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National Stress Awareness Day- 11 Ways To Reduce Stress and Overwhelm in Your Life

 

It’s National Stress Awareness Day

We want to share with you 10 Ways To Reduce Stress and Overwhelm in Your Life.

Life Is About Choices

The great American philosopher, Ralph Waldo Emerson, wrote a letter to his daughter, who was worried about a mistake she had made. This is what it said:

“Finish each day and be done with it. You have done what you could. Some blunders, losses, and absurdities no doubt crept in; forget them as soon as possible.

Emerson’s quote reminds us that we must give ourselves permission to make a few mistakes, be imperfect, and “fall off of the wagon” from time to time. Do not let stress and mishaps prevent you from moving forward. Accept what you were able to accomplish and leave yesterday in the past.

An article in Medical News Today discusses how “overwhelm and stress, in common terms, is a feeling people have when they are overloaded and struggling to cope with demands. These demands can be related to finances, work, relationships, and other situations, but anything that poses a real or perceived challenge or threat to a person’s well-being can cause stress.”

You may not always control what happens daily, but you can practice healthy habits to manage stress.

10 Ways to Reduce Stress and Overwhelm in your life Mother Trucker Yoga BLog image stress

11 Ways You To Reduce Stress and Overwhelm in Your Life:

Today is November 2 2022, and National Stress Awareness Day; we all get stressed from time to time. The issue is that many of us have never adopted ways to reduce the stress in our lives, so we have normalized it.

Our body is set up to help us succeed and reduce stress. The parasympathetic nervous system is part of the body’s autonomic nervous system. Its partner is the sympathetic nervous system, which control’s the body’s fight or flight response. The parasympathetic nervous system controls the body’s ability to relax. It’s sometimes called the “rest and digest” state. Yet many of us are not taking the time to utilize our body’s built-in systems. Below are 11 simple and fast ways to help you reduce stress and step into the parasympathetic nervous system.

Reducing Stress Fast – National Stress Awareness Day

1. Get up a few minutes earlier than planned and take some time to be silent, meditate, and visualize how your day will be great. Here at Mother Trucker Yoga- trucking yoga is all about finding the small pockets of time to reduce stress and get moving.

2. Allow others to help you. If they did not want to help, they shouldn’t have asked. And that, my friend, is not your concern.

3. K.M.S. (Keep Mouth Shut). This single piece of advice can prevent enormous trouble, concern, and pain. Ask yourself: “is what I am about to say helping or hurting”? And go from there.

4. Eat right. Start with one right choice. An apple. A glass of water. No need to bulldoze your life today. Just add in one new food or drink more water and see where it takes you.

5. Listen to relaxing music or guided meditations (Check out M.T.Y.’s guided meditations made just for drivers).

You can choose what you listen to. 6. Choose uplifting or motivating broadcasts or shows. Stay away from music, radios, and entertainment that only causes more pain, confusion, agitation, and anger.

7. Laugh—every single day. Laugh. Laugh so hard you cry. And better yet, laugh with a friend. Laughter releases endorphins that you desperately need to stay happy.

8. Surround yourself with people who lift you rather than tear you down.

9. Take ONE DEEP BREATH before you say or do anything more.

10. Be kind to unkind people. Kindness matters. Being kind doesn’t mean you agree with them or even want to be their best friend. But if you won’t be helpful, then who will be?

11. Meditate, pray, practice trucking yoga and good driver fitness practices. When was the last time you unplugged with something that would plug you back in? Make sure you check out Mother Trucker Yoga LIFESTYLE JUMPSTART Membership Platform & APP, where drivers just like you can come together and get fit- inside and out right from the cab of your truck.

12. Living over the road, where your home, office, kitchen, the vehicle is, all the same, can be overwhelming and stressful. Stress can cause headaches, muscle tension, difficulty sleeping, irritability, and negatively affect our immune system. Faith-based anxiety treatment can be a source of advice. We all know that pressure is not suitable for us physically or mentally. However, how do we keep stress from manifesting in our daily lives?

