Hope Zvara

Website: https://www.thetrucker.com
About Hope Zvara: Hope Zvara is a regular contributor to The Trucker, providing tips for healthy living on the road as well as tips to control stress. She is also the CEO of <a href="https://www.mothertruckeryoga.com/" target="_blank" rel="noopener">Mother Trucker Yoga</a> and <a href="https://roadreliefwellness.com/" target="_blank" rel="noopener">Road Relief Wellness</a>. 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.

Posts by Hope Zvara

Drivers should pack these supplements to stay healthy for the long haul

By Hope Zvara - April 26, 2023

One main truck driver health concern is the ability to find healthy food with balanced nutrients. Most restaurants and food stops offer food that’s tempting to the palate but is actually very harmful to the body. Regularly consuming an unhealthy diet can lead to serious health issues and lifelong problems. In this column, you’ll read about the importance of carrying supplements for travel and discover some vital supplements you can take with you! First of all, supplements can help you “create” balanced meals. Finding healthy trucker food can be next to impossible when you’re driving. The food offered in restaurants is rarely a balanced meal, which is something you need to stay healthy. If you feel like your regular DIET provides plenty of proteins and carbohydrates but not enough vitamins and minerals, supplements can help you out. In addition, supplements can improve bodily functions, making life on the road a little easier. Vitamins and minerals that come as supplements are majorly responsible for helping our bodies maintain themselves and encourage growth. Generating new red blood cells, improving skin and eye health, improving attention span and avoiding truck driver health issues are all benefits of vitamins and minerals. This begs the question: Which supplements should I travel with? Many supplements are readily available in stores and help your body perform primary functions efficiently. You can carry these with you in your travels: Vitamin D This vitamin is essential to pack when traveling because it promotes the health of your bones, blood and immune system. Your body can absorb calcium to create strong bones, thanks to Vitamin D. Additionally, it supports blood phosphorus levels maintenance and aids in disease-resistance for your immune system. Vitamin C Your immune system benefits from Vitamin C because it gives your white blood cells the boost they need to combat infection. It’s crucial to keep your blood pressure under control because the stress of traveling may cause it to rise. Trace Minerals Your body can’t absorb vitamins without minerals; countless bodily functions rely on minerals to work properly. Well, say goodbye to truck driver health concerns! Trace minerals are responsible for the building blocks of enzymes, and neurological functions, supporting the blood and certain hormones in the body. Magnesium Magnesium is a supplement that will help when your muscles stiffen after a long drive. Magnesium alleviates muscle tension and reduces soreness, if you find it painful to move due to the stiffness of joints and muscles. And bonus, if you struggle to sleep, magnesium may help do the trick! Whole Foods Powder If you don’t like traveling with a lot of supplements, whole foods powder offers relief. Made from vegetables, prebiotics, herbs and grains, this powder provides a balanced meal in a spoonful. It removes the hassle of stopping, eating and searching for the perfect balanced diet. We want you to be healthy! When you’re wondering how to keep up with a healthy diet to reduce your health concerns as a truck driver, using the right supplements can help. Remember to do your research when buying supplements — quality over quantity is a good rule of thumb. Finally, supplements can help fight against any truck driver’s health issues by offering all the essential nutrients your body needs when your diet is lacking. 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 www.mothertruckeryoga.com.

