20 Fitness Motivators

To celebrate 20 years of Driver Require, we are sharing twenty ways to keep fit and stay healthy whilst on the road. We all know that maintaining good health is important, here are some ideas that you can put into practice to improve overall health, fitness, and wellbeing.   

Healthy meals

We know how hard it is to eat healthily while on the road. Check out these recipes and fuel your body with these quick and healthy on-the-go meals which can be adapted to suit your lifestyle. 

1. Overnight oats

2. Fresh tomato soup

3. Tomato & avocado sandwiches

4. Pesto pasta

5. Potato salad

Exercises to do whilst on your break

Easy ways to keep your body moving  

6. Bicep stretches

A quick upper-body activity 

How to: 

Intertwine your fingers behind your back.

Keep your hands at the base of your spine and straighten arms.

Lift arms as high as possible, maintaining comfortability.

Hold for up to 1 minute, repeat 1-3 times.

7. Overhead triceps stretches 

Can help to increase flexibility and reduce chances of injury 

How to:

Lifting shoulders up toward ears, then follow by drawing them down and back.

Stretch your left arm to the ceiling, bending your elbow to bring the left palm toward the centre of your back, rest your middle finger along your spine.

Using your right hand, softly push your elbow toward the centre and down.

Hold the stretch for 30 seconds, repeat three times on each side.  

8. Ankle rotations

An easy exercise to keep your lower body moving

How to:

Lift your right leg from the floor, slowly rotate your ankle clockwise,

Rotate for 5 seconds then change to counter clockwise rotation.

Repeat these rotations 10 times on both feet.

9. Core exercise

Helps to strength the sides of your core (obliques)

How to:

Sit straight in chair, with your legs together and knees bent at a 90-degree angle.

Feet should be flat on the floor with shoulders back but relaxed.

Lean back 45 degrees, hold chair seat on either side of thighs.

Engage abs whilst leaning back, slowly drawing your knees toward your chest.

To follow, unbend knees and extend legs out at a 45-degree angle, hold, and then bring legs back in bending at the knees.

Repeat 10-20 times.

10. Neck stretch & rotation 

Stretching your neck is good for improving flexibility and mobility

How to:

Sit upright in your chair, with shoulders down, looking straight ahead.

Slowly turn your head towards your right shoulder, as far as is comfortable.

Hold this stretch for 5 seconds, then slowly return to the original position.

Repeat on the left side, repeating 3 rotations on each side.

11. Chest stretch 

A useful stretch for maintaining good posture 

How to:

Sit away from the back of your chair and upright.

Pull shoulders back and down, extending both arms out to your side.

Push your chest forward gently until you feel a slight stretch across your chest.

Hold for between 5 – 10 seconds and repeat 5 times.

12. Hip marching

Helps to improve flexibility whilst strengthening hips and thighs

How to:

Do not lean on the back of the chair, sit upright. Hold onto the sides of the chair.

Lift one leg with your knee bent maintaining comfortability.

Place foot down in a controlled manner.

Repeat with opposite leg, complete 5 lifts with each leg.

Fitness/Wellbeing apps

Apps to help you improve your fitness and wellbeing 

13. MyFitnessPal

14. Couch to 5k 

15. 7-minute workout  

16. Daily Workouts Fitness Trainer

17. Sleep Cycle

Motivational music

Research shows that the right music can help you get more out of your workout – here are a few playlists to get you going…

18. Motivation Mix 

Click here to listen.

19. Best Workout Music Playlist

 Click here to listen.

20. Top Motivational Songs

Click here to listen.