Mother Trucker Yoga Lifestyle Jumpstart Membership Platform and APP

Finding the best overwhelm, stress relief strategies, and trucking yoga for optimal driver fitness doesn’t have to be elaborate or take forever. But you might have to try something and then see how it works for a few days or weeks; if not, move on to the next thing. Do not give up if one doesn’t work; move on and try another. However, it is essential to keep looking for the tools to help you manage life’s ups and downs healthily. Keeping stress at a manageable level is vital for your overall well-being. You deserve it!

Surround yourself with people that support you in your journey, and leave behind those that do not. You will not regret it. Too many people in today’s world have come to normalize stress. Do not be that person. Identify your stress triggers and then take action to dismantle that stress. It may feel like work in the beginning, but in the end, you will feel the effects of a happier, healthier life.

Resources: 

https://www.medicalnewstoday.com/articles/145855.php

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Trucking Yoga: How to Use Mindfulness When You Are Stressed Out?

Stress is a card we’re all dealing with these days— from deadlines and personal problems to traffic and unhealthy work-life balances. Here’s the surprise: mindfulness can help. Now, if you’re wondering what mindfulness exactly is, it’s the act of focusing on the present without judgment. This act is taught with many other activities such as trucking, yoga, and meditation and can have lasting effects in helping you de-stress. Let us tell you how to use mindfulness when you are stressed out.

Five best ways to use mindfulness when you are stressed out

You become aware of your thoughts.

Being tuned to what is happening inside your head and thoughts can help you unwind. You can step back and view them instead of taking them quite literally. This way, your stress response is not triggered, and you can take a backseat from being stressed.

Try to focus on what you’re thinking without judging or reacting to those thoughts. Acknowledge their presence and know that your thoughts do not control you, but instead, you control them!

Reaction becomes response

Sometimes, when you’re faced with a stressful situation, you react in its heat. And then comes regret. Mindfulness and trucking yoga make you pause for a moment and use your “wise mind” to assess the situation. Then you’re not just removing yourself from a panicking situation but also making a smart move on your part.

You are sensitive to your body’s needs.

Some forms of mindfulness, such as a body scan, can help you be attentive to your body. Are you asking yourself how that works? 

Here’s the answer: you focus on each of your body parts, focusing on how you feel there without any reactions or judgment. This helps you notice underlying tension in muscles or any pain that might have been brushed off during stressful days. 

Acknowledging an issue is already half the battle won, and you can take measures such as trucking yoga to release yourself from the pain.

You become aware of others’ emotions.

The entire practice of mindfulness is based on high focus; hence your focus; on the emotions of others can also help you contain a stressful environment. You are much more open to caring and understanding other’s emotions behind their responses to you, and once more, you can make smarter decisions with binocular vision.

You focus better

We’ve said this so much already, but we want to emphasize it repeatedly. Mindfulness helps you focus better! Not only is this an essential virtue of problem-solving, but you can understand what is causing you the stress. 

Focus is an important quality to have, especially if your career requires it, and mindfulness can help you get ahead!

Conclusion

Mindfulness, along with other trucking yoga practices, is a crucial tool to use in times of stress and panic. They allow you the space to breathe and calculate fall damage in a third-person POV, so you don’t make abrupt reactions in critical moments. We’ve collected some of the best reasons mindfulness can help, and implementing these will give you the boost you need! Now you know how to use mindfulness when you are stressed out.

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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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Road Trip Yoga: 6 Poses You Can Do on the Road

Road Trip Yoga: 6 Poses You Can Do on the Road

If you’re on the road, you must be all too familiar with the unhealthy eating, little to no exercise, and long hours in the driving seat with that painful spot in your back and neck. It is no wonder that truck drivers are reported to have an obesity rate twice of an average American. But if you want to live better, trucking yoga poses can be your savior!

