Posts

10 Tips for a Functional Body

Did you know that there are over 7 million truck drivers on our roads? Sadly, truckers are one of the unhealthiest populations in our country. The long work hours, little to no time to rest or stretch throughout the day, and the obvious requirement of sitting for long hours on end do not help matters much. These forces work against drivers maintaining a functional body, but it doesn’t have to be that way.

Yoga has been around for nearly 5,000 years. Yoga is comprised of different poses that help different parts of the body. Most people start to incorporate yoga, or other mindful movements, into their daily routine in order to benefit themselves both mentally and physically. 

It isn’t a secret that life on the road as a trucker isn’t easy. Deadlines quickly become the priority and your health and overall well-being takes a backseat. BUT you don’t need a gym or a yoga studio to stay healthy. There are many things that you can do to help keep your body functional and healthy while on the road. 

Here are 4 changes you can start to make today to start living life on the healthier side of the highway. Get a functional body in no time!

 

1. Do Something While You Are Driving!

 

Now please don’t take this the wrong way. Safety should ALWAYS be your #1 priority. However, if you can multitask while driving I encourage you to do it. Get the most out of the time you have by utilizing hand weights, resistance bands or mindful breathing exercises while driving. Better yet, tune into Mother Trucker Yoga’s Yoga in Seat Guided Audio that guides you through simple exercises to help keep your body and mind limber, happy and healthy while on the road.

 

2. Move

 

How many trucks have ever considered yoga? Probably not many. It’s ok–believe it or not, I’m not shocked. However, yoga is for everyone–truckers included. Truck drivers sit all day, have limited movement opportunities, incur broken sleep patterns, and have added stressors that continually take a toll on their bodies. There are also limited resources available to them to make the changes they know they need to make. Incorporating yoga movements will help you to increase wholeness and wellness. If you are looking for a starting point, the Mother Trucker Yoga Online Studio only costs $7.99/month and you will receive professional, inspiring, functionally-safe classes accessible wherever you go. 

 

3. Shed Your Shoes

 

After a long day on the road, take off your shoes! Our bodies are like rubber bands; the tighter a rubber band gets on one end, the more it will pull on the other end. If our fascia becomes stiff, the more we feel that sticky stiffness in our bodies. So what I’m saying is: if your hips are tight, your feet will react, and if your feet are tight, your hips will react. Get the point? So in the end, shed those shoes! And if you suffer from foot pain, know that pain relief is not far.

 

4. Strengthen Your Core

 

Your core muscles to help support you in everything that you do. Strengthening your core helps to improve your posture, decreases lower back pain, and improves your overall stability and posture. As the creator of the Core Functional Fitness Program, I have over a decade of experience teaching and practicing functionally fit exercise. 

 

Making these small changes today will lead to a lifetime of benefits, both physically and mentally. Don’t waste any more time–start today and work on your functional body!

 

Here are some other great resources to help you get started:

Smart Ass Core 20 Minute Workout Video

Attention Truckers: Step It Up with Interval Walking

Pelvic Tilts: Best Move for Truckers with Back Pain

7 Little Changes Drivers Can Make To Improve Their Health

Trucker Fitness Blog Post Mother Trucker Yoga

Trucker Fitness: Expectations vs. Reality

Trucker Fitness: Expectations vs. Reality IS something that needs to be discussed because it IS tricky to stay fit and healthy while on the road. But with a little planning ANYONE, can improve their over the road lifestyle.

Now lets be clear: I am not a trucker. But I have had the privilege of working with drivers over the last fifteen plus years locally in my Wisconsin yoga studio. And now hundreds of drivers through Mother Trucker Yoga.

And as someone who does travel quite a bit, fitness on the go has to be a priority or, it can fall to the bottom of the list quickly.

Fitness first.

Let me say that again: fitness first.

I don’t care how old you are, how stiff, overweight, arthritic , what your gender, skin color or what brand of truck you drive. Fitness first.

And to be even more clear: Fitness does not mean you have to be the most fit. And it surely does not mean you have to chisel out 60 consecutive minutes each day to qualify for such a badge.

When many hear “fitness” they instantly think long workouts, classes, and getting to the gym. But for most drivers that is not reality.

Reality is, you if you are a driver, then… wait for it… you are driving for most, if not all of the day or all night.

But wedged in between tough traffic and arranging your load are small bouts of time where you CAN insert fitness.

Yes! You, the one who rolled your eyes at the sight of my website titled: Mother Trucker Yoga, but were intrigued enough to read on CAN be fit while being a truck driver.

I’ve done a lot of research, I mean a LOT of research when it comes to fitness, and what I call everyday functional fitness. Meaning: movements that make sense for your life and lifestyle and enhance your abilities to keep doing what you love and assist in you living life.

So that means for you- AKA the truck driver, that trucker fitness IS a reality and can be achieved. If you are open minded enough to start to make some small yet powerful changes to your every day life.

Things like (Click links to access video on each move):

  • Stretching your fingers and wrists against the steering wheel to help combat tightness and arthritis in those very necessary joints.
  • Twisting your entire spine on purpose when reaching for your seat belt and buckling up- because it’s the law.
  • Stepping up into your rig, and instead of doing those two steps just once and in. Creating your own stair climber and for a minute straight stepping up and down as quick and safely as you can.
  • Filling up with fuel and down dogging it like no one is watching (like the Half Dog pictured below). And if they are… Asking them to join. Trucker Fitness - Downward Dog Blog

These are just a few ways you can create a reality around fitness for YOUR lifestyle.

When I dove deep into research on yoga and fitness for truckers I found a few videos with someone standing next to a truck doing push ups or jumping rope. And for the one app I downloaded, it was again someone doing jumping jacks next to a big rig, toe touches and then a few demonstrations of sit ups. That with all my research on core health, I wanted to come through the phone and offer some tips on how to safely and more effectively work your core.

Today, I want you to not over think fitness. Consider what you can insert into your already busy day. What moments (and that is all it takes) do you have that you can make a conscious effort to insert a quick move here or there.

Mother Trucker Yoga’s whole premise is 3 – 5 minute EASY moves explained for the drivers body for a move that make sense and you can feel the difference with. Why? So you can keep doing what you love with less pain.

So don’t be distracted by someone telling you you NEED 60 minutes of exercise daily. And what they mean is hitting the gym for 60 straight minutes.

What I’m telling you today is if you add a move here, and a move there and a few moves at the end of the day right inside your rig. You WILL feel the difference! And as a result start to make more positive changes to your life.

Because every little movement adds up! And we are meant to move. Not just once a day for 60 minutes. But all day long. And Mother Trucker Yoga is here to show you that it CAN be done! And currently truckers all over the US are incorporating this very idea into their day with BIG results.

So what is one move, one thing you can add to your day today?

What one move?

For just a few minutes?

Master that move.

And before you know it, fitness will become a reality.