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5 Strategies to improve your health in 2022: New Guide

We all resolve for the new year to follow. It can be anything from learning a new language to improving your health in the coming months. If you decide to have excellent health, better driver fitness, or want to do better than last year, this blog is for you! Here, we tackle the five strategies to improve your trucking fitness and make 2022 a year of health. Without further ado, let’s jump right into the five strategies to improve your health in 2022.

Top 5 strategies to improve your health in 2022

Look After Your Mental Health.

Our brain is the powerhouse of our body, and having good mental health can reflect physical and emotional impacts on you. So how do you look after your mental health and driver fitness? Start with meditation and mindfulness. 

Please pick up the habit of unwinding by writing in journals because it provides emotional comfort and stability. Drink green tea because it delays age-related cognitive decline and makes us more agile. Be kinder to yourself and remind yourself that you are only human!

Eat Right

A balanced diet today goes a long way! Enrich yourself in low-fat diets that include plenty of fruits and vegetables and sources of protein, fiber, and carbohydrates. Avoid having excessive sugar as it can lead to a condition known as insulin resistance, a precursor to developing diabetes. 

Find a balanced diet that works for you, and stick to it! Reduce your intake of alcohol, especially after 3 pm. Keep your system free from nicotine and caffeine, as these stimulators yield harmful benefits to your body.

Get Your Body Moving

It shouldn’t come across as a great surprise that exercise is critical to your health. Exercising improves cardiovascular strength and releases endorphins, which are happy hormones. It is linked to improving immunity against diseases, and exercising outdoors can enrich your body with vitamin D from the sun. 

Now here’s the thing: you don’t need to go to the gym to exercise. You could exercise with the help of online blogs or YouTube videos- like Mother Trucker Yoga’s YouTube page, teaching just a few minutes of exercise in your trucking fitness routine.

Be careful there are many people out there with fitness videos, but many of them are not trained to teach. Look for videos and blogs written by experienced professionals and ones geared towards a driver’s pain points.

Get Enough Sleep

Happy sleeping! Busy living has disrupted many of our peaceful lives, but it is critical to have an excellent 8-hour sleep each night. Sleeping well has many proven health benefits, and you’ll be surprised to know so. Sleeping boosts your body’s immunity, increases your cognitive reflexes, reduces aging of the brain, and helps in memory strengthening. You should ensure you’re sleeping and waking up each day simultaneously, don’t eat heavy meals before bed, and turn off devices an hour before sleeping.

Hydrate Yourself

Water is mostly what we are made of, which keeps us healthy. Water aids in alertness, keeping your skin and organs healthy. It helps you remain refreshed and work at the best of your mental abilities. An average adult needs eight glasses of water, and so should you if you want to have the best trucking fitness! This concludes our five strategies to improve your health in 2022.

5 Strategies to improve your health in 2022: New Guide Hydrate Yourself Mother Trucker Yoga blog image

Conclusion

We have brought you some driver fitness tricks to put up your sleeve this year. All you have to do is gather motivation and willpower to stick through and become healthier, happier, and have an excellent trucking fitness routine this year!

 

If you are ready to shift gears and join the movement.

Sign up to be a part of Mother Trucker Yoga’s LIFESTYLE JUMPSTART Platform & APP!

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Best Core Exercises for Truck Drivers

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Best Truck Driver Fitness Core Exercises When You Don’t Have a Lot of Time.

When it comes to driver exercises, and truck driver fitness, it’s time to update yourself, no more sit-ups, there is a better way. We have all heard how important it is to strengthen your core, but the only problem is most people are still doing traditional core work. 

What is traditional core work?

Traditional core work in my experience is exercised flat on your back, where you flex your body (crunch) up off the floor. When movements like these are coupled with flailing fast and furious body parts, you feel out of breath and hurt for the wrong reasons. Yet there we are calling “sit-ups” an excellent core workout when there is a better way. 

Times have changed and so has how we move, with the average person sitting 13 hours a day that’s enough if that’s not enough to consider moving more, I don’t know what is. And if you average in 8 hours of sleep on average, a person gets, that 21 hours PER DAY people are sitting. 