These 7 tips can help drivers stay healthy and in better shape while on the road

By Hope Zvara - March 21, 2023

As a truck driver, you spend hours in a seat. You are far away from home, which means your health becomes neglected in the process. But there’s good news: I’ve got some workout tips to help you stay in shape on the road — or just about anywhere. So, if you’re looking for easy trucker workouts that don’t require too much time, these are for you. No. 1: Keep healthy snacks on hand. Some of the best quick snacks are fresh fruit, crunchy veggies, nuts, seeds, dark chocolate chips and popcorn (read the ingredients label though, because popcorn can be packed with artificial ingredients and tons of butter). You can prepackage these snacks in resealable plastic bags to help maintain portion control. There are a lot of good things you can keep with you on your travels. Even a pack of nuts to munch on is a great idea. No. 2: Take advantage of your surroundings. Being on the go means an excellent opportunity to see the country. When you add an easy trucker workout to this equation, you can get out and experience more of the beautiful landscape. Walk the parking lot or do laps around your rig to burn excess calories from unhealthy meals. Add hand weights to the walk, and you can get even more bang for your time spent. And, the next time you park at a TA Petro you check to see if it’s a location that has designated walking trails. If so, use them! No. 3: Carry simple workout equipment. We can’t ignore portable workout equipment when discussing easy trucker workout tips. Resistance bands and dumbbells are easily transportable, and they can make for an excellent personal workout whenever you’re not working. Don’t forget about simple things like a mini massage gun, massage balls and even a travel foam roller — all these can be great additions to your fitness-on-the-go tool bag. No. 4: Try trucking yoga. Yoga is one of the oldest workout practices. It’s effective at helping build strength and stamina, and it stretches your body. To make it even better, the yoga we practice at Mother Trucker Yoga is specifically designed for drivers on the go. We’ve designed easy moves that take just minutes a day and focus on a driver’s biggest pain points — while also addressing the mental stresses, sleep concerns and overall level of happiness we should feel in life. Yoga can address it all. Trucking yoga is yoga designed for specifically for truck drivers and to accommodate their needs. What more can you ask for from an easy trucker workout? Drivers don’t always have the time and resources for traditional yoga or fitness classes. That’s why I wrote “Trucking Yoga: Simple Fitness for the Long Haul,” showing drivers more than 60 stretches, exercises and relaxation techniques they can do right from the cab of the truck so they can get rid of pain fast and start moving again. No. 5: Sleep on time. Having a healthy sleep cycle has a trickle-down effect on your overall health. Studies have shown that people who sleep eight hours a day have improved moods, improved digestion and a much more productive day than people who have disturbed sleep cycles. But getting that full night’s sleep can be hard for a trucker. So, focus on the quality of sleep. Switch off electronic devices 15 to 30 minutes before bed to help your brain relax. Don’t eat heavy meals right before bedtime; if you have no choice choose protein-rich foods. Also, consider adding relaxing music to your bedtime routine, and try breathing exercises to help relax the body and nervous system. No. 6: Exercise while driving. There are many ways to exercise, and some can be done while you drive. Check into some exercises you can do from your truck seat when you feel like your body has stiffened. Moves like pelvic tilts, shoulder rolls, ankle rolls, twisting and even lifting one leg off the seat can help activate your core muscles. When you’re stuck behind the wheel, simple trucking workout exercises like these make all the difference. No. 7: Aim for 15 minutes of exercise a day. The key to effective results is consistency, and you can bring consistency to your trucker health by including 15 minutes of exercise each day. The 15 Minute Wellness Method is something Mother Trucker Yoga created to help drivers uncomplicate the fitness initiative and make it less scary and easier to implement into their busy lives. This can be meditation, cardio exercises, jogging or even trucking yoga. The choice is yours — but remember to allot 15 minutes each day. That time can be broken down into five-minute intervals, and even doing just one or two moves at a time will add a boost to your day. Simply adding movement to your routine is just a straightforward way to add an easy trucker workout and stay in shape just about anywhere. 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.

