Health and Wellbeing
Promoting health & wellbeing for Driving Instructors. An ADINJC initiative to help you move, feel, and live better.
Boost Your Mobility, Flexibility, and Overall Health
Staying mobile and flexible isn’t just for athletes or fitness enthusiasts, it’s something we all benefit from, no matter our age or ability. Whether you’re looking to move more freely, reduce stiffness, or simply feel better throughout your day, small, consistent efforts can make a big difference.
By integrating a few key habits into your routine, you can enhance your mobility, improve flexibility, and support your overall health. The best part? You don’t need fancy equipment or hours at the gym. Just a little time and mindfulness go a long way.
We will be exploring simple but effective ways to keep mobility, mindfulness, flexibility and muscle strength, sharing our findings with our members along the way 😊.
But, for now here are 5 easy tips to get you started:
1. Stretch Regularly
Make stretching a part of your daily routine. Use static stretches (holding a position for 20–30 seconds), and dynamic stretches (like arm circles or leg swings). Both types are important for improving flexibility and reducing the risk of injury.
It is easy to incorporate these type of exercises into a busy work / life schedule as they can be performed anywhere and don’t take too much time to complete.
2. Breathe Deeply
Don’t underestimate the power of your breath. Practicing deep, diaphragmatic breathing while stretching helps you relax, stay present, and can even engage your core, allowing you to stretch more effectively.
Driving Instructors typically sit a lot during the day which can make abdominal muscles weaker. This kind of exercise can hugely help maintain muscle stamina.
3. Cardiovascular
Start slow and be kind to your body. Just by parking at the opposite side of a car park whilst on a break between lessons, which forces you to walk a little further than usual can be beneficial.
Set yourself a goal to complete a certain amount of steps, or set 10 minutes aside to go for a brisk walk between lessons. Cardiovascular fitness isn’t just about getting sweaty and running until you can’t breathe. It’s about stimulating the heart muscle and making it more efficient in pumping those white and red blood cells to all of your other organs. The heart is a muscle and it needs working daily, to keep it strong and healthy.
4. Stay Hydrated
Hydration plays a crucial role in keeping your muscles and joints functioning smoothly. Drink water throughout the day to help your body stay limber and ready for movement. Add electrolytes to your water for that extra zing.
Remember, to add in those additional comfort breaks between lessons. This would also give an opportunity to stretch your legs, muscles and lungs.
5. Posture
Maintaining proper posture is essential for driving instructors, as it helps reduce the risk of pain, fatigue, and injury caused by extended periods of sitting and repetitive motions. Good posture also improves alertness and non-verbal communication, both of which are key to effectively engaging with students. Incorporating targeted posture exercises such as; shoulder blade squeezes, chin tucks, and neck and hip stretches can increase flexibility, strengthen supportive muscles, and encourage better alignment, making it easier to sit upright and stay comfortable while driving.
Listen to Your Body
Discomfort is normal, but pain is a red flag. If a stretch or movement hurts, stop and adjust. Never push through sharp or intense pain – it can lead to injury.
The Bottom Line
Improving mobility and flexibility doesn’t have to be complicated. With consistent effort, mindful movement, and a bit of patience, you’ll notice positive changes in how you move and feel. So start small, stay consistent, and celebrate your progress along the way!
Let your body thank you, one stretch at a time.
What to expect from the Health and Wellness Campaign
The Health and Wellness Campaign is here to support instructors with a vibrant, empowering, and inclusive programme designed to help you feel your best both behind the wheel and beyond.
Expect a fun and engaging platform where you’ll discover easy, practical ways to boost your mobility, energy, and mood, even if you have a packed schedule. Through our newsletters, blogs, website articles, and special features, you’ll find expert tips on everything from healthy snack swaps and staying hydrated, to chair based stretches, breathwork, and mindfulness techniques to keep you balanced throughout the day.
You’ll also gain access to a supportive community space where you can share your journey, ask questions, celebrate small wins, and connect with other instructors who understand the unique demands of the job. Whether you’re overcoming challenges, setting new goals, or looking for a little motivation, you’ll never feel like you’re going it alone.
Expect inspirational stories, practical advice from health professionals, and exciting group challenges to keep things fresh, engaging, and impactful. From step-count competitions to hydration challenges and “stretch breaks,” there’s always something new to try and prizes and recognition for taking part!
This campaign is more than just wellness, it’s about creating a lifestyle that works for you, improving your energy, focus, and overall wellbeing, so you can show up as your best self every day. Get ready to move, connect, and thrive with us!
