Hope Zvara

When you’re driving down the interstate, mile after mile, it’s easy to forget about your joints … until they start to complain. Your knees, especially, can take a hit from all that sitting. That’s why it’s vital to give them some TLC. Here are six knee-friendly exercises you can do almost anywhere. They’re simple, quick and just what you need to keep those knees as strong as your love for the open road! 1. Walking Backwards Sometimes moving forward means taking a few steps back. Walking backward does wonders for your knee joints. It strengthens the muscles around the knee and gives the patella (your kneecap) a new groove to move through. Find a safe, flat area at a rest stop, and walk backward for a few minutes. Feel the difference? That’s your knees saying thank you! 2. Standing Hamstring Curls Strong hamstrings support healthy knees. Stand beside your truck for support and bend one knee to lift your heel towards your butt. Hold for a couple of seconds and then lower your foot to the ground. Do 10 reps on each leg. This will keep the back of your legs and your knees strong and supple. 3. Calf Raises Strong calves are key to knee stabilization. Stand flat-footed, rise to your tiptoes and then lower yourself back down. Do 10 to 15 reps. Pumping these muscles keeps the fluid in your knees moving, reducing stiffness. 4. Quad Sets This exercise is simple yet effective strengthener. Sit with your legs extended in front of you. Press the back of one knee down toward the ground, tightening the muscles on the top of your thigh. Hold for five seconds and then release. Do 10 to 12 reps on each leg. This “quiet” exercise packs a “loud” punch for knee stability. 5. Seated Leg Extensions Sit on the edge of your bunk or chair. Extend one leg out straight and and then flex up your foot so your toes point to the ceiling, squeezing the quadricep. Hold for a minute and then lower your leg. Alternate legs, aiming for 10 reps each. This will combat the negative effects of sitting for long stretches (don’t you just love a good exercise pun?). 6. Half Squats There’s no need for heavy weights — your body is enough for this one! Stand with your feet hip-width apart and lower yourself into a shallow squat, keeping your weight on your heels. (NOTE: If your body wants to shift forward, it’s a sign you need to stretch your calves more. Hold onto your truck for balance, if needed.) Repeat 10 to 12 times. This semi-squat protects your knees by building the muscles evenly around them.   Here are a couple of other pointers: Stretching is crucial. Don’t forget to stretch after your exercises. Try a standing quad stretch, pulling your heel to your butt, or a gentle hamstring stretch, reaching for your toes while seated. My personal favorite for knee health is the calf stretch — dropping your heel off the truck step for five to 10 breaths each, three times a day. Just five minutes of stretching can increase flexibility and reduce knee aches. Sleep for knee recovery. Sleep isn’t just about catching Zs — it’s also vital for healing. Elevate your legs on a pillow when you sleep to reduce inflammation and support your knees. Aim for six to nine hours of good-quality sleep. Also, your bed matters! The mattresses a semi-truck comes with are not made for humans, and investing in a good-quality mattress that supports your body correctly can help you feel refreshed the next day, help your joints and reduce muscle soreness. Remember, every bit helps when it comes to knee health. Integrate these exercises into your daily routine; your knees will have the strength and flexibility to keep pace with your trucking lifestyle. Safe driving and healthy living to you all! Note: Always consult a health care provider before starting any new exercise program, especially if you have pre-existing conditions or concerns about your health and fitness.