Truck driver health: 3 ways to eat healthy on the go

By Hope Zvara - November 20, 2023

As truck drivers, you have a lot of responsibility on the road. The No. 1 responsibility should be your health because without it, you won’t be on the road for long. This means eating healthy food to stay energized and alert. It also means packing a healthy meal when you’re not near any restaurants. Luckily, there are plenty of ways to keep yourself healthy while you’re behind the wheel Keep healthy snacks on hand. Snacks can be a great addition to your driving diet. But pick smart! Snacks are a quick and easy way to get the energy you need to get during the day, but you need to take the time to plan out healthy options before hitting the road. If you’re looking for some new ideas, here’s what we recommend: Healthy options that are easy to pack: Peanut butter (look for natural or no sugar added) and celery, apples, low-sodium pretzels, hard-boiled eggs with spicy mustard and pickles, applesauce cups or trail mix with nuts or seeds. Be careful, as many trail mixes are loaded with sugar. Look for mixes that are loaded with nuts and seeds and are low in sodium and sugar. Healthy options that are easy to eat: Fruit cups in single servings (in water, not syrup). Look for berries when you can find them, or buy freeze-dried berries, which are low in sugar (and they’re super crunchy). And don’t forget dried veggies; these are not often suggested but are super yummy. Try dried pea pods, beans, and wasabi peas; you get the crunch without all the calories. Healthy options also taste great: Greek yogurt is a good snack that will give you that much-needed protein you need to feel full and sustain energy. Add berries or a banana, and top it with some granola for a crunch. Pack healthy meals. Meal prep is not always possible on the road, but even a pre-packaged prepared meal equates to one less fast-food stop. As a driver, you aren’t burning a ton of calories every day, so consider eating smaller meals, maybe with one larger one at the peak of your day, to give your body time to digest and utilize the calories you took in. What does a healthy meal look like? If you have time to stop, consider buying a rotisserie chicken; pull it apart and pack it into smaller containers or bags for easy grab-n-go meals. Keep on hand barbecue, mustard, salt and pepper packets to dress up your chicken. Slice a hard-boiled egg and add some celery sticks or crunchy veggies (these usually travel well, and they’ll last a few days on ice). Feeling good takes more than just your daily diet. Your body, mind and soul are all crucial to your health. You might think eating healthy is a big step toward feeling good, but it’s actually just one part of a much bigger picture. If you-re feeling tired or stressed out — and if those feelings seem to get worse when you’re on the road — it’s time to take stock of how well-rounded your life is overall. Many drivers find themselves emotionally eating or eating out of boredom. Acknowledge that and then ask yourself: How can I combat this? Try deep breathing exercises to relax, stay hydrated and get some movement into your routine each day to help regulate your appetite and feel better. When we feel good, we make good choices. In the end: Remember that small, simple changes can lead to big results in your life so that you can feel good again. Your health is in your hands, and every healthy decision counts! 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 www.mothertruckeryoga.com.