Trucking yoga is a specific regime designed for truck drivers who travel great distances for work. It is quick to do, does not require equipment or large space, and effectively aids you in your health building. So let’s read more about the poses you can do on the road.

 

Top 6 poses to do on the road.

  1. You can always rely on this pose tYou can always rely on this pose tonward FaDog

To relieve the stress os rely on this pose. Placing both your hands on the side of your truck, step back and then hinge yourself forward, allowing your head to droop anax. Make sure that you relax your muscles in this pose for the best result.

  1. Seat Belt Twist

Seat Belt Twists are one of the simplest yoga poses on the road. As you sit straight in your driver’s seat, twist your torso to reach your elbow around your seat. Place your other hand on your knee and take a few deep breaths as you hold this position.

  1. Catchers Stretch Squat

The Catchers Stretch Squat (Malasana variation) is a quick way to engage your muscles flexibly. Take your feet apart and squat down on the floor with your palms pressed to each other. Rock yourself gently in that position and do this trucking yoga pose to improve flexibility.

  1. Figure Four Reclined Variation

Figure four is best before driving. Try this stretch before getting out of bed for an excellent lower back and hip release. Laying down flat (support your head if needed), bend both knees, and cross one ankle over the opposite knee. Press the crossed knee away for a stretch then if you choose, clasp your hands underneath the lower hamstring and draw the legs in a while pressing the lower back and hips back into the bed. Hold for 30 seconds to 1 minute and repeat the opposite side.

For the Seated Version: Sit in the passenger seat and lift your right ankle over your left knee. Bend slightly forward and flex your foot during it to stretch your legs before a long drive. Do the same for the other leg!

  1. Sun Salutations or Yoga Flow

Sun salutations require you to find a quiet stop, such as a stop in your route. With your feet slightly apart, stand tall and inhale. Then you should lift your hands straight over your head and hold your position, exhaling slowly as you bring your hands down. But even if you don’t know a sun salutation, just make one up and string poses together to move, breathe and feel your best. Try to hold each pose for 5 breaths to maximize the benefit of each move.

  1. Legs up the Wall / Elevated Legs

Finally, when you’re stopping to rest, bring your trucking yoga poses to an end by practicing this move. When you’re on your bed to rest, put yourself against the wall and let your legs rest on the wall for a few. This will regulate blood circulations in your system and uplift any stress in your muscles!

Conclusion

When you’re dreading your road trips as a truck driver, it is time to start paying attention to your physical health. Whilst you are unable to keep a steady exercising routine, it is easy to practice trucking yoga poses on the road. We hope that in your journey, this blog will aid in improving your health and wellness!

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September Is National Yoga Awareness Month – Here Are 4 Ways to Add Trucking Yoga to Your Life

Did you know that September is National Yoga Awareness Month?

Despite being a US-based awareness month, the movement has gained international recognition and has spread globally. There are now many campaigns around the world offering education, inspiration, and motivation to adopt a healthier lifestyle with yoga being a core component of that transition.

Here at Mother Trucker Yoga, we believe that yoga can be simple and easily added into your everyday life with small little bite-size pieces, trucking yoga isn’t like traditional yoga in that you don’t always need to be on a yoga mat to practice yoga. This national (and international) recognition moves yoga one step farther on the global stage to introduce it to the masses as a revolutionary well-being practice, you can be a part of that movement (no yoga pants necessary).

Here are 20 benefits of yoga for truck driver health with DAT

Here Are 4 Ways to Add Trucking Yoga to Your Life During September National Yoga Awareness Month:

Maybe you have never heard of yoga or trucking yoga (well we created it so there’s that) and that’s OK. Because the good news is you are here on our site and we want to share with you the amazing benefits of trucking yoga for National Yoga Awareness Month

1.Strike A Pose

You don’t need a yoga mat or know anything about yoga to give it a try. Stand up tall and focus your gaze on one single point for five breaths. That’s Mountain Pose- you just did yoga!