The stats don’t lie, we sit way to much!

How Truck Driver Fitness Can Help.

On top of all of that sitting at work, and for meals and commuting, the respondents:

  • Sit another 1-2 hours while watching TV (36 percent)
  • Game another 1-2 hours (10 percent)
  • Lounge for 1-2 hours for things such as reading (25 percent)
  • Use their home computer for 1-2 hours (29 percent)” (PRNewswire)

And truck driver or not- we Americans sit WAY TO MUCH! 

So when you choose exercises to try to improve your health, fitness, and overall well-being, we want to make sure we are selecting movements that aid us in our everyday life. And truck driver fitness is a thing and you want to be a part of it.

Why Not Sit-Ups for Truck Driver Fitness?

The traditional sit-up is done flat on your back; when core-based exercises are all performed this way, we lose the opportunity to use our back muscles (which are a part of our core). So if you are concerned with the health of your back and spine, it is best to opt for other movements when focusing on your midsection. 

Sit-ups also focus primarily on flexion, and for someone who spends most of their day sitting, this is not helping you. All of that flexion encourages the chest, pec, and neck muscles to stay short and tight, and the upper back and neck muscles to continue to be overstretched and strained. Think about your driving position (or if you are in an office, how you sit at your computer), after a few hours you end up with your head sinking forward and your shoulders and chest collapsing forward over the steering wheel. Like you would yank and pull on your upper body during a sit-up. 

Finally, those good-intentioned sit-ups only work a small portion of your core, and the movement you are choosing to do shortens the abs rather than lengthens them. And if you are going to work on your back, make sure you are finding what is called “neutral.” A place where your lower back is not pressed flat into the floor nor overly arched. 

So when you choose the best types of driver exercises to strengthen your core as a truck driver, choose movements that:

  1. Focus on form and function.

     Gone are the days that huffing and puffing, yanking and jerking your body all over the place, and calling it a good workout are over. Core exercises or not, challenge yourself and see how well you can hold a move or move slowly and control how you move every step of the way. 

  2. Focus on movements that extend more than flex.

    The extension works the body 408% (roughly 10x) more effectively than flexion does.

  3. Focus on movements that include working your back muscles.

    When all we do is “front core” exercises or what many of us call “ab” exercises we actually leave our back vulnerable to injury. By inadvertently over strengthening our front core and neglecting our back muscles (which are a part of our core) we can sometimes do more harm than good. (Read more about neck issues what exercises to do to help)

According to the American College of Sports Medicine (ACSM), core training is an essential part of any personal fitness routine. Your core helps transfer force and power from your lower to upper limbs. The stronger your midsection is, the safer you’ll be during exercise, plus when you have a stronger core, you are less likely to injure your back.

4 Driver Exercises to Strengthen A Truckers Core:

Driver Exercises #1 – Weighted Extension:

Prep Time: 1 Minute

Total Exercise Time: 30 Seconds – 3 Minutes

  1. Find a place to sit on your sleeper, the ground, or your floor at home.
  2. Bend your knees (optional place a pillow or small ball between your knees to squeeze for lower body stability. (If your tail bone is sensitive place a blanket under your tailbone)
  3. Grab your weight (1 lb – 10 lbs) and place it on your chest.
  4. Keep a straight spine (no rounding in the shoulders, upper back, or lower back).
  5. Inhale and exhale to prepare.
  6. Inhale slightly tuck your tail bone under and lean back to 45 degrees (do not go all the way down).
  7. Exhale and with control draw your body back up sitting tall and press your arms overhead/weight.
  8. Do not round your upper body when pressing up overhead. If your shoulders are tight press the arms to a 45-degree angle.
  9. Repeat this 10-30 reputations working on form, function, and control.
  10. Try this on our mini ball for 10x more core activation.