Follow these tips to help avoid tummy troubles while on the road

By Hope Zvara - November 20, 2023

If you travel for a living, nobody knows the woes of a grumpy gut like you do. You got that right: We are talking specifically about truck drivers’ health issues today. So, what should you do when you’re bothered by an upset stomach while you’re en route to a new destination? Better yet, how can you avoid tummy troubles while travelling? Here are six tips that can help you enjoy the journey and travel tummy-trouble free. Don’t overeat. It can be hard to resist all any new restaurants and cuisines you could be trying out, but that’s a fatal mistake. Overeating can cause painful cramps, gas and bloating, making it difficult to drive. Next time, try drinking water 30 minutes before you eat. You’ll hydrate yourself and feel less full. Second, set your fork or food down between bites, and try to chew it completely. Don’t swallow your food whole. Eat a high-fiber diet. Fiber regulates your bowel movements, so enrich your diet with fruits, vegetables and whole grains. Wheat products are a good example of high-fiber foods. Also, make sure to wash your food and eat safe meals to avoid getting sick easily. Fiber will save you from uncomfortable constipation, so don’t underestimate the importance of a fiber-enriched diet in truck driver health. Hydrate, hydrate and hydrate! Dehydration causes constipation, muscle spasms and unnecessary tummy troubles. Try to limit your intake of beverages with alcohol, caffeine and high sugar content Some of these can actually dehydrate you, and others can cause blood-sugar spikes that make you want to grab for unhealthy food choices. In addition, these beverages can easily upset your stomach, even though they taste great on the drive. Use the bathroom when you have to. All of us know the discomfort of using a public restroom or a bathroom in a shared hotel room. But research showed that not using the restroom when you need to can cause bowel discomfort and possibly constipation amongst many other truck driver health issues. Not only that, but it can also lead to diarrhea. You should go whenever you have to. Take a daily probiotic. In today’s fast-paced world, filled with fast foods and processed meals, gut disorders are common — and sadly almost becoming the norm. But not all probiotics are created equal. The next time you stop to shop for a probiotic, look for spore-based probiotics, why? Spores are a great choice because of their colonizing habits, resilience to stomach acid and resistance to heat and light. Most over-the-counter probiotics never make it past the gut (or even TO the gut) before they break down and lose their potency. Spore-based probiotics, on the other hand, stay in the gut 21 to 28 days and then exit through your feces, helping you at every stop when it comes to gut health. Plus, with spore-based probiotics, you get the support you need for your stomach lining. This helps you reduce inflammation that can cause “leaky gut.” Stay clean. Stomach bugs can be easily transmitted through unclean surfaces. The only way to truly solve this issue is to ensure you keep your hands and utensils free from as much contamination as possible. Wash your hands as per the recommended method, keep your utensils in a safe place, and wash your fruits and vegetables. Ditch the chemical cleaners; consider making your own using water, vinegar and lemon essential oil. Try this: Fill a spray bottle with water and then add a few tablespoons vinegar and one to four drops of lemon essential oil. Keep it packed in your truck for easy cleaning. Traveling is not fun if your tummy has other plans. But with a little preparation and willingness to try something new, you can be on your way being tummy trouble free the next time you hit the road. 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 www.mothertruckeryoga.com.

Set goals in 2023 for a healthy ‘mother-truckin’ lifestyle

By Hope Zvara - December 19, 2022

We’ve all heard it: “New Year, New You.” But after about two weeks post-New Year’s Day, less than 8% of people see much of anything new in their year. Why is that? Where do all those ideas, aspirations, dreams and goals go to die? For that matter, why do they have to die at all? After 20 years and coaching thousands of people to make life changes their life to be a healthier — and happier — version of themselves, I’ve learned a few things. If you want 2023 to be your best year yet, you’ll need to consider a few things before setting those big goals. Why do you want what you say you want? You want to lose weight. Why? You want to make more money. Why? You want to eat healthier. Why? You want to spend more time with your family. Why? You first need to find clarity about why you want what you say you want. What is driving that desire, that goal? If you want to lose weight, what will that give you? Ease of movement, more energy, more confidence, more freedom? If so, freedom to do what? When you set that goal, keep asking yourself “why” until you have no more reasons. Then you will finally see what is driving that desire (which is what you want). And the goal? Well, that’s a barrier we need to overcome. Start smaller. It’s easy to be initially excited and go “all in” on Jan. 1, but very few people can take a giant leap and never look back. Why? Because there are no new established habits to support that new lifestyle … at least, not yet. Starting small means that chunking down that huge goal of yours into several smaller, more straightforward goals. For example, if your goal is weight loss, decide what needs to happen to make you lose weight? Eat more veggies? Drink more water? Get out and do some yoga or walking? Once you decide what the changes should be, break them down even smaller. Start with one, say, eating one to two veggies a day. Then add drinking more water, one glass at a time. Then start walking short distances, and increase the time by five minutes every few weeks. You get the point? You should also stretch every day. I’ve got some great yoga stretches designed just for truck drivers that anyone can do! At first, just focus on one or two stretches until you can do them automatically; then start adding new ones. Find a tribe. It’s hard to do anything alone. Having someone “in your corner” is essential. Even more important, having someone to support you and call you out on your excuses (yes, those “reasons” are often excuses) can be the difference between reaching your goal and not reaching it. Find someone (or several someones) who have similar goals, or who have experienced issues similar to yours, and team up. Change your mind set about your goals. Stop treating your goals like outfit changes. It’s not enough to “get fit for summer,” or “get healthy because my spouse wants me to.” Whatever goal you set is yours alone, and it should help to better your life and everyone in it. If you aren’t “all in” on your goal, don’t expect to reach it or reap the benefits of it long-term. You matter. Your life matters. You deserve to live the highest quality of life possible. However, only you can make those changes, and only you can reach those goals. With some prep work and clarity, 2023 can be your best year. 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 www.mothertruckeryoga.com.