The life of a truck driver — spent navigating endless miles and spending long hours in solitude — presents a unique set of challenges. Amidst the vast stretches of road, stress, isolation and, at times, negativity, can loom as constant companions. However, as someone once said, the journey of a thousand miles begins with a single step. For truck drivers, that step is the cultivation of positive self-talk within a very isolated and often stressful space. This is where the concept of the “Positive Person Cycle” emerges as a beacon of hope. The positive person cycle is a journey of self-improvement and positivity that begins with how individuals communicate with themselves and then extends to the world around them. It emphasizes the importance of nurturing a positive internal dialogue; this is a cornerstone for surviving and thriving amid the solitude of the road. Why does positive self-talk matter? For men and women who spend much of their lives on the road, embracing positive self-talk is crucial. That inner voice can either be a harsh critic or a strong supporter. Positive self-talk helps combat stress, boost self-esteem and helps build resilience against the challenges faced while driving. It is the first step in the positive person cycle, influencing how one feels, reacts and connects with others, ultimately impacting overall health and well-being. What should I talk to myself about? Here are a few simple ideas: Affirm your strengths. Think of your resilience, skills and achievements. “I am a skilled driver who can easily handle challenging situations.” Embrace optimism. Cultivate an optimistic outlook. “Every mile I drive brings me closer to success.” Seek learning. View challenges as opportunities to learn and grow. “This setback is an opportunity to improve my problem-solving skills.” Celebrate the small wins. Acknowledge and celebrate every success, no matter how small. “I handled today’s route efficiently.” Don’t underestimate the power of your surroundings. The positive person cycle isn’t just about self-talk. It’s also significantly influenced by the people you surround yourself with and the content you consume. The environments we immerse ourselves in can either elevate our mindset or pull us into negativity. Here are some tips: Choose positivity. Engage with colleagues who uplift you and encourage your growth. Limit exposure to negative news and content that drains your energy. Listen to inspiring content. Opt for podcasts, audiobooks and music that boost your morale and offer new perspectives. Connect with supportive communities. Participate in forums or social media groups dedicated to truck drivers, offering a platform to share experiences and positive vibes. Beyond food and exercise: The holistic approach to health It’s essential that you understand that your health extends beyond the physical, encompassing the food you eat, the exercises you practice and the thoughts you harbor about yourself and the world. Improving your health often begins with reshaping how you think about yourself. Incorporating positive self-talk and cultivating a supportive environment are fundamental steps in enhancing your overall health and well-being. The positive person cycle invites you to embark on a journey of self-improvement, where each positive thought and interaction propels you further along the path of physical, mental and emotional well-being. As you continue to navigate the open road, remember that your journey to health and happiness is ongoing. By embracing the positive person cycle, you are not just driving on highways but also on the pathway to a healthier, happier you.

While conquering the highways, our focus often stays on the miles ahead, the diesel in our tanks and the deadlines set on our cargo. However, there’s a vital system that deserves similar regular attention — our lymphatic system. What is the lymphatic system? This network of tissues and organs is a key player in our body’s defense team, helping us maintain our peak health during those long hauls. So, let’s pull over for a wellness break and dive into why it’s essential to gear up our lymphatic system, especially when we’re behind the wheel most of the day. Navigating the lymphatic highways In the grand road map of our body, the lymphatic system is a lesser known — but equally important — highway. Its main cargo? It’s a fluid called “lymph,” which carries protective white blood cells throughout our body. These white blood cells are like roadside assistance, rescuing us when viruses or bacteria attack our body. The lymphatic system also helps drain excess fluids and debris from bodily tissues, keeping our health engine running smoothly. Lymph: The unsung hero for truckers Ever wonder why your feet or ankles seem more swollen after a day-long haul? This is where our lymphatic system is tied to a trucker’s life on the road. During those long hours of sitting, the lymphatic flow can become sluggish and fluid can build up, leading to swelling and discomfort. Fret not; this is where our conversation takes a positive turn, just like every winding road under your trusty rig’s wheels. 