucker Yoga BLog

Meet Hope Zvara, CEO & Creator of the 25 pages: Trucker & Traveler Resistance Band E-Guide Book

Driver Exercises: Best 3 Cardio Moves On the Go

As a yoga teacher of nearly 20 years, I understand the importance of balance, and the need for cardio is essential.

As a truck driver finding time to exercise can be challenging, but that doesn’t mean it’s not possible. When it comes to trucking yoga stretching is essential, especially as we age, but we also need to find time to get our heart rate up. Cardio is a great way to take care of your heart health and get your driver fitness on. And with February being Heart Health Awareness Month it is a great time to tune up your driver fitness.

Cardio is a shortened word for cardiovascular (exercise), something most truck drivers don’t get enough of when it comes to truck driver health and driver fitness. There are many benefits to getting your heart rate up and a slight movement in. The below are certainly some of the concerns truck drivers have regarding truck driver health. AHA Journals shared…

Benefits of Regular Exercise on Cardiovascular Risk Factors

  • Increase in exercise tolerance.
  • Reduction in body weight.
  • Reduction in blood pressure.
  • Reduction in bad (LDL and total) cholesterol.
  • Increase in good (HDL) cholesterol.
  • Increase in insulin sensitivity.
I stress to drivers and my Mother Trucker Yoga LIFESTYLE JUMPSTART Platform members to find pockets within their day to add fitness rather than continually separating it from your day.
Mother Trucker Yoga LIFESTYLE JUMPSTART App and platform image

Research is now showing that you don’t need 60 minutes of straight-up cardio exercise to benefit your heart. You may not even need 30 minutes at a time. But you do need something. Mother Trucker Yoga focuses on a variety of fitness and health areas: trucking yoga, driver fitness like resistance, strengthening, toning, core health, and cardio.

My three favorite cardio exercises to do at home and on the go are:

1. Chair Power Run

Place your hands on the mouth of a chair and step back into a plank. Keeping a brisk pace for one minute (or 50 strides) run in place. Work to bring your knees into your chest as best as possible for bonus core work.

Chair Running Hope Zvara Mother Trucker Yoga Easy Cardio Blog

2. Pretend Jump Rope

Stand upright and pretend to hold a jump rope. Begin to gently bounce in a place like you were briskly jumping rope at a level that works for you (your feet don’t even have to lift off the ground if you don’t want them to). Move the pretend rope as quickly as possible. Try to do this for one minute.

Driver Exercises: Best 3 Cardio Moves On the Go walking and jump rope mother trucker yoga blog image

3. A 5 Minute Walk and Talk

We all make and take phone calls, start walking every time you have a phone call.

Do stairs as quickly as you can, almost to the point of being out of breath. Walk outside, walk backward, lunge walk. Get creative. But get up and walk and talk.

 

4 Signs You Are Overexerting Yourself Physically

It is not a good idea to overexert the body, no matter how fit and healthy you might be in general. When you use the body too much or in too strenuous a manner, it can lead to injuries and pain, which can often be severe and last a long time. If you are keen to avoid that, you’ll want to know what the signs are that you might be overexerting yourself physically. Driver fitness is you paying attention to how you move and how you exercise. In this post, we’ll take a look at some of the clearest of these that you might want to be aware of right now.

 

 

Inflammation

 

Sometimes when you are working out too hard, you will end up with some serious inflammation in your joints or muscles. This is very much your muscles telling you that you need to relax a little more and not take it quite so hard. For instance, you might find that you get shin splints after running, and you have to make use of posterior shin splints taping with KT Tape. It is clearly best to avoid that altogether by just taking it a little easier when you are running in the first place.

 

Weak Muscles

 

If you are feeling a lot of sudden weakness in your muscles after you have been exercising, then this can be a sign that you are doing too much during the workout session. Driver fitness can be challenging given your schedule and space, but when you do have time make sure you exercise smart. Of course, you might often feel tired after working out, and if you didn’t then you probably wouldn’t be doing it right. But having incredibly weak-feeling muscles is a sure sign that you are doing too much. So rein it in a little and try to do a little less next time around when this happens.

