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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!

Mother Trucker Yoga LIFESTYLE JUMPSTART App and platform image

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National Drink Water Day – 6 Reasons Science Says You Should Drink Water

6 Reasons Science Says You Should Drink Water

March 22, 2022, is National Drink Water Day, so drink up truck driver because your body depends on it.

8 glasses of water is a recommended volume that your body needs to hydrate itself. But what does it mean to hydrate our bodies? There are many benefits of drinking water, and this article is written especially for truck drivers. Yeah, I’m talking to you over there. As someone who needs to have good truck driver’s health, water can be the key ingredient that you’re missing. Today, we talk to you about the 6 scientific reasons drinking water is good for you.

Many drivers are living on the verge of dehydration and that dehydration could be what is causing all those symptoms you may even be taking medications that could dissolve once you hydrate yourself.

6 Scientific Benefits of Drinking Water for Better Truck Driver Health

Improves Brain Function

Water is an element that our brains require to stay functioning optimally. Studies were conducted on dehydrated focus groups that showed increased signs of distress, fatigue, mood swings, and lack of concentration. It is known that by hydrating yourself, you can make your brain perform optimally and have better truck driver health.

Keeps Body Active

Hydration can keep your body in good shape, especially in high heat or exerting conditions. Experts have noted that losing just a little as 2% of your water content can cause extreme effects such as fatigue, low cognitive functions as well as reduced motivation. Optimal hydration has been shown to avoid the problem of a tired body, and for truck drivers, fitness is of importance.

Helps in Weight Loss

Long trips filled with stops to the nearest steakhouse or burger spots are an easy way of gaining weight. To lose it, you’d need a dedicated workout routine and perhaps trips to the gym that you’re not able to take. Here’s where drinking water can help you lose some weight.

Prevents Headaches

Social isolation and fatigue are common amongst drivers. Long hours stuck in traffic with no sense of entertainment can leave one with a lasting headache and a short temper. If you’re easily being agitated and have a recurring headache, drinking water can make you feel better in your headspace.

Relieves Constipation

Diet is something that truck drivers are unable to focus on due to the trips they have to make and the comfort they can find on the road. Unbalanced diets with low fiber intake can cause constipation, but drinking water can help you if you find yourself in that spot.

Cures Hangovers

12.5% of truck drivers in the US fall under alcoholism due to the conditions they have to deal with as part of their jobs. One can casually have one too many, but the consequence of hangovers can decrease work performance and can make driving an impossible task. Staying hydrated and drinking plenty of water is the most effective method of curing hangovers.

Conclusion

This article is your wake-up call to drink the water your body needs to keep itself healthy. In the long run, staying dehydrated can lead to severe health deteriorations that can be avoided if you start drinking plenty of water today. For the drivers who spend hours on the road, doing their duty, it is essential that they keep themselves fit, and there isn’t an easier way to achieve better truck driver health than to drink some water.

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5 Strategies | How To Be Fit Where You Sit?

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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

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New Year’s Water Drinking Challenge

New Year’s Water Drinking Challenge

2020 is out, and 2021 is IN! 

Instead of setting those typical diet resolutions for the new year, I want to help you achieve a holistic, healthy lifestyle. If the New Year New You approach worked, we’d all be… well, you know where I’m going with this. 

Less than 8% of people follow through with and achieve their News Years Resolutions. Why? Because you still believe that something magical happens when the clock strikes midnight. That Cinderella will get her dress, and the pumpkin will turn into a sweet ride. 

That is not how life works, yet so many of us fall victim to this mindset. Hopeful goals without a plan are just dreams that feel real while we are asleep. 

With Mother Trucker Yoga’s help, you can stop committing yourself to those challenging and restricting diets and perfect exercise plans that just don’t fit for a trucker’s lifestyle; try something simpler and more effective!

Begin your new year with the mindset that you can start today. RIGHT NOW and that there is no magic pill and it will take work. But that doesn’t mean it can’t be fun. 