5 detours to lymphatic health There’s good news ahead, highway stars! We can actively take the driver’s seat in managing our lymphatic health. Here are five simple, achievable ways to boost your lymphatic system even when you’re on the go. Move it to Improve It. While trucking involves lots of sitting, every rest stop is an opportunity for movement. Try some stretches, quick walks, or Mother Trucker Yoga poses to kickstart your lymphatic flow. Remember, movement is your body’s best friend. Even the most minor actions can make a difference! Try doing 10 squats with a heel raise three times a day to get your body’s lower lymph flowing for optimal health. Hydrate for the Long Haul. When it comes to determining the importance of fluids for your rig’s engine and other systems, you’re better than any computer program. The same goes for your body! Be sure to keep a water bottle in reach — and sip regularly. Staying hydrated helps keep your lymph fluid moving smoothly. Start small, and let your body adjust to your new love of hydration. One extra bottle a day keeps the kidney doctor away! Breathe easy. Few things are as refreshing as the feeling of crisp air against your face on an open road. In your cab, try deep, slow belly breathing — inhale positivity, exhale stress. This kind of breathing stimulates the lymphatic system and helps drain toxins. Try four slow counts on the inhalation and six to eight slow counts on the exhalation for five to six rounds. Snack smart. We all love a tasty snack on the drive, right? But how about we make intelligent choices at the next fuel break? Opt for nutrient-rich, natural foods that support your lymphatic system, like fruits, veggies, and nuts. Pre-bag your nuts and fruits for easy access and to avoid overeating. Lace up for a lymph-lovin’ walk. When your wheels are parked and you’ve got a minute, hit the pavement for a simple walk around the lot. It’s like a power-up for your lymphatic system, moving that fluid and grooving like your rig on an open road. Remember, 32 laps around your tractor and trailer are roughly a mile. Every extra step counts! Remember, road warriors, every small change signals an investment in your well-being and empowers you to stay firm on the journey. Keep these tips in your traveler’s guide, and remember to focus on your lymphatic health as much as you focus on that wide-open road ahead. Here’s to you, your truck, and your health: Let’s keep on truckin’ on the journey to wellness!

As professional drivers, I know you’ve all spent many nights parked at a truck stop, facing down the neon glow of fast-food signs. Those fried, sugar-loaded quick-fix meals can be tempting — but let’s be honest. They’re not doing our waistlines any favors. So, how can we break this cycle? The answer can be as simple as building your meals around foods that are rich in protein and fiber. Let’s embark together on a journey to discover foods that’ll nourish us, keep us full longer and help us navigate the journey toward driving down that growing waistline. 1. Lentils: Your tiny but mighty friends  Lentils are a trucker’s best friend. They’re high in protein, packed with fiber and easy to prepare. Lentils are versatile enough to be added to soups or salads, or they can be seasoned and eaten as a stand-alone dish. Lentils can help regulate your blood-sugar levels and keep you satiated — a bonus when you’re on the road. 2. Quinoa: A grain full of gains  Quinoa is a complete protein loaded with fiber, making it a powerhouse grain. Keep ready-to-eat quinoa packets in your cab and toss them with veggies, canned beans or any lean proteins you have on hand. 3. Almonds: A bite-size protein and fiber fix  Almonds are an easy snack to keep within reach during those long hauls. Just a handful of these nuts will give you a good dose of protein, fiber and healthy fats, helping to keep hunger at bay. 4. Greek yogurt: Your creamy, protein-rich companion  Creamy, fulfilling and brimming with protein, Greek yogurt is a terrific addition to a meal or eaten as a stand-alone snack. For a flavorful punch, top a serving of low-fat Greek yogurt with a handful of high-fiber granola or fresh fruit. 5. Chia seeds: Tiny titans of nutrition  Don’t let their size fool you — chia little seeds are chock-full of fiber, protein and Omega-3 fatty acids. Add them to your Greek yogurt smoothies or sprinkle them over salads to supercharge your meals. We’re all in this together. Remember this trucking family: Keeping your body well-fueled isn’t just about physical strength. It’s also about feeling good both inside and out, and pushing back against that creeping waistline. Let’s join hands, embrace these powerhouse foods and continue to grow a culture of wellness on the highway — one mile and one meal at a time.

