Not as many of us commute as we did pre-COVID, but plenty of people still spend part of their day in the car getting to and from work. Unfortunately, sitting in a car for extended periods isn’t doing your body any favors.

For starters, driving keeps you in a cramped, repetitive position that can lead to muscle imbalances, tightness, and even pain. With one foot constantly working the gas and brake while the other remains inactive, you can develop a hip imbalance that needs to be counteracted. And if you spend most of your workday sitting as well, that’s even more time reinforcing poor posture and movement patterns.

On top of that, commuting can be exhausting—both mentally and physically. After a long day, the thought of spending even more time in the car to get to the gym (or summoning the energy to work out once you’re home) can feel like too much. But instead of letting your commute take away from your fitness, you can use it to your advantage.

Move While You Drive

Even while seated, you can engage different muscle groups with simple isometric exercises:

• Core activation: Tighten your abs and draw your belly button toward your spine for 30 seconds. Release slightly for two seconds, then engage fully again for a set of 15.

• Pelvic floor engagement: Contract and relax your pelvic floor muscles in a similar pattern.

• Upper body work: Use your steering wheel as resistance—pull against it at different hand positions to engage your upper back, or press inward to activate your chest, arms, and core.

• Lower body balance: Keep your hips even and focus on activating your left leg so it works as much as your right (without compromising safety, of course!).

These small movements can help counteract some of the negative effects of prolonged sitting without distracting you from the road.

Maximize Your Time

Your commute is also a great opportunity to check things off your to-do list, such as:

• Listening to audiobooks, podcasts, or work-related training.

• Catching up with friends and family hands-free.

• Taking care of calls, with a note to have the other party follow up via text or email so you can handle scheduling later.

Plan for Breaks and Better Choices

If your commute is longer than an hour, plan to stop and move when possible. Even a short walk or a few squats during a gas stop can prevent stiffness and discomfort.

And don’t forget about nutrition—pack healthy, easy-to-eat snacks so you’re not tempted by fast food. Apples, nuts, and dried fruit travel well and keep you fueled without the crash.

Stay Hydrated

Car ventilation systems can be dehydrating, and drinking enough water ensures you’ll need to stop for restroom breaks—giving you another reason to get out and stretch your legs.

Make Your Commute Work for You

Instead of letting time in the car drain you, use it strategically. With a little intention, you can turn your commute into an opportunity to support your health, improve your energy, and arrive at your destination feeling better, not worse.

Happy Work it Wednesday!  That’s my affectionate term for Wednesday’s.  Why?  It’s usually about mid-week when people tend to lose steam whatever goal they are working toward - whether it involves fitness, nutrition or anything else. But, there are some important things you can do to counteract that mid week, mid day, or mid month slump!

1. CONSISTENCY - make it easy for yourself to stick to the plan.  That could mean having time blocked off on your calendar to work toward your goal, meals prepped ahead of time, or even having five fitness outfits clean and ready to pull from the closet at the beginning of each week.

2. ACCOUNTABILITY - Whether it is a trainer or coach, a workout buddy or even a close friend or family member, find someone that will check in with you regularly and hold you to what you said you are going to do.  It is SO MUCH EASIER to reach a goal when others are aware and helping cheer you towards success!

3. REWARDS - Lets face it, we are creatures of desire, and when there is a carrot dangling in front of us, we have just a little more determination to push through to the end.  Plan your rewards up ahead of time, and at regular intervals.  It could be a sweet treat, a massage, a new outfit, mani/pedi, whatever floats your boat.  Just make sure to remember to celebrate your success!