In your driver’s seat, roll your shoulders down and back ten times, now go the other way, you just did shoulder rolls!

Take a deep breath in and slowly begin to twist to the right as you exhale feel your torso twist, hold that for five breaths and then repeat the other side. You just did seat spinal twist!

Hey there, I’m Hope Zvara E-RYT500, CPT (fancy acronyms that just don’t matter) and as a former yoga studio owner and teacher trainer, I’ve seen it all. I’m not that fancy yoga teacher that only focuses on fancy poses or the trainer who thinks all there is to life is push-ups and fast-moving exercises. I like keeping things simple and easy to access. Here at Mother Trucker Yoga, we believe in the small simple changes that lead to the big results in your life, so that you can feel good again.

Trucking Yoga can be that piece for you if you are willing to give it a try. And I sure hope you do.

2.Enroll in our Mother Trucker Yoga LIFESTYLE JUMPSTART Membership Platform & APP

While everyone else is telling you to just work out, Hope is suggesting you focus on everyday life movements and small simple life enhancement first.

Hope’s work with Mother Trucker yoga® has been featured in countless publications like YahooNews, Trucker News, Overdrive Magazine, Forbes, and dozens of others.

Now, with MOTHER TRUCKER YOGA®, she wants to help as many drivers as possible improve their health fitness in just minutes a day without the use of crazy workouts and diet programs. And you can be a part of that. Use the code MTY30 for a free 30 days!

Mother Trucker Yoga Lifestyle Jumpstart Membership Platform and APP

Grab a quick video class with Hope today right here:

 

You can also join in on the official 30-Day Walking Challenge to Get Up And Move too!

Don’t forget to grab Hope’s book Trucking Yoga: Simple Fitness for the Long-Haul to get your yoga on every day!

trucking yoga simple fitness for the long haul book mother trucker yoga hope zvara

3. Open Your Mind with the Yamas & Niyamas

Yoga is far, far more than just the physical asana. So for National Yoga Awareness Month, bring your awareness to the more subtle aspects of the yoga practice and its rich philosophy.

Read The Yamas & Niyamas and access the lifestyle of a yogi for the everyday life person (like you and me).

Yoga is what you make it, and yoga is way more than fancy poses on the cover of Yoga Journal Magazine, it’s being present and taking care of yourself in a mindful way. You got this!

4. Meditate

The true essence of the yoga practice lies in meditation. Seen as a pure, unadulterated experience with your highest self, meditation is not only physiologically beneficial, it’s also incredibly beneficial for your mental health.

The practice of meditation doesn’t need to be extravagant, lengthy, or complicated to be beneficial either. Simply sitting with yourself for a brief period of time or following a guided practice can produce significant results.

So in honor of National Yoga Awareness Month, take at least five minutes every day to be with yourself without distraction. You might be surprised by the effects and you may wish to continue with this ritual beyond September.

Try This Guided Meditation for a Calm and Centered Mind

Whether you’re new to meditating or already have an established meditation practice, you can start meditating today!

Check out Hope’s free 9-minute breathing meditation every truck driver can do!
Happy trucking yoga!

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How to Avoid Injury When Working Out: Safety Tips

It’s no secret that working out can be great for your health. But if you’re not careful, you can easily injure yourself. This blog post will discuss some safety tips to help you avoid injury when working out. Whether you’re a beginner or an experienced athlete, these tips will help keep you safe and healthy.

Via Pexels

Warm Up and Cool Down

One of the most important things you can do to avoid injury is to warm up and cool down properly. A good warm-up will increase your heart rate and body temperature, which will help prepare your muscles for activity. A cool-down, on the other hand, will help your body recover from the workout and prevent excessive soreness.

 

Stretch

Stretching is another important way to reduce your risk of injury. Before working out, take a few minutes to stretch all of the major muscle groups that you’ll be using. This will help improve your range of motion and flexibility, reducing your risk of injury.

