Susie Jones
Съвети за водача • 4 мин. четене

Как да бъдем здрави шофьори на камиони

Създаден: 27.08.2024

Актуализирано: 27.08.2024

Шофирането на камион е трудна професия, която често включва дълги часове, заседнал начин на живот и продължително отсъствие от дома, което често се отразява на здравето на много шофьори.

Нездравословните навици, като например консумацията на бърза храна, липсата на физическа активност и нарушаването на режима на сън, могат да доведат до потенциални здравословни усложнения в бъдеще. Но как да поддържате добра физическа форма като шофьор на камион? По-лесно е да се каже, отколкото да се направи, но ние изготвихме списък със съвети, които да ви помогнат да поддържате върхова форма, докато сте на път.

Шест най-добри съвета за поддържане на здравето по време на път

1.Хидратация

Един прост съвет и стока, която често приемаме за даденост, но повечето здравословни проблеми се дължат на дехидратация. Редовните глътки вода или скуош през деня ще изхвърлят метаболитните отпадъци и токсините от организма ви и ще ви поддържат по-енергични и бодри. Държенето на бутилка с вода за многократно пълнене със себе си не само ще ви напомня да останете хидратирани, но е и по-добро за околната среда.

2.Диета

Изкушението на бързата храна след дълъг ден е нещо, с което всички можем да се съгласим, но както и поддържането на хидратация, диетата ви играе важна роля за вашето здраве, както и за това как ще се чувствате през деня.

Препоръчително е шофьорите на камиони да се хранят три до четири пъти дневно - две хранения и две закуски или две хранения и една закуска. Опитайте се да поддържате план за хранене и закуски с високо съдържание на омега-3, желязо и витамин С, като зеленолистни зеленчуци, риба и плодове. Избягвайте често консумирани храни и напитки като тестени изделия, хляб, сладки напитки и стимуланти като кафе и енергийни напитки.

Вижте нашия списък със здравословни закуски, които да държите в кабината си:

  • Барове с мюсли

  • Енергийни барове

  • Пуканки

  • Ядки

  • Сушени плодове

  • Черен шоколад

В допълнение към закупуването на здравословна храна по време на път, понякога може да е по-здравословно и по-икономично да се приготвя храна. Frieghtech разполага с фантастична селекция от рецепти, които да ви помогнат да поддържате здравословен хранителен режим, докато сте на работа.

3.Sleep

Поради естеството на работата, осигуряването на достатъчно сън може да бъде трудно за шофьорите на камиони и може да доведе до опустошителни резултати за всички на пътя.

Прости съвети и трикове като следните могат да ви помогнат да се наспите добре през нощта:

  • Създайте в кабината обстановка, която прилича на домашна. Вижте нашата публикация за това как да превърнете кабината на камиона в дом

  • Поддържайте зоната за сън на тъмно

  • Горещ душ: Използвайте нашата страница карти, за да разберете кои спирки за камиони предлагат това удобство.

  • Изпробвайте някои приложения, които да ви помогнат със съня

  • Намерете идеалното място за паркиране с малко шум и прекъсване. Нашето приложение intruck предоставя 5000 места за тежкотоварни автомобили в цяла Европа, от които можете да избирате, докато нашият екип SNAP Access and Security може да осигури индивидуални решения за сигурност, които да ви позволят да спите по-добре, знаейки, че вие и вашият камион сте в безопасност.

4.Упражнения

Един от най-трудните съвети, които трябва да се спазват по време на път, но въпреки това е важен. Дългите часове седене през деня могат да доведат до лоша стойка, болки в гърба и потенциални здравословни усложнения. След дълъг ден зад волана може да е изкушаващо да седнете и да се отпуснете, но една бърза 15-минутна активност като ходене или разтягане може да ви накара да се почувствате подмладени и по-малко стресирани.

HMD Trucking има някои полезни упражнения, пригодени за шофьори на камиони, ако искате да включите няколко вида физически упражнения в ежедневието си.

5.Vitamins

Пътуването на пълен работен ден може да затрудни набавянето на всички необходими витамини. Приемането на мултивитамини всеки ден може да подсили имунната ви система и да ви помогне да останете здрави.

6.Психично здраве

Знаем, че грижата за физическото здраве по време на път е важна, но колко време отделят шофьорите на камиони, за да се погрижат за психическото си здраве?

Благотворителната организация за психично здраве Mind публикува статистически данни, според които 30 % от самоопределящите се като свързани с работата заболявания в транспортната и логистичната индустрия се дължат на тревожност, самота, стрес и депресия. Те също така предполагат, че този брой може да е по-висок, тъй като повечето хора не търсят необходимата им помощ. Освен това 95 % от хората в отпуск по болест няма да посочат истинската причина за отсъствието си от работа, ако тя е свързана с психичното им здраве.

Следването на горните съвети и трикове може да има положителен ефект върху психичното ви здраве. Освен това е важно да водите открити и честни разговори с други шофьори на камиони, ръководители или диспечери.