Why do my feet hurt? Exercises to help relieve drivers’ foot pain

By Hope Zvara - November 7, 2022

Foot pain can keep many adults stuck in a chair even longer than they already are during the normal course of a day at work. And when it comes to truck drivers, long bouts of sitting are both a job requirement and an unavoidable hazard, at least if you plan to keep trucking. Reasons you might have foot pain Foot pain can be caused by many factors like bunions, hammer toes, arthritis and scar tissue, but let’s not forget a reason that is often overlooked — lack of use and immobility. The hard, flat surfaces we walk on are, for the most part, not made for human feet. Walking on asphalt and concrete doesn’t stimulate our feet and muscles the way they should be daily. We can’t remove the pavement, but we can improve our foot function and mobility. 5 fitness exercises and strategies to reduce foot pain on the road Get your shoes off. Shoes are like casts, binding and restricting our feet. What does a cast do? It immobilizes body parts. It’s no wonder your feet feel stiff and sore, and it hurts to walk — those muscles haven’t moved in ages, and now they’re stiff, tight, aching and atrophied. Start small. Take your shoes off and walk around in a clean area in small doses. Try moving and stretching your toes and using your entire foot when you walk; this is a practice most shoes help you avoid. There’s a saying: “Use it or lose it.” If you’re wearing shoes 24/7, you might be losing it. Walk on uneven natural surfaces. Try to find patches of ground that require your body to balance, stabilize and use more muscles when you walk. Have you ever gone hiking and then your legs, ankles and feet were sore the next day? That’s because you were using muscles you usually don’t, and in new ways. When you can, opt to walk on grass or dirt instead of concrete. Roll out your feet. Inside your truck, you can roll your feet back and forth on a ball or frozen water bottle to break up the stiff, tight fascia (think of this as millions of spider webs restricting your feet) on the bottoms of the feet. Start gently, with varied pressure. All that crunching, cracking and discomfort is your feet saying, “It’s about time you moved me!” Stretch your calves. Everything is connected. You may have been told to immobilize your feet when you have pain. That pain may disappear, but the restriction causing the pain hasn’t. Moving any body parts has various benefits, such as increased circulation, proper lymphatic drainage, improved mobility and a reduction in pain. After teaching and working with thousands of people in pain, many with issues like plantar fasciitis and knee and hip pain, I’ve discovered that stretching the calves is a straightforward exercise that often has almost instantaneous effects. Here’s how: Standing, take a small step back with one foot. Point both feet forward. Level and square the hips. Slightly bend the front knee and keep it bent. Slowly bend the back knee without lifting the heel. Hold for five counts and then straighten the leg. Repeat this 10 times on each leg. Try using pain creams. Pain creams are an excellent topical solution that can help reduce discomfort so you can do the work you need to do. Always use creams as directed— and don’t forget to read the ingredients, as many are made with “junk” ingredients that don’t really work. Try any of these powerful driver’s exercises and find time to implement them before you head out for the day, on break while filling up with fuel, or before you go to bed. I believe you’ll experience less pain and cramping, as well as improved mobility. 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 www.mothertruckeryoga.com.

Do you think breast health is only important for women? Think again!