Long-haul journeys can be taxing on the body, especially for truck drivers who regularly spend weeks — or even months — on the road. Drivers spend long hours sitting behind the wheel with little to no physical activity. On top of that, many fall into the trap of grabbing convenient but often unhealthy fast-food options for meals and snacks on the go. It’s no wonder that, as a whole, truck drivers struggle with higher rates of obesity compared to the national average! YOGA TO THE RESCUE There’s a surprisingly simple solution that can be a game-changer for your health: Yoga. Here’s a simple, concise guide to six yoga poses tailored for the nomadic lifestyle of truckers — and you don’t need special equipment or a spacious gym! Downward-Facing Dog next to the truck (photo above) This classic yoga pose supports stress relief. Stand facing your truck, place your hands on the side of your vehicle and step back. Then, “hinge” your body at the hips to form an inverted V shape. Allow your head to hang freely. Relax into the pose, breathing deeply to maximize its effect. Seated Spinal Twist Performed while seated, this twist is accomplished with minimal fuss. Sit up straight and rotate your torso, passing your elbow behind the seat to the opposite side. Place your other hand on your knee for leverage; then take several mindful breaths while holding this twisted posture. Catcher’s Squat (Malasana variation) Increase your flexibility rapidly with the Catcher’s Stretch Squat. Stand with your feet slightly wider than hip-distance apart; then squat, joining your palms at the heart center. Rock gently to enhance the stretch and engage the muscles more deeply. Reclined Figure-Four Stretch Before hitting the road, give your hips and lower back a little love with the Reclined Figure Four. Here’s how: Lie down, bend your knees and cross one ankle over the opposite knee, pushing the crossed knee away. You can intensify the stretch by holding your lower hamstring and pulling your legs gently toward your torso. To adapt this pose for an upright seated position, simply sit and place one ankle on the opposite knee; then lean forward and feel the stretch in your thigh and hips. Truck Step Calf Stretch Did you know your truck step can double as a makeshift yoga prop? Let’s address those tight calves, a result of spending hours pressing down on the gas pedal. The Truck Step Calf Stretch will help you loosen up — and it might just become your new roadside ritual. Stand on the edge of that sturdy truck step facing the truck, with your heels hanging free. Slowly, let your body weight draw your heels down until you feel a gentle stretch in the calves. Hold onto the vehicle for balance, and take a few deep breaths. You’ll feel the tension melting away from your overworked leg muscles. Easy-peasy, right? Sleeper Cobra Pose (not shown) Now, let’s move on to a pose that’s perfect for doing in a sleeper cab. It’s the Cobra Pose, a fantastic backbend that can help relieve spinal discomfort. You don’t need tons of space, just enough to lie down comfortably. Start by lying face-down on your sleeper berth with your hands beside your shoulders and palms down. Pressing in to your hands, lift your chest and upper body off the mattress. Draw your shoulders down and back, opening up the chest. Remember, you are the one who decides how high to go. Be mindful not to overextend — this is about feeling rejuvenated, not strained. Take your time with the pose, holding it for a few breaths (or longer, if it feels good). You’ll feel your spine stretching and loosening up after hours, hunched over that wheel. TAKEAWAYS FOR THE ROAD AHEAD Don’t let the rigors of the road compromise your health. These yoga poses are designed to fit into the driver’s lifestyle, offering a practical and refreshing break from the sedentary nature of truck driving. Use this guide to steer towards better health and wellness on your travels. Photos courtesy of Hope Zvara

February is American Heart Month, and I have 10 practical, easy-as-pie strategies to boost your ticker’s well-being right from the driver’s seat of that truck. The best part? There are no fancy gym memberships or personal trainers needed. So, carve out a little time in your delivery schedule, and let’s get truckin’ along the road to heart health! Sip Smart Hydration is vital for a healthy heart. Try to swig at least eight 8-ounce glasses of water daily — that adds up to a half-gallon (also known as 64 ounces), folks! Put a portable water jug in your cab and make it a mission to finish it by the day’s end. Snack Savvy Those salty snack stops can sneak up on your arteries. Opt for healthier alternatives like unsalted nuts, fruits and veggies. Pack some in your truck for on-the-go cravings. Stair Stepping Any time you’re on a break and there’s a flight of stairs nearby, walk up and down them a few times to give your heart a quick, effective workout. Stretch Out the Stress Heart health isn’t just physical — stress often hitches a ride on the cardiac bandwagon too. Take time every day to take a few deep breaths and stretch. Every little bit helps! Say No to Nicotine I’m sorry to be a buzzkill for some of you, but busting any tobacco habits will do wonders for your heart. Trade the smokes for those healthier snacks I mentioned in Pit Stop No. 2! Goodnight, Good Heart Prioritize sleep like you would a pizza delivery — it’s important and necessary! Ensure you’re rested enough. A well-rested you means a happier, healthier heart. Short Workouts Don’t have the time or equipment for a full workout? No problem. Short bursts of exercise will do the trick. Think tricep dips on the driver’s seat, or jogging in place at a rest stop. Show Some Leg Legs cramped up after a long haul? Stop, get out and do some leg stretches or lunges. Your heart will appreciate the increased blood flow. Don’t Skip Checkups Keep those annual screenings with your doctor. Regular checkups help catch any heart issues early. Happy Thoughts Finally, remember to feed your mind as well as your body. Read a positive quote, or listen to an uplifting podcast. It’s remarkable what a little positivity can do for your heart! And that’s it, my friends. Ten small changes you can make today for a healthier, stronger heart. These simple strategies are your roadmap to a happier, healthier heart. So, together, let’s take the driver’s seat on the path to heart health, and keep those wheels — and hearts — turning!