4 Signs You Are Overexerting Yourself Physically Image Mother Trucker Yoga Blog

Dark Urine

 

It sounds unpleasant, but it is worth taking a look at what your urine looks like after you have been exercising. If it is particularly dark, that might mean that your body has gone through a lot of dehydration during the process, which is itself a clear sign that you are probably overdoing it. It might mean you need to relax a little, and also that you could probably do with a little more water. Remember when it comes to driver fitness and truck driver health you want to be getting in at least eight cups of water. Many health issues can be resolved by improving hydration. Ideally, your urine should be clear or very close to being clear.

 

Confusion & Agitation

 

Bear in mind that there are also some clear psychological signs that you should look out for too, and if any of these present themselves it is time to stop exercising and relax a little and look after yourself as best as you can. For instance, you might find that you feel confused or agitated after you have overexerted yourself, or even while you are in the middle of the workout session itself. This is a sign that you are doing too much, and it’s something you should pay close attention to.

 

As you can see, there are a few signs that you might want to pay attention to, and change what you are doing accordingly. You’ll find that these are important to bear in mind.

How To Stay Fit Without A Trucker Workout

Sitting is the new smoking. And for a truck driver, sitting eight to ten hours a day behind the wheel is taxing on the body. It’s mentally exhausting, and when it comes to the physical body, we feel tired and want to get out of the driver’s seat and sit some more, but we need movement. 

 

It doesn’t have to be a trucker workout when you consider adding movement into your everyday life. It doesn’t have to be a choreographed routine someone created for you to do outside your truck. It doesn’t have to be in a gym or fitness center. When adding movement to your day, the only thing that is required is you move your body, move your body in as many ways as possible. A truck driver workout is where you are working to move as much as possible. Don’t get caught up in fancy equipment or routines. It’s about using your body the way it was designed. 

 

A sedentary lifestyle isn’t just a truck driver concern; 33.6% of American’s are obese (alongside 86% of truck drivers). Solving a sedentary lifestyle issue, exercise is not the solution. It’s filling the gap between the driver’s seat and the idea of exercise. This is why so many drivers aren’t doing a trucker workout. It’s too big of a leap from where they are to where everyone else tells them to go. 

 

So let’s refocus the idea of a truck driver workout and focus on how to “fit” more movement into your day and maximize the time you have with more movement. 

 

But to do that, we first have to know “how” to move. Technology and convenience have robbed us of basic human movement. And although we may be saving our back from lifting heavy things, we are killing our back by sitting around all day. 

 

Here are five ways you can easily add more movement into your day with your truck driver’s time. And the goal, start small, focus on adding 15 minutes of on-purpose movement into your day, and then when that becomes automatic, focus on the next step, like increasing the time or concentrating on actual exercise. 

 

  1. Squatting. Squatting is a basic human movement we have been doing since the beginning of humans. Yet few humans, few American’s, few truck drivers are doing them. Many say that their body doesn’t move that way, but I assure you that your body did move. You just trained your body this way by not doing them daily. So, where can I add more squatting into my day? 
    • While on your bed, bring your knees (one or both) in towards your chest, grab your shins or underneath your thighs and hug your leg(s) in. 
    • Come onto your hands and knees on your sleeper and lean back as far as you can towards your heels, you might not go far, but that is because you haven’t been doing this type of movement for some time. Squat down an extra five or ten times to “look under your truck and trailer” during the day. 
    • Or squat from standing and go as far as you can. Every little bit counts!

Mother Trucker Yoga Squatting

  1. Reaching. Reaching is a basic human movement few do. You can increase your heart rate by reaching overhead, taking a deeper breath, and even stretching your back. Where can you add more movement to your day? 
    • In the driver’s seat, reach your arms forward, upward, backward, sideways throughout the day. 
    • Outside your truck, place your hands on the truck, step back and then lean your hips back and drop your chest. 
    • While in bed, stretch your arms overhead and your legs out as best you can.
    • Reach sitting, standing, anywhere you can.