 

Choose the Right Exercise

Not all exercises are suitable for everyone. Choosing an activity appropriate for your fitness level and health condition is essential. If you have any injuries or medical conditions, be sure to consult with your doctor before starting a new workout routine.

 

Use Good Form

Using good form is essential for preventing injury. When lifting weights, for example, be sure to use a controlled motion and avoid jerking the weights. If you’re unsure how to do an exercise correctly, ask a certified personal trainer from a reputable organization for help. You can click here for different fitness certifications available.

Know The Difference Between Good and Bad Pain

There’s a difference between the excellent pain of a challenging workout and the bad pain of an injury. It’s essential to be able to distinguish between the two. Good pain is usually muscle soreness after a day or two. This is called delayed onset muscle soreness, and it’s nothing to worry about. Bad pain, however, is sharp or persistent pain that doesn’t go away. This could be a sign of an injury. If you’re ever in doubt, it’s always best to consult with a medical professional.

 

Listen to Your Body

It’s essential to listen to your body and pay attention to any pain or discomfort you may feel. If something doesn’t feel right, stop doing the exercise and consult with a medical professional. It’s better to be safe than sorry.

 

Rest and Recovery

After a workout, you must rest your body so your muscles can recover. Avoid working out too often or intensely, as this can lead to overtraining and injury. Make sure to get plenty of sleep and eat a healthy diet to support your recovery.

 

Nutrition

Eating a healthy diet is vital for overall health, but it’s also crucial for preventing injury. Eating plenty of fruits, vegetables, and whole grains will help improve your joint and bone health. Getting enough protein is also essential, as it helps repair muscle tissue.

 

Following these safety tips will help you avoid injury when working out. Remember to warm up and cool down properly, choose the proper exercise, use good form, and listen to your body. And don’t forget to rest and recover after your workout. By following these tips, you’ll be able to stay safe and healthy while achieving your fitness goals.

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Sportswear Is The Ideal Summer OOTD Every Day

The summertime brings hot and uncomfortable weather. Some of the materials you have in the winter are too heavy and designed to keep the heat in. While flowing dresses and lightweight linens are a great choice, the right sportswear can make you comfortable, cool, and sweat-free all summer. 

 

Activewear is typically stretchy and has a range of other perks designed for those who are going to be active and sweat. By choosing the right activewear (outside of regular cotton legging and a t-shirt), you might find this summer much easier to deal with – along with some healthier food options and plenty of water. 

 

Is cotton the best summertime wear?

Cotton has a range of skin-friendly benefits; it might not be the best option for you throughout the summer. 

 

Let’s say you have to run errands all day, it’s already hot at 6 am, and you have a day filled with school drop-off and pick-up, groceries, picking up the gifts for a party at the weekend – and that’s just the start of it. 

 

Those cotton clothes, even if they are leggings and a tank top, will go through a lot. One of the downsides of using cotton clothing for sweltering days is that it isn’t moisture-wicking. Cotton holds onto the sweat and keeps it close to the skin. 

 

Suppose the cotton clothing is damp but isn’t well fitted. In that case, it can cause heat rash, rub the skin, and be uncomfortable. Shop active clothing made with some of the suggested materials below to avoid this. 

 

So how do you choose the right sportswear? 

Fit

Depending on your confidence levels, you might often choose clothing that isn’t well-fitting, which will mean you might be uncomfortable throughout the day. As you sweat, you are more likely to have an issue with chaffing and becoming uncomfortable in the heat. 

 

Sportswear is designed from fabrics that offer some stretch but are mostly tightly fitted to the body. This means you can move comfortably and are less likely to have chaffing. 

 

Versatility 

No matter what you are doing, there are colors and fabrics to complement your day. The softer materials designed for busy days but just as easy are ideal for yoga, can be quickly layered and are versatile enough to last your whole day. 

 

To make your wardrobe even more versatile, try to choose colors that work well together, so when you need to leave at speed, you can put on what you need and head out for your day. 

