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

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.

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.

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

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 Breaks & Move More! mother trucker yoga blog

Image Link (CC0 License)

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. 

 

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.

Healthy Holiday Survival Guide: 5 Simple Strategies

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.

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

Mother Trucker Yoga and Hope Zvara Featured on Start Up on PBS

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Meet Hope Zvara

From yoga teacher to trucking fitness expert Hope has changed helped change thousands of lives over the last 20 years using her simple step-by-step strategies and what she calls her “toolbox. As the CEO of Mother Trucker Yoga, Hope is seen as a leader in the trucking industry for health and fitness. And has been featured in Forbes, Yahoo News,  and Overdrive Magazine; showing drivers how they can go from unhealthy and out of options to feeling good again with her unique easy to follow approach to health, fitness, and life all while living over the road as a trucker.

Helping others is what I do. And for years I helped those in pain on the yoga mat, but four years ago that all changed when trucking fell into my lap. One of many things I have learned being an entrepreneur is the journey is not easy, and when people make it look like it is, you can almost always believe there is more to the story. My journey has not been easy, but I am so grateful I am where I am. I love my drivers and know what I can do for the industry. 

And a few months ago I met someone who loved my story and what I am doing and asked if I wanted to be featured on the show she produces called START UP. I felt like it was a meant-to-be moment. And I said yes. This process has been both amazing and so hard to WAIT for to come to life! I’m just happy and honored I can help an industry that so desperately needs it.

Where Will the Episode Air?

It first airs on World Network on Saturday, Nov 17th at 1:30 pm CST

And then the next day, Sunday, November 28th at 12:30 pm CST on PBS.

Check your local listings for your exact time HERE 

START UP SHow

What is START UP About?

Join host Gary Bredow as he travels across America interviewing small business owners to hear their personal stories and find out what it really takes to start a successful business from the ground up. Energetic, inspirational, and educational, START UP is a fast-paced series that captures the heart and imagination of anyone who has ever dreamed of starting their own business.

START Up is a two-time Emmy nominated show with a reach of roughly 6 million viewers.

How Did START UP Come About?

“The idea for START UP came at a particularly low point in my corporate career. The giant media company I was working for had laid off 85% of my co-workers, and I realized that I would never have the kind of security that I wanted by working for someone else.  However, I had no idea how to start a business.  I wondered how people were able to do things like lease space, get a loan, and essentially create something out of nothing.  I thought that maybe if I heard the stories directly from the people who have done it successfully, maybe it would give me the confidence to start my own business, and essentially control my own destiny. Outside of a small commercial and documentary production company, ironically, START UP was my first truly successful start-up. I have since opened a multi-media production facility and have started several other small businesses.  Without the insight of other successful entrepreneurs, I certainly wouldn’t be writing this today.

I believe that this is the age of the entrepreneur, and as job security has increasingly become a thing of the past, we have no choice but to become self-reliant. Small business is the foundation of growth in America, and it truly starts with one person, with one vision.”

-Gary Bredow

What Other Stations and Networks Will Air the Show?

After season 9 is over, the entire season will go on to be available on Amazon Prime and Create Network.

Don’t forget to set your calendars and DVRs for Sunday, November 28th to watch Hope and Mother Trucker Yoga making waves in the trucking industry.

Mother Trucker Yoga Start Up Show Blog

 

 

 

Hope Zvara Named in Top 30 Female Entrepreneurs for 2022

I’m excited to share that I was featured in Disruptors Magazine this month!

I started teaching yoga because it made a difference in my life. So I signed up for my first of many yoga teacher training. That was nearly 20 years ago.

The article is about the 30 Female Entrepreneurs to look out for in 2022.
https://www.disruptorsmagazine.com/top-30-female-entrepreneurs-to-look-out-for-in-2022/

 

“Primarily male-dominated entrepreneurial ground has seen some of the most incredible innovations when women have set their foot into the industry. Today, their entrepreneurial ideas have been evolving various business domains in no time and, their leadership has become an inspiration for many budding female entrepreneurs out there. From being founders of successful startups to being heads of global business giants, they have embraced these roles effortlessly.”

 

Disruptors Magazine has listed down their favorite female entrepreneurs today, who have made their way to success with not just hard work, but their positivity, grit, and untiring love for their businesses.”

I am honored to have been featured.

For nearly 20 years, I have been on a mission to help others purposefully excel, and for the last four years, I have been on a global mission to help truck drivers feel better wherever they are with small, simple changes. Changes that they can easily and quickly make, many from the cab of their truck so they can feel good again.