Mother Trucker Yoga Blog Reaching

  1. Bending. Bending is a function we do daily, but few do it well. Tight legs, stiff back and shoulders, we rounding more than bending. A truck driver workout should start with you moving more throughout the day. 
    • While in bed, loop a belt around the sole(s) of your feet and bring your leg(sup to the ceiling to stretch your back body. 
    • Standing outside your truck, focus on hinging forward from your hips rather than rounding at your waist. 
    • Try bending using the side of your rig for a Half Down Dog style bend.

Mother Trucker yoga blog bending

  1. Twisting. Twisting is an essential way to nourish our spine. When we rotate, we hydrate the disc in our spine and keep our tissues limber. Much of what we do throughout the day doesn’t require us to twist anymore, and it shows. Before you think you need an intense truck driver workout, consider how well you twist in your everyday life. 
    • Twist in the driver’s seat when putting on your seat belt. 
    • Twist in bed by bringing one leg up and over your body to rotate the hips and spine. 
    • While standing, swing your arms side to side to hit your back and allow your body to rotate in the process. 

Mother Trucker Yoga Blog Twisting

  1. Walking. We were designed to walk, yet you are probably not getting anywhere near the steps you need daily. After a long day, don’t sit down again. Get up and walk. In the beginning, don’t worry if it’s not far, or fancy, or fast. Just get out and walk. 
    • Walk on purpose for 15 minutes every day. 
    • Walk an extra lap around your truck and trailer every time you are out of the truck. 32 laps are one mile. 
    • Don’t forget to check out what walking paths are near or around the truck stops. Many trucks stop post the designated walking trails like TA Petro. 

Suppose you are still feeling overwhelmed with figuring out how to fit in a trucker workout. Don’t stress, first focus on everyday life movements, and when you are moving more in life, consider exercise as a great addition.

3 Valid Reasons To Take Your Driving Posture Seriously

Posture plays a significant role in driving, and unless done right, you risk adding on to the 59% of truckers living with lower back pains. According to research, two out of every three truck drivers will experience spinal injuries at some point. This makes it critical to learn why good posture is necessary. In response to the rising cases of lower back pains among drivers in the US, hospitals and alternative care centers make it a priority to help persons living with this problem get relief. Below are some ways your driving posture affects your road fitness and truck driver workout.

  1. To Maintain Normal Spine Curvature.

3 Valid Reasons To Take Your Driving Posture Seriously Blog MotherTruckerYoga.com

The human spine has three natural curves, with each playing a vital function in the body. Sitting upright without feeling any tension or pressure in any of the three normal spine curvatures behind the wheel is crucial. Unfortunately, it is an occupational risk that most drivers tend to deal with quite too often. After long hours of sitting to drive, your back automatically endures compression. However, knowing this information is critical to help you remain mindful of your back.

Usually, when an unnatural curvature gradually sets in, truckers may find it challenging to maintain their regular driving hours. So, persons who attempt it can experience almost debilitating pain that may require the attention of chiropractors. Therefore, to avoid acute or chronic lower back pain, you can consider investing in a good seat with ample back support to enhance your driving posture.

2. Oxygen Increase

When you slouch to drive, the lungs and diaphragm cannot receive enough oxygen. Medical research has also proven that you could be risking a 30% reduction in your oxygen intake. This means that your blood cells need to contend with the minimal supply, consequently causing premature fatigue. Furthermore, your brain may also be at risk, and you may experience a sudden blackout. This happens because it lacks adequate oxygen to maintain cognitive functions and processes on the road. You may also experience blurry vision, increased heart rate, and confusion. However, in sharp contradiction, keeping a good driving posture on the road helps your lungs expand to their total capacity. You breathe more accessible, with enough room for the diaphragm to function as it should. In essence, adequate oxygen gives more energy and increases mental focus as you drive.