 

For the base layer, try to choose a moisture-wicking layer to remove any sweat from the skin. A looser cotton jumper is excellent for areas where the evenings get a little chilly. 

 

Comfort 

If you struggle to feel comfortable in the heat, the last thing you need is material that isn’t soft and comfortable. Fabrics that are made up of plastics or have any rubber aren’t breathable, which means that you will sweat a little bit more than usual, and it will not be able to escape the body. 

 

These materials also increase your body temperature, causing you to sweat more and become more quickly dehydrated. Choose lightweight fabrics that mention they are breathable in the description. 

 

Wicking

You might’ve seen the words moisture-wicking on some clothing descriptions. That means that the moisture you produce will be removed from the body when you sweat. Nothing is worse than having to wear sweat-soaked clothing all day when you are busy and have things to do. 

 

Moisture-wicking fabrics work in two ways. First, they quickly move moisture away from the body, which is the wicking part. The second part of the process is that the fabric’s outer surface dries quickly, so the wearer never gets wet and the material doesn’t become saturated. 

 

Anti-odor

If you are prone to sweating a lot but know you won’t be able to head home to change your clothing until the evening, it is best to choose an anti-odor fabric. While sweat itself doesn’t smell, it doesn’t take long for multiple layers of sweat to happen. Our sweat feeds our skin bacteria, which rubs back onto our clothing, which causes the smell. 

 

Gym clothing also has other benefits, like antibacterial, ultra-breathable, and support areas. Performance activewear often has a combination of the above great features. 

 

And those are just a few reasons sportswear makes the ideal summertime clothing! Of course, once you have your activewear on, you might as well fit in a workout too! 

Mother Trucker Yoga T-Shirts

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Better Breathing for Better Health – Benefits to Pranayama for Drivers 

Breathing is more than just an act of moving air through your lungs. The simple act of breathing causes ripple effects on your overall health, depending on how you breathe. It wouldn’t be wrong if we say that better breathing is for better health and the way to breathe better is through Pranayama. So what exactly is pranayama? A Pranayama is a form of trucking yoga that focuses solely on your breathing. It is the art of controlling the timing, duration, and frequency of each breath. Now, if you’re somebody who travels for long durations, this might just be the key to your driver fitness. Just read on the benefits of pranayama for driver fitness!

benefits of pranayama for better driver fitness mother trucker yoga blog

Top 4 benefits to pranayama for driver fitness

  1. Improves cognitive functions

When you’re focused on your breathing patterns and breathing right, it can help your brain perform better. Studies have shown that practicing pranayama can improve your executive functions such as working memory, cognitive reflexes, reaction time as well as reasoning skills. 

Now, as a truck driver, these skills are essential at your workplace. Moreover, pranayama is linked to improving auditory memory and sensory-motor performances as well.

  1. Decreases stress levels

Stress is a common occurrence when you’re on the road. Whether it is from the loud traffic or staying alert all the time, we know it is stressful for truck drivers to maintain a happy state of mind. 

This is where pranayama steps in to help you achieve great driver fitness! Researchers speculate that pranayama calms the nervous system of our mind and makes us less susceptible to anxiety-ridden thoughts. Road rage, who?

  1. Improves quality of sleep

The act of breathing right reduces stress levels, and stress levels contribute significantly to insomnia, the inability to sleep in healthy amounts. When you’re no longer stressed to the maximum, your sleep receives the positive impact of pranayama. Clinical studies have shown that pranayama can reduce heart rate and breathing within five minutes, which can calm your body enough to enter peaceful sleep.

  1. Increases mindfulness and boosts mood

For many of us, breathing is an automatic process. But pranayama makes it an act of initiating yourself into the present. You have to enable yourself to feel everything in the current moment and focus on what you have in the now. This is what we know as mindfulness. 

Studies have evaluated that pranayama and other trucking yoga practices improve your mindfulness doesn’t let you get carried away with faraway thoughts as well as offers greater emotional regulations. As a truck driver, you’d appreciate the focused pranayama will skill you with. This is why we say better breathing for better health.