What I do is not fancy. It’s functional and practical. It’s designed for a driver who doesn’t have lots of space, time or wants to “workout” or exercise on the truck. And although everyone else is telling drivers that they need to exercise, I’m telling them there is another way.

There is a gap between a very sedentary lifestyle and exercise. Most are pushing exercise, but that won’t work. It hasn’t worked for both truck drivers and the rest of America. 86% of truck drivers are obese, and 32% of Americans are obese. I believe the thing that has to change is our approach, and I’m here to help drivers do just that. And that way is FIRST to implement more everyday life movements into their day. A trucker workout is great, but most can find ideas on Google or YouTube. I’m here to show drivers how to move more in their everyday life. What their day is missing that has nothing to do with exercise. But can lead them down that path confidently if they so choose!

Disruptors Magazine Top 30 Female Entrepreneurs for 2022

I love my drivers, and I love what I can contribute to the trucking community. Whether you are a driver, a trucking school, or a trucking company of any kind, I can help. With affordable, practical, and realistic moves and tools, I believe we can get drivers feeling better the moment they join the movement.

Top female entrepreneurs to watch for distruptors magazine 2022

For more information about joining up with Mother Trucker Yoga, reach out, and let’s move our drivers towards a healthier future together!

CONTACT US  

Catch Hope on Start Up on PBS on November 28th. Where she is sharing her journey as an entrepreneur and what she’s doing in the trucking community! START UP on PBS

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. 

MOTHER TRUCKER YOGA DRIVER SPOTLIGHT – Idella Hansen

National truck driver appreciation week mother trucker yoga blog

Truck Driver Appreciation Week may have passed, 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 amazing and hard trucking is.

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.

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.

idella hansen mother trucker yoga blog

Meet Idella Hansen!

People call Idella MaMA ChooChoo on the CB.

 

QUESTION 1: How long have you been driving?

Answer: 52 years

 

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

Answer: First off it’s not a job for me, it’s a way of life, and I love all of it from customer service to do the hardbacks.

Idella works for IBI Security Transport.

 

DID YOU KNOW?

IBI is a full-service armored transportation company, operating in all 48 Continental States of the USA, Canada, and Mexico. IBI is a privately held company based in Woodside New York. IBI has been in operation since 1966. IBI is a full-service security company, operating Nationwide and in Canada and Mexico.

In 2001 IBI acquired Securicor Valuables Transport, Inc., a high-value, secured, “over-the-road” transportation company. IBI operates this division as, IBI Secured Transport, Inc. This is a national and international operation, with terminals in Trenton, New Jersey, and Salt Lake City, Utah.

 

Recognition Well-Deserved!

Back in 2017 Idella Hansen was nominated and chosen as citizen driver of the year.

Known for her signature red cowboy boots, her willingness to help her fellow drivers, her community, and her fellow women, Idella Hansen leads by example. Idella’s ability and dedication have earned her the respect of her fellow drivers, and TA-Petro is proud to honor her as a 2017 Citizen Driver.

In 2013, TA-Petro launched the Citizen Driver Program to honor exceptional drivers who exhibit strong citizenship, community involvement, leadership, health and wellness, and safety. To date, 26 Citizen Driver Honorees have been named as the best of the best. Idella is one of five members of the 2017 class.

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“Idella is a pioneer in our industry and is a great example of what the Citizen Driver Award was created to recognize. She exemplifies the qualities of the award by her words and deeds on a daily basis, and continues to be a shining example of safety, involvement, and passion within our industry,” said Rick Ash, 2015 Citizen Driver Award Recipient, St. Christopher Fund Board Member, Former Chairman Trucking Solutions Group, Chairman Onramp to Health.

 

idella hansen

 

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

Answer: Because it’s in my blood and it’s pays really great, I work for a super company and they keep telling me not yet don’t retire.

 

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

The first year is the hardest. Be prepared to change your way of doing things.

QUESTION: What is your favorite truck stop?

Answer: Kenley95 North Carolina. I love the update and the facilities

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

ANSWER: That the rules and state regulations would be more uniform

 

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

ANSWER: Mother Trucker Yoga and Rolling Strong and St Christopher’s Trucker Relief Fund.

Idella had a final thought he wanted everyone to know.

We are the lifeblood of the Country and will be for many years to come, which helps us to do a good job. I will continue to truck until I drive it off the end of the world and beyond

 

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/

6 Health Problems You Might Encounter As a Truck Driver

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 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.

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