By Hope Zvara - November 20, 2023

October is Breast Cancer Awareness Month. We don’t often think about breast health — unless we hear the words “breast cancer.” Furthermore, when the words “breast health” or breast cancer” come up, most people think of women. However, there are a number of reasons both women and men should focus on the health of their chest area. Why pay attention to the chest area? The chest area is an essential area for both women and men to take care of because there is an essential network of lymph glands (nodes). It is also a center for much-needed circulation. What are lymph nodes and what do they do? Lymph nodes are located in your armpits, groin, neck and around the blood vessels of your chest and abdomen. The main functions of lymph nodes are to filter the lymph (fluid that flows through the body) and to remove harmful microorganisms, damaged or dead tissue cells, large protein molecules, and toxic substances. This plays a direct role with our immune system and fighting disease. Both men and women can practice these moves to improve breast and chest health: Arm circles help foster healthy circulation and lymph flow for the upper body and can reduce lymph fluid buildup that occurs when you move around less than you should. Stand with your feet shoulder-width apart and stretch your arms out at shoulder height. Move your arms in forward circles, starting small and gradually making bigger circles. Reverse the direction of the circles after about 10 seconds. Cherry picking is a simple move that gets your arms up and overhead, improving circulation and cardiovascular health. It also helps reduces lymph blockage. From a standing position, raise one arm straight above your head and reach for the sky (you’ll lean a bit to the opposite side); repeat with other arm. The downward dog pose encourages full-body blood circulation, strengthens the entire body and improves the immune system. The bridge pose helps create “opening” in the chest and deepen breathing and circulation. This pose is wonderful for drivers because they often sit all day, hunched forward behind the wheel, closing off the chest. It’s also easy to do in the sleeper berth! Neck and chest massage is easy to do, and it’s a great way to break up tension and allow blood and lymph to flow more easily through the chest. Use your fingers or a massage ball to massage around your clavicle, neck and shoulders in the morning and again at night. The truck step pull back stretch is an all-body stretch that particularly focuses on releasing the shoulders, underarm area and lower back. Grab the truck step, bench or bar and sit back; breathe deep and relax your arms to stretch deep. Walking is a great way to keep your lymphatic system working optimally. Lack of movement is one of the biggest challenges our lymphatic system faces, and every minute counts. Walk in place, add an extra lap about your truck or walk a lap around the parking lot — it all adds up. Finally, don’t forget to hydrate. Your lymphatic system and circulatory system rely heavily on fluids — not soda or coffee, but water. As a bonus, try adding a pinch of Celtic sea salt for a boost in essential minerals. As a driver, it may seem difficult to take care of your health, but a little goes a long way. Pick just one of the moves above and commit to doing it every day for a week. The next week, add a second move; the third week, add another. You’ll slowly build up a routine that promotes not just breast health, but your best health today, tomorrow and for years to come. 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. For more information, visit www.mothertruckeryoga.com.

What can yoga do for me? I’m glad you asked!