Join the Movement with the Big Team Challenge!
Looking for a fun, energising way to stay active, stay connected, and work towards a common goal with your fellow instructors? The Big Team Challenge app is your perfect partner!
As part of our Health and Wellness Campaign, we’re introducing this exciting platform to help members of our association get moving, stay accountable, and most importantly – have fun while building healthier habits together.
With Big Team Challenge, you can join forces with other members to take on a virtual fitness adventure – whether it’s walking the equivalent of Land’s End to John o’ Groats, climbing Mount Kilimanjaro (virtually!), or circling the globe step by step. You’ll be part of a team, tracking your steps, progress, and milestones together. It’s about progress, not perfection – every movement counts, and everyone can get involved at their own pace.
Why it works:
Stay Accountable
Keep moving by logging your steps and seeing your team’s progress in real time.
Set & Achieve Big Goals
Work towards a shared objective and feel the motivation of contributing to something bigger.
Stay Connected
Whether you’re working solo all day or feeling a bit isolated, this is a fantastic way to build community spirit and stay in touch with others who “get” the job.
Inject Fun into Fitness
Friendly competition, virtual badges, and challenges make staying active feel like a game.
Whether you’re a seasoned step-counter or just getting started, the Big Team Challenge is inclusive, uplifting, and a great way to boost your wellbeing while building stronger connections with your professional community.
What health professionals in the industry say
“In the context of driving instruction, mental health is especially relevant. Learners may experience anxiety, low confidence, or fear of failure. Instructors themselves often face pressures such as irregular schedules, performance expectations, and the emotional demands of supporting diverse students. Financial concerns—such as fluctuating income, rising fuel costs, and seasonal demand—can further contribute to stress and uncertainty, affecting both personal wellbeing and professional focus.”
Julie Hughes – BACP Accredited Counsellor
“Before working in the gym it was always a go to safe space of mine, a place I could take some time to myself, a place that no matter how I felt before I know I would feel a millions times better when I left. I now have the pleasure to watch people come and go, their confidence grow, just watch a community thrive from working out, be that physically, mentally or just in general. It’s a place that you start alone but then along the way pick up some great friends, I know I have since training and working here! I would recommend working out to anyone, no matter how big or little you do that movement of the body is just generally so good for you in so many ways!”
Becca Sullivan – Gym Manager 24/7 Strong York
“Fitness has always been a huge part of my life. It’s the only time my mind “switches off” and its my “safe place”. However, in recent months I have discovered the importance of social exercising and looking after my mental health as well as my physical health. I didn’t believe in breathing and mindfulness exercises until I needed it and started to see the huge (and surprising) benefits. Now I go to sleep using mouth tape!!! Stretching is also now a part of my daily routine, as sitting for long hours in the car can be taxing on the muscles and joints. A healthy mind is a component of a healthy body.”
Charli Hodgson – Driving Instructor York
“For me wellbeing is when I experience happiness at home and at work and I’m feeling healthy and able to cope with what comes up on a daily basis. If I’m “well” I feel good and have a sense of purpose. I do believe there are many levels to wellbeing and I am certain in our work as driving instructors it’s essential to consider our wellness if we are to thrive”.
Lynne Barrie – ADI, MA Driver Training, ADINJC President
“I’ve always been fascinated by the boundaries of the human body both physical and mental. Too often, we place limitations on ourselves out of safety, doubt, or fear of failure. What drives me is breaking through those barriers and showing athletes that they are capable of far more than they ever imagined.
For me, the training itself is the enjoyable part, the part I almost take for granted. But for my riders, it becomes a journey of discovery. They learn to grow, adapt, and achieve things they never believed possible.“
Dan Coombe – Raceline Coaching
“I’ve always enjoyed the ‘feel good factor’ of exercise. Getting stuck into a challenging session and the sense of achievement on completion. As much as sometimes I ‘don’t feel like’ heading to the gym, I always feel better for having been!
Amongst other things, it’s a chance to zone out from other aspects of your life I find it useful to rationalise emotion and it often helps to put things in perspective too. The added benefit of course is that it keeps your body healthy as well as your mind. A lunchtime quick gym sesh helps to keep me energised through the day, which is particularly beneficial when I otherwise sit behind a desk most days.
Once you’re in a regular routine, training is just something you do, and something you look forward to (most days).”
Simon Calvert – UK Global Road Safety