I want to invite you to join me starting on January 1st with a WATER DRINKING CHALLENGE! 

Water Drinking Challenge Mother Trucker Yoga Blog Man Drinking

Did you know:

  • That when you think you are hungry, you are more often thirsty. 
  • Leaves your body’s muscles and tissues stiff, tight, and in pain (don’t forget the STIFF Mother Trucker pain relief cream too).
  • That dehydration is a SYMPTOM to depression (yes, I said that correctly).
  • That getting more water in as a driver is NOT complicated and doesn’t mean you need to drink 200 ounces a day and be peeing non-stop.
  • Dehydration impairs brain function and can cause fatigue, memory loss, brain fog, sleep issues, and mood swings. 

And if you need even more support and motivation, join Mother Trucker Yoga’s Membership Site packed full of customized trucker videos, tips, moves and inspiration.

 

How Should You Start?


Here at Mother Trucker Yoga, we believe in slow and steady, and we don’t believe in lofty empty promises. 

We believe in breaking things down and getting to the root cause of why things are working or why they aren’t. 

A Water Drinking Challenge is a PERFECT way to ring in the new year and make a lifestyle change that will impact EVERY other area of your life.

When it comes to liquids, water is the champion! It offers an abundance of benefits like increasing energy, promoting weight loss, flushing out toxins, and boosting the immune system. Water is also free of calories and sugar.

Most people are aware of this; however, we’re still not drinking enough H2O.

To help jump-start your new healthy habit, I created a 30-Day Water Challenge worksheet. Print and keep it at your desk, on your fridge, or in another highly visible space this month. You can grab this PDF inside the Accelerate Your Health with Mother Trucker Yoga Facebook Group!

MTY Water Drinking Challenge Sheet

Recommendation:

It is recommended that an individual consume at least 64 ounces of water per day. If you want to get more specific, divide your body weight in half, then aim to drink that many ounces of water per day. For example, a person who weighs 150 pounds would have a goal to drink 75 ounces. You can calculate your number, and write it at the top of your worksheet. But even if you hate drinking water, how about one more bottle than before? You can do that, right?

Whether you never drink water, drink a bottle or two of water a day, or LOVE water and can’t stop, this Water Drinking Challenge is for you!

It seems like a simple thing, but you might be surprised at how much better it feels to have plenty of clean water running through your veins.

 

You Could WIN!

We want to make this fun for you! We will be giving away a few 64 oz. Black Canyon Outfitters Heavy Duty Water Bottles with Twist Lid in black from RoadPro!

Double-wall vacuum insulated stainless steel water bottle. Those that are the most active and participating in our Water Drinking Challenge will qualify to WIN at the end of the month. (only those living in the US lower 48 will have Water Bottles shipped out unless you pay for shipping, thanks for understanding).

 

Simple Strategies to Drinking More Water:

  1. Invite a friend to join in the water challenge with you. Accountability goes a long way in reaching healthy living goals.
  2. Buy a new water bottle with the ounces listed on the side.
  3. Write on the caps of the water bottles and count down from 6 to 1 or 4 to 1 until you meet your ounces goal.
  4. When you wake up in the morning get 8-20 ounces of water in first thing. Don’t even think before you drink.
  5. To better coordinate bathroom breaks with stops, one hour before you stop drink up.
  6. Commit to drinking a full glass of water before eating every meal.
  7. Stop making excuses. Enough said.

 

Okay, let’s get started. Go fill up your water cup. Cheers to a healthier you!



How do you join the movement?



Join our FREE Facebook Community over at Accelerate Your Heath with Mother Trucker Yoga and invite your friends! 

There you will get motivational tips, check-ins, and your FREE water tracking chart (PDF)! And guidance from me!



Instead of making the same New Year’s resolution again this year, how about we shift our focus and build a foundation to stand on so those healthy things we desire aren’t empty promises yet again, but pillars that do not waiver and create healthier habits for us to achieve any goal naturally!

 

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