By Hope Zvara - November 20, 2023

September is National Yoga Awareness Month — the perfect time to share a little bit about what yoga is and how it can help you. Yoga has been around for 5,000 years and, over time, has evolved since then. You are gravely mistaken if you are reading this and still think yoga is a bunch of hippies sitting and meditating in a field, or suburban women with tight yoga pants, expensive mats and fancy green drinks. What is yoga? To me, yoga is an approach to life. Unlike any other fitness modality, yoga is an approach to living, not just how you move your body. Yoga helped me when I felt lost. As recovering addict, yoga showed me that by learning to be still, breathe, feel and become more self-aware, I could live a life free of addiction. Yoga is the art of feeling the present moment in all aspects of life. How can I apply yoga to my life as a driver? First and foremost, deciding to stop, slow down and breathe is Step 1 to living your yoga. How much of the day do you spend rushing around, mindlessly jumping from task to task, utterly unaware of the moment you are in? Slowing down isn’t about stopping life; it’s about regaining the moment you are in. Try this: Stop. Inhale for four slow counts. Retain the breath for four counts. Exhale slowly for four counts. That’s yoga. When you feel overwhelmed with life, take a breath, be fully present and allow yourself to shift from overwhelming thoughts to breathing. That’s yoga. Try this for a few minutes before bed to help you relax for a deeper sleep. Yoga can help your physical body. If we don’t move, we will stiffen, tighten and slowly become immobile. Most of society has blamed this phenomenon on aging. However, I assure you: It’s less about age and more about how we take care of ourselves. Part of that care is paying attention to how we move. Like taking a daily vitamin, yoga should be your “daily vitamin” for healthy aging. And no, you don’t have to sacrifice 60 minutes of your day to practice yoga. It can be as easy as a taking a few minutes, sprinkled throughout the day. Try this before you even get out of bed: From toes to fingertips, move every joint in your body. Bend your knees and drop them side to side to stretch the back. Sit at the edge of the bed, reach overhead, arch your back and look up. Drop one arm and side bend each way. Stand up, turn towards the bed (or chair) and stretch into a half downward dog. That’s yoga. Find those pockets of time throughout the day where you can add in a stretch, a twist, a breath — that’s all yoga. And it all counts. Here are a few excellent benefits yoga can offer: Improves flexibility, mobility and strength; Increases oxygen and breathing; Lowers blood pressure, blood sugar and cortisol levels; Improves regularity; Improves coordination, reaction time and memory; Improves coping skills; Clears the mind of stressful thoughts; and Improves sleep. Yoga can help you live a higher quality of life. Yoga is a lifestyle approach, tuning into your actions and reactions. Harnessing the power of stillness and using the above practices help curb the desire to rise and grind until nothing is left. Yoga has taught me I cannot control most things that happen in life — but I can control how I perceive those things, how I respond to them and how long I hold on to them. Are you moving closer to wellness of mind, body and spirit or further away? Maybe it’s time for a little yoga in your life. For more information about Hope Zvara and Mother Trucker Yoga, visit www.mothertruckeryoga.com.

Just a 5-minute walk can help reduce stress, improve health

By Hope Zvara - July 27, 2022

Most of us could use more walking in our lives — it’s great exercise. But for many drivers, it’s not easy to find the time and a safe space to walk. Here’s some good news: You don’t need a lot of vast, open space or even a lot of time to get up and walk. Walking is a basic human movement we all must do to age healthily, and walking can be a full-body workout when done correctly. Feeling stiff? Walk! Back hurt? Walk! Want to lose weight? Walk! Feeling stressed? Walk! Looking to tone up? Walk! Have five minutes? Walk! WHY WALK? The mental health benefits of walking range from helping to manage stress and anxiety to clearing brain fog and boosting your ability to solve problems quickly. Walking is also linked to better sleep, reduced risk of depression and higher levels of happiness and self-esteem. But walking benefits don’t stop there. Walking can also: Lower blood pressure; Improve oxygen levels; Burn belly fat; Tone legs, glutes, abdomen and back; Reduce sugar cravings; and Improve immunity, digestion and relieve constipation. Instead of thinking you have to block out 30 to 60 minutes to exercise, consider adding walking to an activity you are already doing, or focus more on getting in just 15 minutes of walk time — even if that means breaking down that 15 minutes into five-minute bursts. The key is to up your walking game to get the most success for your stride. 1-MINUTE, PAIN-FREE WALKING PREP ROUTINE Drink water. Stretch your feet. Squat three times. Stretch your calves. Stretch your groin and back. Twist from side to side. Do a forward bend. So, you ask: What do 15 minutes of brisk walking do for me? In 15 minutes, at a brisk pace, most people can walk about 1 mile; in that time, a person who weighs 175 pounds will burn about 78 calories. 6 STRATEGIES FOR PROPER WALKING MECHANICS Feet pointing forward. Body upright. Shoulders Relaxed. Mid foot strike. Move from the hip when you walk. Breathe deeply. 5 WAYS TO GET THE MOST OUT OF YOUR WALK Reflect on your day and notice where you can add a few steps. An extra lap around the truck stop? Walking trail nearby? Or even a few extra laps around your truck while doing your pre-trip check? It all adds up. Interval walking Get the most out of five minutes and boost your metabolism with this routine: One-minute moderate warm-up walk. Walk 30 seconds at a brisk pace. Walk 30 seconds at a fast pace. Repeat these steps three to four times. Finish with a one-minute cooldown walk at a moderate pace. Walking with weights Incorporate hand weights to add more upper body and core strengthening and burn a few extra calories. Change your arm movements as you walk, and notice what muscles are active and engaged. Chi meditative walking Meditative walking requires that you pay attention to every part of your body. Step with a mid-foot strike and relaxed muscles and supple joints to create freedom in your physical body. Meditative walking with music Listen to relaxing music and focus on your breathing. Be aware of your surroundings and thoughts without overthinking or engaging. Practice awareness. Walk in place Set a timer and walk in place when space is an issue or safety concerns are present. Add in any of the above, turn on some tunes, or call a friend. This is easy to do right in the cab of your truck. Walking is an essential movement we all must do to age healthily. If you focus on the small pockets of time throughout the day to walk more, you will find yourself happier and healthier in body, mind and soul. 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. For more information visit www.mothertruckeryoga.com.

