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Stay Healthy on the Road
To stay healthy…• Get enough rest• Eat the right foods• Exercise to stay in shape
It’s easier to cope with the stress of being on the road for long periods of time when you are healthy.
The facts on food and exercise…
• An unhealthy diet and inactivity are the top two risk factors for deaths resulting from heart disease, cancer and stroke.
• Almost 2/3 of American adults are significantly overweight or obese.
• Exercising for 30 minutes three times a week can be as effective as an antidepressant for people with mild to moderate depression.
• Not eating well can affect:– Alertness– Reaction time– Perception– Overall driving ability– Your health
• A poor diet can cause:– Fatigue– Headaches– Lack of energy– Indigestion
Trucking, Tractor-Trailer Driver Handbook/Workbook 1st. Edition
• Over time a poor diet can lead to:– Being overweight– Nervous disorders– High blood pressure– High cholesterol level
A poor diet can make you sick…
Tips for Eating Healthy on the Road
• Don’t try to make drastic changes right away. Start slow and make small changes over time.
• Eat smaller portions of meats, sweets, and fats. You don’t have to give up all the foods you like, just eat smaller portions.
• Try to avoid fast foods. If you must eat fast food, avoid ordering extra large portions and check the nutrition menu for calorie counts and fat.
• Drink more water and fewer soft drinks, including diet drinks. Water helps your body systems function properly, satisfies your thirst, and has no calories.
• Eat 5-6 small meals throughout the day instead of two or three large meals. You will feel better and be less hungry.
Tips for Eating Healthy on the Road
To promote a balanced diet…
•Fill your diet with fruits and vegetables, whole grains, lean meats, and low-fat dairy.
•Limit your consumption of trans fats, food high in saturated fats, red meats, and foods high in sodium and/or added sugar.
You can learn more about healthy eating at http://www.health.gov/dietaryguidelines/2010.asp
Don’t drive drowsy.
• Fatigue is the cause of many accidents.
• Plan your time so you get the rest you need.
• Fatigue can be caused by:
– Lack of sleep– Long, tedious tasks, such as long
periods of driving– Being out of shape or overweight– Illness or medical disorder, such as
sleep apnea
• Fatigue is the cause of many accidents.
• Plan your time so you get the rest you need.
• Fatigue can be caused by:
– Lack of sleep– Long, tedious tasks, such as long
periods of driving– Being out of shape or overweight– Illness or medical disorder, such as
sleep apnea
Driving drowsy is dangerous.
Drivers’ perception, judgment, and reaction times are affected by fatigue.
Activity
Even a short micro-sleep is dangerous.
Your truck will travel 22 feet during a ½ second micro-sleep which occurs while driving 30 mph.
Fatigue can cause crashes like this one.
Don’t become a statistic!
Trucking, Tractor-Trailer Driver Handbook/Workbook 1st. Edition
Myths About Fatigue
What should you do if you become fatigued while driving?
• Find a safe and secure location to pull off the road.
• Set the parking brake.
• Lie down and rest for 20 or 30 minutes.
• If you are still fatigued get the rest you need before driving again.
Exercise to look and feel better.
• Physical activity helps maintain healthy bones, muscles and joints.
• Exercise can help control weight, promote emotional and mental well-being by reducing symptoms of anxiety and depression.
• Recommendation? Exercise 30 minutes, five times a week at any intensity level.
How to get exercise when on the road?
• Take a brisk walk when stopped.
• Jog around the truck stop.
• Do jumping jacks or run in place outside the truck.
• Do push-ups, sit-ups, or lift weights outside the truck.
Never ever drink and drive.
Federal regulations in FMCSR 392.5 state that:
– No person shall drink an intoxicating beverage or be under the influence of alcohol within four hours of going on duty.
– A first violation can result in a one-year disqualification.
– A second can result in a lifetime disqualification.
Get preventative care and screenings.
• Get preventive care and health screenings. They are covered 100% through your medical benefits.
• Visit your primary care physician regularly (at least annually) to help catch any underlying issues before they grow into something more.
One of the most common side effects of many prescribed and OTC drugs is drowsiness.
• Legal drugs include prescribed and over-the-counter medications.
• Always read directions and warning labels carefully.
• Take only the amount directed.
• Ask your doctor or pharmacist if the medication has side effects and if it’s safe to drive while taking the drug.
• FMCSR 392.4 prohibits driving while under the influence of any dangerous drug.
• These drugs include:– Narcotics– Morphine– Heroin– Codeine– Amphetamines
• U.S. Xpress has a drug testing program which all drivers MUST participate
It is against the law to drive while under the influence of any dangerous drug.
Don’t take truck stop drugs!
Truck stop drugs like bennies, pep pills, co-pilots, white cross…
• Can cause headaches, dizziness, increased heart rate, and agitation.
• Mask the fatigue that you are feeling.
• Slow your reaction time.
Don’t hurt your back. Lift safely.
How to lift an object safely…
• Get the load as close to you as possible.
• Keep your back straight when lifting.
• Lift the load with your legs.• When lifting a load, pivot your whole
body, don’t twist.
• Get the load as close to you as possible.
• Keep your back straight when lifting.
• Lift the load with your legs.• When lifting a load, pivot your whole
body, don’t twist.
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• In 2010 there were 370,130
injuries involving sprains,
strains, and tears. 185,270 cases
involving back injuries, and
208,470 cases involving falls. • Don’t become another statistic.
Help protect yourself from injury by
using the three points of contact
technique every time you enter or
exit your vehicle.
Source: Bureau of Labor Statistics
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“Any person entering or exiting the cab or accessing the rear portion of a high profile COE truck or truck tractor shall be afforded sufficient steps and handhold, and/or deck plates to allow the user to have at least 3 limbs in contact with the truck or truck-tractor at any time.”
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Keep two hands and one foot on the vehicle.
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Keep two feet and one hand on the vehicle.
Always maintain three points of contact – not two.
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1. Always face the vehicle when entering and exiting.
2. Check handles and steps for grease, dirt, snow, ice, or other substances that make surfaces slick.
3. NEVER carry anything in your hands when entering or exiting the vehicle.
4. Firmly grip handles when entering or exiting.
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5. Lean inward when entering or exiting.
6. Never jump out of the cab or trailer or from the step.
7. Don’t use the door or door frame as a handle or use the fuel tank as a step.
8. Enter and exit slowly and with care.
9. Check the ground before stepping down.
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1.Open doors carefully to avoid being hit by freight.
2.Keep three points of contact with the trailer.
3.Don’t jump from the trailer.
4.Don’t carry anything in your hands when entering or exiting.
5.Check the trailer handles, bumper, and ground for dirt, grease, snow, and ice.
Watch for shifting freight when opening trailer doors.
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Wear sturdy shoes or boots with slip-resistant soles.
Per US Xpress policy, you are not allowed to wear cowboy boots, dress shoes, flip-flops, or sandals while entering, exiting, or operating your vehicle.
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Safety is a conscious decision.
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Use the three points of contact every time you enter or exit the cab or trailer.
“A healthy driver is a more alert driver and an alert driver is a safer driver and a safer driver is less likely to get into accidents.”
Albert AlvarezTransportation Safety Specialist, FMCSA
