One of the major dangers facing truck drivers is that of personal health. Long trips behind the wheel mean prolonged periods of sitting. Truck stops aren’t especially known for their health food options, either. However, truck driving can be a great way for someone to not only see the country, but to make great money while they do it.
Personal health has to be a main consideration if a truck driver expects to work in the industry for a long time. The sad fact is that almost 70% of truck drivers are obese. This is often due to the inherent conditions of life on the road. However, it doesn’t have to be this way. With careful planning and effort, it is possible to remain healthy while driving a truck.
Here are the main considerations to take before your next trip on the road.
Exercise
Everyone knows we need to exercise in order to stay healthy. However, it’s very easy to make excuses and not do it. This is true when we’re sitting in the comfort of our own homes. It’s even more true when we’re in an inhospitable environment to exercise like a truck. But in reality, this is a situation where proper exercise is even more important.
Sitting in the driver’s seat all day doesn’t afford many opportunities for exercise. This is where planning comes in. Make it a goal to get at least 15 minutes of exercise per day. Half an hour would be ideal, but even 15 minutes can make a big difference. Whether it’s pushups, jogging around the parking lot, or squats, just be sure to get that heart rate going, break a sweat, and keep it up for 15 minutes.
Plan ahead by bringing along small weights or a jump rope you can keep in your truck. Any way you can set yourself up for success will make a big difference when you’re on the road.
M&W Transportation understands how important it is to stay on top of safety tips for truck drivers. Visit us today to see how we can help you start a new transportation job in Nashville today.
Eat Well
As we said earlier, truck stops aren’t known for their healthy food options. You will occasionally be able to find a fresh salad or perhaps some fruit, but these options aren’t to be relied upon. When possible, bring along your own food. Healthy snacks and pre-made meals will be a lifesaver.
Proper diet not only keeps our bodies in top-condition, it also makes you feel better. Eating a cheeseburger and some fries for dinner might feel good during the meal, but your body has to go into overdrive to digest that food. Providing your body with clean fuel means it doesn’t have to work as hard to break it down. And when our bodies are using the food instead of fighting with it, you feel better. Your brain functions smoother, you’ll have more energy, and you’ll be more alert. These are all advantageous aspects when navigating the highway.
Falling asleep being the wheel is obviously a bad thing. Give yourself the best chance to remain alert by eating clean. It may be difficult to maintain but proper preparation can give you the best chance at success.
Sleep
We all know that lack of sleep can make you a little foggy, irritable, and slow. But many people don’t realize a lack of sleep can lead to some major health issues. Heart disease, heart attacks, strokes, diabetes, and other potentially catastrophic health problems have been shown to have a positive correlation with a lack of sleep. Memory and concentration are also diminished by a lack of sleep.
But the most immediate consequence of not getting a good night of sleep is the resulting drowsiness. In fact, drivers are three times as likely to be involved in an accident when they are fatigued. About 100,000 police-reported crashes are the result of a drowsy driver ever year. And this number could be even higher because it’s difficult to determine whether or not a driver was drowsy at the time of the accident.
Take care to give yourself enough time to get proper rest. Find a rest area or pull off and kick back in your cab. Try to keep yourself to a schedule. For instance, go to sleep at 10 o’clock every night and wake up at 6 in the morning. Keeping a schedule helps you get into a rhythm which in turn makes it easier to adhere to the schedule. Your body and mind will thank you.
Pay Attention
The main idea throughout all of these is to be mindful about how your choices affect your physical and mental health. Keep a log of your exercise and sleep times. Eat three meals every day to avoid binge-eating at night. Take the time to prepare before going out on a trip—this includes bringing along any equipment needed to help you exercise and planning out as many meals as you can.
Staying on top of all of this will keep you healthy and feeling well. The best safety tip for truck drivers is to take care of yourself so you don’t find yourself in a bad situation.
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