Core Exercise for Truck Driver Fitness Mother Trucker yoga Blog

Driver Exercises #2 – Oblique Weighted Twist

Prep Time: 1 Minute

Total Exercise Time: 30 Seconds – 3 Minutes

  1. Find a place to sit on your sleeper, the ground, or your floor at home.
  2. Bend your knees (optional place a pillow or small ball between your knees to squeeze for lower body stability. (If your tail bone is sensitive place a blanket under your tailbone)
  3. Grab your weight (1 lb – 10 lbs) and hold it in front of your chest (imagine there is a pole keeping your hands in front of your chest).
  4. Keep a straight spine (no rounding in the shoulders, upper back, or lower back).
  5. Inhale and exhale to prepare.
  6. Inhale slightly tuck your tail bone under and lean back to 45 degrees (do not go all the way down).
  7. Inhale and work to rotate to the right, really pay attention to your spine and rib cage rotating (not your hips and pelvis).
  8. Exhale and return back to center (stay at a 45-degree angle).
  9. Inhale and work to rotate to the left, go as far as you can without rolling onto one hip or rounding your spine.
  10. Repeat this 5 to 20 rep each direction.
  11. Try this move with our mini ball behind your back for 10x the core activation.

Oblique Weighted Twist Core Driver Exercise Mother Trucker yoga Blog Post

Driver Exercises #3 – Plank Oblique Twist

Prep Time: 1 Minute

Total Exercise Time: 30 Seconds – 3 Minutes

  1. Start on your hands and knees on the sleeper, ground, or your floor at home.
  2. Drop to your forearms and place your elbows and fists a forearm’s width apart.
  3. Step one foot back at a time until your body is in one straight line.
  4. Press your fists into the floor to help activate your core.
  5. Drop your tailbone between your legs and press your lower abs and hip bones into your lower back.
  6. Draw your shoulders back and breathe.
  7. Now rotate your hips and lower body to the right.
  8. Press your hips up slightly to activate your obliques.
  9. Hold for 5-20 breaths, then repeat the opposite side.

Plank Oblique Twist Driver Exercise for the core Truckers Mother Trucker Yoga Blog Post

Driver Exercises #4 – Plank Oblique Twist

Prep Time: 1 Minute

Total Exercise Time: 30 Seconds – 3 Minutes

  1. Start by lying down on your sleeper, the ground, or the floor.
  2. Adjust your pelvis so it’s level, do not press your lower back into the floor, imagine a small arch in your lower back.
  3. Draw your legs up to a tabletop position (optional: put a mini ball or pillow between the knees and squeeze for more stability) and flex your feet (you can opt to keep your feet on the ground OR do a few reps with one leg, and then switch to the other).
  4. Grab your weight (optional) and extend it up overhead. Turn the folds of your elbows towards your nose (shoulders move in external rotation).
  5. Inhale and exhale, work to stabilize your core, remember only go as far as you can keep your back and ribs from arching and pulling up towards the ceiling.
  6. Inhale, and begin to lower your legs towards the floor and your arms overhead.
  7. Reach through your fingers to stretch the shoulders.
  8. Exhale and draw your arms back up and knees back up over your hips.
  9. Repeat this 10 – 30 times moving mindfully with your breath. This is not a race.
  10. To make this more of a challenge (as long as you can keep your back from arching) once your heels meet 1 inch off the floor, press your legs long and engage your glutes and inner thighs.
  11. You go this!

Weighted core full extension truck driver exercises mother trucker yoga blog post

weighted core full extension Driver exercise mother trucker yoga blog post

Strengthening your core is extremely important regardless of your physical state or your age. When implemented correctly, you can experience a decreased risk of injury, better stability, and performance during workouts. A strong core improves the quality of life for everyone and reduces the chances of severe injury.

Age, mobility restrictions, or past injuries shouldn’t prevent you from strengthening your core. You can get all these benefits by performing these exercises safely and effectively. Focus on proper breathing and posture first and ditch the sit-ups. You’re bound to notice better balance and stability and may even see a reduction in back pain. But they won’t do anything for you unless you allow yourself to start today with 5 minutes of simple core work. 

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Benefits of Meditation — And Simple Ways To Start Meditating

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When your profession demands for you to be on the road for the majority of the year, your physical and mental health can take a turn for the worst. As previously mentioned on the Mother Trucker Yoga blog, “while out on the road, movement can be limited and stress can be high.”

Thankfully, Mother Trucker Yoga has brought mobility and good health back in drivers’ lives. But if you would like to practice another stress-relieving method in addition to our easy workouts, consider adding meditation to your daily routine.