Try these simple strategies to beat the summer heat

By Hope Zvara - June 24, 2022

It comes on suddenly, and you think you can beat it, but it can be challenging to keep your body strong, healthy and hydrated when the heat gets unbearable. As a driver, you must focus on preventing heat exhaustion and heat stroke because that rising temperature and thick humid air can leave you feeling down and out. Are you living on the verge of dehydration? Know the signs of heat and humidity exhaustion (or stroke): Dizzy or lightheadedness; Swelling of hands, feet or legs; Muscle cramps; Fatigue; Exhaustion; and Fainting. Below are some simple strategies to help you keep cool this summer. STRATEGIES TO BEAT THE HEAT Be prepared: Preparation equals prevention, which means creating a routine of drinking water to better equip your body for the heat and leave you in better shape if you find yourself beat by the summer heat. Hydrate, hydrate, hydrate: You’ve heard this before, and if you are worried about frequent bathroom stops, try drinking 8 to 20 ounces of water first thing in the morning — by the time you are ready to get out on the road, your bladder will be too. Consider more than just water: If you find yourself with heat exhaustion, think twice before chugging that water. If you are genuinely experiencing heat exhaustion, chugging high volumes of water can further dilute your body’s salt levels, causing a condition known as hyponatremia. Instead, hydrate yourself by increasing your intake of electrolytes. Electrolytes can be found in sports beverages like Gatorade, Powerade and many powders. Be careful, though, as many of these can have high amounts of hidden sugars. You can make your own electrolyte drink by mixing lemon juice and either Celtic or Himalayan salt into your water. COOL OFF WITH YOGA After a long day of battling the summer sun, consider trying a few yoga poses to help beat the summer heat. The following simple yoga poses are a great way to relax at the end of the day — and they’ll help you cool down and get ready to sleep. Best of all, they can be done right there in your sleeper bunk! Watch the video above for instructions. Bound Angle Pose. Cobra Pose. Sitali Breathing, or “Cooling Breath.” This breathing technique helps cool the body and calm the nervous system. Sit in a comfortable position with your spine straight. Take two or three deep inhales and exhale through your nose. Roll your tongue into a “U,” with the tip just outside the lips. Inhale deeply through the rolled tongue, draw your tongue back into your mouth, close your lips, and pause. Hold the breath for a moment, and then exhale slowly through your nose. Repeat at least five to 10 times to maximize the cooling effect. If you know it’s going to be hot and you might be without air conditioning, be prepared and take care of yourself with these simple strategies to keep your wheels rolling and your body happy and healthy. 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.