Conclusion: 

Better breathing most definitely is better health, specifically when we talk about driver fitness. It is an important part of trucking yoga that you should include in your routine moving forwards. It can help you control road rage, stay focused behind that wheel as well as feel emotionally fulfilled. What more could one require out of trucking yoga practices? We hope that you will implement these benefits to pranayama for driver fitness.

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 Attention Driver: 4 Benefits of Yoga for A Better Night’s Sleep

 Stress and sleep deprivation are closely linked. If you find yourself lacking the quality sleep required in a truck driver’s health, look no further because we’ve got your back. You might be wondering: what trick in the book do they have that I haven’t tried yet? The answer? Trucking yoga! Yoga is an ancient practice of spiritual discipline and scientifically has been proven to benefit those who practice it. It is easy to learn and even easier to teach in your daily life as it takes as few as 10 minutes. Here’s the kicker: you don’t need anything but your body and some space to stretch for you to practice yoga. Let us tell you the benefits of yoga for a better night’s sleep.

Four benefits of yoga for a better night’s sleep

It exhausts your body.

Yoga can be exhaustive to practice as it demands challenging poses that engage your muscles extensively. As your muscles are stretched and held in rigid trucking yoga positions, your energy is focused on the physical excursion. Hence you experience physical fatigue. A tired body will chase sleep, requiring rest, and you’ve already won half the battle.

We suggest practicing Reclined Single-Leg Twist Pose, Savasana (Relaxation Pose), and Legs Up the Wall/Elevated Pose.

 

Benefits of yoga for better nights sleep relaxation pose mother trucker yoga blog

Relaxation Pose

 

It calms nerves and disrupts stressful thoughts.

Calmness and patience are two virtues that trucking yoga enforces on you. Focusing on your breath brings your attention to the present and away from misleading thoughts. It establishes your connection to mindfulness, and once you are visibly calmed, your brain can embrace sleep better. Inculcate positions such as Balasana and Supta Baddha Konasana in your nighttime routine for good truck driver health.

It is one of the most recommended forms of stress relief and helps you unwind within a moment, letting you wander to sleep. Yoga can settle the brain, if not empty it.

  1. It relaxes your nervous system.

Trying poses such as the Standing Forward Bend, Legs Up the Wall/Elevated, and Savasana (Relaxation Pose) increases blood flow to the brain’s sleep center and away from the activity in your nervous system. The blood flow would give way to let your nervous system relax, reducing activity in the brain. This would help you sleep better at night once added to your nightly routine. 

Chair Version of Standing Foward Bend

Chair Version of Standing Foward Bend

Yoga revives the body.

There are two methods in which yoga rejuvenates the boy by helping the release of toxins and increasing the circulation of oxygen in your bloodstream. Toxins build up in tissues and different organs within our body. Incorporating trucking yoga before bedtime helps to release the toxins from your organs and tissues, which the kidneys can later filter. 

Pranayama, a form of disciplined breathing yoga, enforces you to time and control your breathing. This introduces ample oxygen in your bloodstream, replenishing your body and establishing better truck driver health.

Conclusion:

From the concluded results of many university pieces of research to doctor preferences, trucking yoga is an acclaimed method that helps you battle insomnia and untangles the mess in your brain to let you drift off happily. This is how you attain the truck driver health you are looking for, along with the benefits of yoga for a better night’s sleep.

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 Can’t Sleep? Top 3 strategies for better sleep for truck driver health 

 Are you getting enough sleep at night? Do you have trouble staying focused during the day? Not having quality sleep can result in worsened health, and it’s as simple as it sounds. Your cognitive functions, ability to stay alert, assess situations, and handle stress are health qualities that are important in many professions, especially truck driver health and those who have long stressful work shifts. So if you’re suffering through bad nights of sleep, we’ve got you covered with our three strategies for better sleep for truck driver health.