Могат ли упражненията да ви направят по-добър шофьор?

Здравословният начин на живот не само води до по-добро психично здраве, но и показва, че може да ви направи по-добър шофьор. Проучване показва, че шофьорите, които са били помолени да правят упражнения всеки ден, съобщават за по-голяма лекота при завъртане на главата си, способни са да завъртят тялото си по-надалеч и са в състояние да се качат в автомобила си по-бързо.

Коя е най-трудната част от работата на шофьор на камион?

Дългите часове изглежда са един от най-трудните аспекти на шофирането на камион. Шофьорите на камиони често се сблъскват с дълги километри за изминаване и антисоциални часове. Тези дълги километри и антисоциални часове могат да доведат до нездравословен начин на живот.

Колко нездравословно е да си шофьор на камион?

Поради начина на живот на много шофьори на камиони, средно статистически е по-вероятно те да имат здравословни проблеми в сравнение с хората с други професии. Шофьорите на камиони често се сблъскват с няколко препятствия, като например тесни работни пространства, стресови ситуации, необичаен режим на сън и липса на питателна храна, които оказват влияние върху здравето им.

Поддържането на здравословен начин на живот като шофьор на камион изисква съзнателни усилия, но ползите от това си заслужават като цяло. Горните съвети ще ви позволят да поемете контрола върху здравето си и да подобрите благосъстоянието си. Следете за още съвети и трикове от нас в SNAP.

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сряда 18 септември 2024 • Съвети за водача

ЯСЕН ПОГЛЕД НАПРЕД: ЗНАЧЕНИЕТО НА ГРИЖАТА ЗА ОЧИТЕ НА ШОФЬОРИТЕ НА КАМИОНИ

Susie Jones

takes place from the 23rd to the 29th of September, and as a truck driver, maintaining good vision is crucial to your job. Optical Express reported that road crashes involving drivers with poor vision accounted for roughly yearly casualties.Truck driving is a physically demanding role, but it is just as demanding visually requiring constant vigilance and the ability to quickly identify or react to changing road conditions. Poor vision can affect a driver's ability to judge distances, read signs, and detect other vehicles, reducing safety for the driver and other road users.Drivers must complete a t when applying for an HGV licence this occurs every five years after 45 and every year after the age of 65. As part of the medical, truck drivers must have a vision examination by a doctor, optician, or optometrist.To pass the examination, drivers require visual acuity of at least 0.8 (6/7.5) on the Snellen scale in their best eye and at least 0.1 (6/60) in the other.Group 2 HGV drivers need a horizontal visual field of at least 160 degrees with an extension of at least 70 degrees left and right and 30 degrees up and down. No defects should be present within a radius of the central 30 degrees.After 45 years old, drivers must complete their D4 Medical Assessment every five years and every year after 65. However, opticians recommend that every road user has an eye test at least every two years.If a driver experiences the following, they should get their eyes tested immediately:• Headaches• Eyestrain• Pressure behind the eyes• Double vision• Difficulty seeing during the night• Halos around lights.Under the law, employers must ensure their employees are fit to drive this could cover several things, but eyesight is one of them. Employers should test their driver's eyesight every six months by carrying out a number plate sight check 20 metres away.If an HGV driver requires glasses or contact lenses to reach the minimum vision requirement, they can't have a spectacle power greater than eightdioptres. For contact lenses, there is no restriction on contact lens power.The recommends the following to maintain good eye health:• Eat a well-balanced diet with foods that help your vision.• Exercise regularly to prevent diabetes and other conditions that can lead to vision problems.• Inform an optician if you notice any changes.• Wash your hands before putting them near your eyes or if you're handling contact lenses.• Protect your eyes when performing tasks that could damage them.• Wear sunglasses that block 99% or 100% of UVA and UVB radiation.• Follow the 20-20-20 rule every 20 minutes, look 20 feet away for 20 seconds.• Try not to smoke smoking is just as harmful to your eyes as it is to your body.The visual standards HGV drivers must meet are higher than those of other road users. In the UK, drivers must have a visual acuity of at least 0.5 (6/12) on the Snellen scale. In addition, drivers must be able to read a car number plate made after the 1st of September 2001 from 20 metres.The UK law on vision and driving falls below many European countries.By a number plate self-test from 20 metres. A visual acuity/visual field test is mandatory in other European countries.A driving test examiner performs the test in the UK, Cyprus, The Netherlands, and Norway. Several European countries require an Optometrist/Ophthalmologist/Doctor to carry out the test.• The UK, Austria, Belgium, Czech Republic, France, Germany, and Sweden require no further visual tests.• Algeria, Estonia, Hungary, Italy, Latvia, Spain, and Turkey require a visual assessment every ten years.• Algeria, Estonia, Finland, Greece, Hungary, Italy, Latvia, Portugal, Serbia, Spain, and Turkey require visual tests from 65 or younger.It's vital to inform the DVLA if you have any of the following eye conditions:• Blepharospasm• Cataracts• Diabetic retinopathy• Glaucoma• Eye loss• Macular degeneration• Monocular vision• Nyctalopia• Retinitis pigmentosa• Visual field defect.Drivers need to meet the following standards:• Can read a number plate 20 metres away• No double vision• Have a regular field of vision in at least one eye.If a driver is unsure whether they meet the visual standards for driving, they must get advice from a GP, optician, or eye specialist. of the information a driver receives comes from vision with most maneuvers made based on a sense of sight. Vision cannot be substituted or supplemented and is the most important physical factor behind the wheel.