3. Efficient Movement of Upper and Lower Limbs

3 valid reasons to take your driving posture seriously mother trucker ygoa blog drivers seat

 

A healthy spine aids the body to move freely without pain or restrictions to the limbs, and this is not just about your truck driver workout; this is about you moving more in your everyday life. When you’re behind the wheel, your arms and legs coordinate to keep the vehicle going. With a good driving posture, you tend to feel flexibility in both shoulders and arms which can help you drive farther longer with less pain. That enables you to negotiate curves on the road without muscle restriction or tension.

 

On the other hand, a bad posture limits movement and increases friction between the natural spaces in the spine. Consequently, you may feel sharp pains when attempting to flex your arms or legs while driving. This happens because of the several nerves jutting out of the spine and connecting to the limbs.

It is worth noting that your joints, bones, and muscles tend to perform better when you adopt good posture. That has a roll-on effect on your breathing, vision, and cognitive functions. You don’t need to implement a typical truck driver workout to improve your fitness and health. Our suggestion first is to get moving more in your day-to-day life. Move your body- any way you can, you can’t go wrong. There is no wrong way. The only wrong way to move initially is choosing not to move at all. 

5 Strategies | How To Be Fit Where You Sit?

,

How to be fit where you sit?

What if I tell you that I am bringing you some health as a token of respect for your hardships? 

We always hear,

Health is wealth!

But in our busy lives, we rarely make time for ourselves. It’s not that we don’t want to, but in the race of survival of the fittest, we fail to manage our lives in a healthy.

Here I am going to give you some tips to stay fit where you sit.

5 Strategies How To Be Fit Where You Sit

1. Hydration

Hydration is vital in physical jobs, but office jobs also hold a hydration standard. No matter what, your body requires 3-4 liter water consumption daily to regulate its physiological functions.

It keeps your mind and body active and makes you more productive. It does detoxification for you while you are doing your work.

 

2. Ambiance 

Keep your surroundings clean and fresh. A pleasant ambiance works as an anti-depressant. The positive vibrations from your space will keep you mentally healthy, and mental health is equally important to physical health, if not more. When is the last time you cleaned your truck or vehicle? Consider using essential oils like lavender, peppermint, or citrus oils to help keep your space smelling great. And watch your stress levels drop too.

 

3. Lumbar Support

Long sitting hours generally reward you with annoying back pain and muscle cramps. The reason for this unwanted gift is our slouching sitting posture. Using lumbar support can solve this problem efficiently. BackShield is an excellent ergonomic lumbar support that helps you straighten your back, correct your position, and relieve you from bothering pain. It is a portable device you can practically carry anywhere with great ease. Keeping yourself fit isn’t just about exercising. It’s also about how you support your body while you aren’t. 

Backshield - seat for truck drivers

 

4. Intermittent Breaks

Our bodies tend to get tired and stiff after a certain length of time while sitting. Sensing the tension, our body releases stress hormones called cortisol, which causes mental stress and hampers the body’s biochemical reactions.

Taking intermittent breaks keeps you fresh and energetic, saving a lot of trouble both physically and mentally. It can be tough to be stopping knowing your destination is on the horizon continually. But if you take a few minutes each morning to plan out where you will stop and when this will not only lighten the stress load mentally but help you plan your time accordingly. Worried about traffic and delays? What is your backup plan? Check out TruckerPath App to know where to stop and when!

 

5. Exercise

It’s so easy for your body to become tense, especially when you spend the majority of your time sitting as a truck driver. Most truck drivers’ fitness is focused on an exercise routine, and I’m here to tell you that it’s much simpler than that. It’s about small micro moves you can add to your day throughout your day, every day. 

You can do the following exercises to release any tension or stress in your body:

 

Neck 

Gently flex your neck in all directions (forward, backward, to the left, and the right side) whenever in half an hour.

Shoulders

Bend your arms to place your hands on each shoulder to look like wings. Simultaneously move one arm in a clockwise fashion and the other in a counter-clockwise manner. Make sure your elbows touch when they come forward to face each other. It will release the tension from your shoulders.