We’ve all heard about the incredible importance of protein for our body. Here at Mother Trucker Yoga, we know all too well that your hours behind the wheel can put a dent in your meal planning — but don’t fret! We’ve got you covered when it comes to figuring out the whats, whens and hows of fueling up with the protein that’s right for you. Whether you’re a meat lover or a vegetarian (or a little of both), there are protein sources that’ll keep both your taste buds and body happy and strong. Calculate your protein intake. Let’s break it down. To calculate how much protein you need daily, just take your body weight (in pounds) and multiply it by 0.78. Math isn’t really your thing? No worries, we’ll help you out. Let’s say you weigh 180 pounds: 180 x 0.78 = 140.4. In other words, you need 140.4 grams of protein daily. It’s that simple! So now you know your protein goal. But how do you split it up into meals? Divide and conquer. To help your body process and utilize protein effectively, it’s best to divide your daily protein intake into three or four meals. For our 180-pound buddy mentioned above, that means eating around 35 to 47 grams of protein per meal. Now, let’s get to the real meal deal! Meat lovers, unite! There’s plenty of protein to be had for carnivorous truck drivers: Jerky: This is a classic road snack that packs in the protein. Just be cautious of added sugars and preservatives. Rotisserie chicken or turkey: Pick up a pre-cooked bird at a grocery store whenever you stop. Strip that carcass and divide it up into easy-to-travel meals and snacks. Pre-packed salads with grilled chicken: Grab one of these bad boys from a supermarket deli for a quick, protein-filled meal on the go. Canned fish: Tuna, salmon or sardines, anyone? Throw some in a salad, or use them as cracker toppers. Veggies, take the wheel! Vegetarian truckers, we’ve got your backs, too: Nut butter: Spread it on rice cakes, apples or celery for a satisfying protein boost. Greek yogurt: This is a high-protein snack that combines well with fruit, granola or honey. We recommend going for a low-fat option! Ready-made protein shakes: Find a brand that meets your needs, whether whey-, pea- or soy-based. Mixed nuts: Keep this protein-rich, fiber-packed snack in your cab at all times for a crunchy pick-me-up. Keep the (protein) wheels turning. As we age, staying active isn’t the only challenge: Maintaining muscle mass is essential! Protein helps with just that, especially when paired with regular trucker-friendly exercises. So, next time you fuel your truck, remember to give your body what it needs. These practical, protein-filled ideas for your meals will take your health journey one mile further at a time. Let’s pump up the protein, fellow truckers! Mother Trucker Yoga is right there with you, cheering you on through every twist and turn and straightaway on the road called life. Happy trucking, and stay protein-strong! Hope Zvara is the CEO of Mother Trucker Yoga, a company devoted to improving truck drivers’ fitness and wellness standards. She has been featured in Forbes and Yahoo News, and is a regular guest on SiriusXM Radio. Her practical strategies show drivers how they can go from unhealthy and out of options to feeling good again. Find out more at mothertruckeryoga.com.