You might be asking yourself, why choose meditation? Can’t I just take deep breaths whenever I feel stressed? Though a post on Pain-Free Working indicates that simple breathing exercises could temporarily alleviate stress, practicing meditation strengthens the mind to cultivate inner peace and improve mental well-being in the long run.

The Benefits of Meditation

The benefits of meditation are limitless, and given the sedentary lifestyle of truckers, there’s a lot that can be gained. The road is long and lonely, and it can negatively affect your state of mind and physical health. However, with the help of meditation, truckers can get the job done while still taking care of their mind and body.

Based on scientific studies, here are the benefits of meditation, as shared by Healthline:

  • A good way to manage stress
  • Minimizes anxiety
  • Improves self-image and promotes a positive outlook on life
  • Increases self-awareness
  • Increases your attention span
  • May decrease age-related memory loss
  • Promotes kindness
  • May help battle addictions
  • Improves sleep
  • Helps manage pain
  • Can decrease blood pressure
  • Can be practiced anywhere

Different Forms of Meditation

Believe it or not, there are numerous forms of meditation; so if one form doesn’t work for you, there are still plenty to choose from. One of the more well-known forms is yoga meditation. The controlled breathing exercises and postures focus the mind on the practice and calm the mind, all the while promoting flexibility. Yoga is also a type of movement meditation, which is where you draw mindfulness from movement. Tai chi and martial arts also fall under this category. Spiritual meditation is often a huge part of Eastern spiritual traditions, such as Buddhism, Hinduism, and Taoism. For religious meditations, this often involves prayers to divine power. For non-theistic traditions, self-awareness and self-actualization are the focal points of the meditation.

Another form is zen meditation. It can be part of Buddhist practice, where meditators must be mindful of their thoughts without judgment. At the same time, focus on their breathing and maintain a
comfortable position. According to Medical News Today, zen meditation requires more discipline and practice, and practitioners often prefer to study under a teacher, considering all the steps and postures that must be followed. With that in mind, this may not be the best meditation form for truckers. To see what other meditation forms could potentially work for you, check out this blog post on MindWorks.

Tips for Beginners

As straightforward as deep breaths in and out may seem, meditation is not as simple as you would think. But by starting off small and practicing every day, you’ll get the hang of it, and eventually, you’ll open your mind and body to new techniques.

To help you get started on meditating, here’s what you can do:

1. Designate one area, a comfy chair or cushion for meditation

Getting into the habit of meditating can be difficult; however, creating a small relaxing environment can help set you up for a successful practice, whether that’s just a chair in your living room or a cushion next to your bed. Cushions are definitely recommended for truckers since you can take them with you wherever you go. Eventually, you’ll have the ability to meditate anywhere, but for now, setting up the scene will help you get in the right headspace.

2. Start with just two minutes every morning

Before you go about your day, begin your morning with meditation. Doing it first thing in the morning will naturally become part of your daily routine, giving you a positive mindset to tackle the stressful drive ahead. As for the meditation itself, rather than following a specific type or technique right away, just spend two minutes listening to your own breathing. Take note of the movement of your body as you breathe in and out. When your mind wanders, and it will just bring your thoughts back to breathing. You could even count each breath. Do this for the first week or two, increasing to five minutes in the following, then possibly move on to guided meditations.

3. Stay connected with a meditation journal

A journal is a great way to track your progress, as your entries offer clarity and insight on how you might need to adjust your meditations and how far you’ve come since the beginning. Daily journaling gives an opportunity to reflect, gain perspective, and most importantly, be positive and kind to yourself. As for the entry format, it’s entirely up to you. It can be as simple as including the date, type of meditation, and comments on the practice, or you can use a guided format. With all these benefits and tips in mind, it’s clear that regular meditation is an easy way to achieve a good work-life balance, practice gratitude, and maintain a positive mindset as you trek across the country on your own.

 

4. Benefits of Meditation

If you are wondering how has meditation helped others? Check out Healthline’s benefits and stories from people just like you. And learn how meditation has impacted their lives. HERE

Article written by Mandy Rudd
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