Top 3 strategies for better sleep for truck driver health 

  1. Enforce a sleep schedule.

Your brain requires 7-8 hours of sleep to perform its duties efficiently. Usually, you wouldn’t need more than 8 hours in bed to be fully recharged and ready to go. So how do I enforce a sleep schedule on myself for truck driver health? 

Now for a person with a typical job, I recommend that they go to bed and wake up at the same time every day. However, if you are a truck driver working long late-night hours, these naps are necessary to cover your sleep debt. Try to minimize the time difference on weekends so your body can get used to a consistent and healthy sleep-wake cycle. Eliminate daytime naps as they interfere with your sleep cycles and impact overall agility. 

I understand the above might not work for most drivers. So you have to get creative and try to find some consistency. If your driver time is all over the place, what about your sleep schedule can you be consistent with. Not having screen time 15 – 30 minutes before bed, exercising and getting movement in, not eating a heavy meal before bed, and listening to a relaxing meditation help you relax before bed. Aromatherapy to relax, all of these things can help you get the sleep you need despite your erratic schedule.

sleep schedule mother trucker yoga blog

Pay attention to what you eat and drink.

Here’s the thing: your body has an intimate relationship with everything you eat and drink, so no wonder these habits may leave you restless throughout the night. It would help if you didn’t go to bed hungry or stuffed. 

Avoid having heavy meals right before bedtime as the discomfort may keep you up. Having a snack before rest is wonderful, so long as you are away from highly energizing meals or meals with foods that require a lot of digestion power.

Here are eight foods and drinks to consider before bed if you need that quick snack:

  1. Almonds.
  2. Turkey. Turkey is delicious and nutritious.
  3. Chamomile tea.
  4. Kiwi.
  5. Tart cherry juice.
  6. Fatty fish.
  7. Walnuts.
  8. Passionflower tea.

As for drinks: alcohol, nicotine, and caffeine are not your friends. Stay away from beverages that include any of these if you want to have a good night of sleep. Alcohol may leave you feeling drowsy but will disturb you later in the night. Alcohol can also lead to weight gain, other health issues, and other truck driver health issues. Consider drinking in moderation and never when it would cause problems while out on the road. 

 Nicotine is a stimulant, much like caffeine, and will keep you awake when your body heavily needs sleep. You may want to remember that cigarettes introduce nicotine to your system and keep you awake. If you can’t fall asleep, look at your smoking habits. 

Create a calming environment

Here’s the strategy that will certainly help you wind down before bed. Turn off light-emitting devices like phones and TVs at least an hour before the time you intend to sleep. Create an ideal space for sleeping soundly. 

Pick up reading, writing in journals, taking a bath, or listening to calm music with earbuds to relieve stress. The blue light emitted from these disrupts the sleep-wake cycle of the brain. This is important to note as a truck driver’s health is tied to stressful environments.

Every driver needs to find time to take a break, even if it’s a mini-break, to refuel and recharge your body and mind.

Light some scented candles for relaxing effects or leave the room pitch black, whatever fits you best. Make sure your room is the right temperature and comfortable. Don’t lie in bed awake if you can’t sleep within the next twenty minutes. Read or listen to slow sleep-inducing music until you’re fast asleep.

Conclusion:

We have crafted this blog just for you, and if you follow the strategies we’ve mentioned above, you will achieve an A1 truck driver’s health, especially in terms of sleep. With these three strategies for better sleep, you will experience a change; you’ll find yourself at peace and better equipped to do your truck driving duties.

 

Better sleep for truck driver health is essential and within reach for any driver with just one of the strategies above. But if you are looking for more sleep strategies, support, and driver wellness help, check out our NEW Mother Trucker Yoga LIFESTYLE JUMPSTART Membership Platform & APP. 

You can join for 30 days FREE using the code: MTY30

Mother Trucker Yoga LIFESTYLE JUMPSTART App and platform image

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