Another exercise you can do is shrugging your shoulders. Raise your shoulders towards your ears, then slowly roll them down.

Wrists

If you have a computer job or you clench a steering wheel all day as a trucker, your wrists tend to get stiff and painful. To avoid such circumstances, keep your arms steady and move your wrist ten times in both clockwise and anti-clockwise fashion. Truck driver fitness is about the little things, open one hand pull back each finger one at a time to stretch your joints, and open your hand from a closed-off fist.

Finger Stretches Mother Trucker Yoga Blog 

Eyes 

Working non-stop can easily affect your vision as the muscles of your eyes get tired doing the job their ass off. 

Make sure you blink your eyes more frequently.

Gently massage your eyes and do some vision exercises.

Abdominal Exercises

Long-term sitting leaves your core and back muscles underactive and out of order. This means when you go to use your body your core and back are vulnerable to injury. Do some abdominal and core muscle exercises like chair rollback (sit tall in the chair and gently lean your body back like you are in the reclining dentist chair and then come back up).

Legs 

Our legs tend to get numb with prolonged sitting and we can struggle with issues like sciatica and clutch leg when driving manual. To keep the circulation under regulation, do some light walking or stretching of legs. When you are in the driver’s seat regularly roll your ankles and think about marching in the driver’s seat by lifting and lowering your knees without leaning your body back to keep blood flow and circulation up to par.

Want the details on how to do these movements and exercises safely and effectively?

Check out our Mother Trucker Yoga Membership Site.

Easy 3-5 minute videos to get you the relief you need fast! Even while driving!

Mother Trucker yoga membership site

STAY FIT Truck Stop Fitness Center Quick Weighted Workout for Drivers

Have you ever stepped inside any of the truck stop fitness centers? They aren’t in every truck stop, but they are free, and after being to more than a dozen of TA Petros Truck Stop Fitness centers, I’m here to tell you this is a hidden gem you want to take advantage of.

NOTE: This is not a full gym, and often people will see it and instantly compare it to a full-size gym. And no matter what, that is a win! This isn’t, but what it is, is an opportunity for you to move.

Now that things are beginning to open back up again, that means for drivers just like you, there are more opportunities for you to get up and move.

Most still look at “getting active and healthy” in the form of exercise. And I’m telling you they are wrong. Well, not totally wrong, but if exercising more would solve all our health problems, we wouldn’t have this conversation. It’s about the little things.

Making small little changes.

If you want good dental hygiene, then you brush your teeth every day. If you want better bowel movements, you are going to drink more water. These are simple, not complicated, yet so many try to make it be complicated. I want to lead you towards health and fitness strategies that are as simple as brushing your teeth and make as much sense as drinking water for better bowel health.

Sprinkled throughout the US are fitness centers just for drivers. Truck Stop chains like TA Petro and Pilot Flying J’s have truck stops with fitness centers just waiting for you to use. Now, are they huge? No. Do they have every machine known to man? No. But they do have just the right amount of equipment and space to get you back on track!

Where We Go Wrong

We focus on the negative. I have talked to hundreds of drivers, and most have never taken advantage of the fitness centers at these locations. Why? Well, one, they didn’t know they existed, and two, they found reason to disapprove. Too small, not enough equipment, and on and on.

The people that want to improve their health will. The people that don’t want to improve their health won’t.

After 20 years working with people in pain and people looking to improve their fitness and health through lifestyle and movement changes, I noticed that it’s not about “exercise”, it’s about learning how to add more movement into your day. Which is what we focus on in Mother Trucker Yoga’s Membership Platform with Quick Simple Moves

What Can You Do Today?

What is one thing you can do today to take better care of your health? If you find yourself making excuses or coming up with bad reasons why nothing will work, then I want to encourage you to take a step back and find

Here are two of my favorite quick fitness moves for truck driver exercise on the go. And I know you are going to love these quick and easy moves.

Angled Abs Drop

Weighted Chest Fly

Let me know what you think about these simple fitness center moves.

And don’t forget to subscribe to my YouTube Channel