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четвъртък 29 август 2024 • Съвети за водача

НАРЪЧНИК НА ШОФЬОРА НА КАМИОН ЗА БЮДЖЕТИРАНЕ

Susie Jones

As a truck driver, you are used to travelling long distances and working anti-social hours which can often mean added expenses. But how do you save money as a truck driver? Tracking your expenses and managing your money can be difficult, but we’ve put together some handy tips to help you budget. Taking the time to prepare for the journey can save you money and give you peace of mind. • Supplies: Work out what items you will need to ensure you don’t have to fork out on expensive items whilst on the road. • Food: Preparing your food may be a simple trick but an effective one when it comes to saving the pennies. Eating out is often expensive and sometimes unhealthy, try making your meals in your cab. Having a microwave and fridge in your cab will make meal-prepping that much easier. Check out our tips for staying . • Journey planning: Planning the most efficient route can save you money on fuel and unexpected toll charges. Knowing where you will be stationed for the night and booking in advance can make your journey more cost-effective. Download our to find truck parking near your transit route. The hardest but the most effective tip. Create a monthly or weekly budget that you can stick to and keep track of your expenses. There are many ways to set out your budget, you could write your expenses in a monthly calendar, jot them down in a notebook, or use an app to assist you. has an extensive list of apps that can help. Investing in an inverter will give you the ability to run small appliances. Having a fridge to keep items fresh, an electric griddle for cooking, and a coffee machine to make your cup of joe just how you like it will stop you from spending a fortune. Say goodbye to expensive fast food and hello to home-cooked meals for half the price. A cost that you can’t avoid. However, there are many ways that you can save on it: • Tyre pressure: Underinflated tyres will reduce your fuel economy, so it’s important to regularly check them. • Reduce idling: Stop the engine if you know you’re going to be stationary for a while. An hour of idling can burn roughly a gallon of fuel. • Use cruise control: Cruise control can reduce unnecessary acceleration and deceleration. • Drive in a higher gear: This will maximise fuel efficiency as travelling at high speeds in lower gears can consume 45% more fuel. • Air conditioning: It can increase your fuel consumption by up to 0.4 miles per gallon. If possible, travel with the window open before resorting to air con. In addition to these tips, offers a sustainable, transparent pricing structure and discounted rates at our partner company, Certas Energy’s refuelling locations. Some employers will offer their drivers reward programmes to assist them with saving money. Items such as a discount on food, drink, showers, and cleaning facilities can all help with saving. Additionally, if you are a SNAP customer, we’re able to offer you food vouchers at participating truck stops. Whether it’s getting in touch with family via video call or streaming your favourite shows, having the option to hook up to the WiFi can save you a substantial amount. Solely using your phone’s data can get expensive and can leave you with an unexpectedly high bill. Most truck stops will offer WiFi for drivers, and you can always find out which truck stops offer this on our page. This is often down to the individual, as with any job you will have aspects you find difficult that others wouldn’t. Long hours, time spent away from loved ones, and a sedentary lifestyle can make the job tough. On top of this, you will have to deal with external difficulties such as road congestion, tight scheduling and sometimes working overtime. However, it’s not all doom and gloom, many truck drivers have a lot of work opportunities, independence, flexibility, and the chance to travel abroad. As stated above, there can certainly be some downsides to life on the road. Truck driving is certainly not for everyone, but those who do end up in the role benefit from a few perks: • Job stability – The current shortage of drivers means that you will have no trouble finding and keeping a job. • Pay – A career in truck driving can offer good pay and additional benefits. • Travel – If you don’t like to be confined to a single place every day then getting to travel around parts of the UK and Europe is a huge benefit. In addition to some of these perks, you will find a lot of truck drivers wouldn’t trade their life behind the wheel for a 9-5 office job. There are quite a few steps to become an HGV driver and the cost can vary depending on who you take your tests with. We’ve broken it down for you in a few easy steps. Before you can obtain your Class 2, you will need to have a full car licence, be over 18, and have a provisional HGV licence. Your provisional HGV licence will consist of two forms, a D2 (This is free) and a D4. A D4 form is your medical and the cost can vary between £50-£120. There are four parts to obtaining your HGV licence, and the cost of each can vary. According to the website, gaining your HGV licence will cost roughly £304. However, this cost may fluctuate if you book using an unofficial website. On top these fees, you need to pay for lessons which can cost up to £1,390. Once passed, you will have your HGV Class 2 (C Class) licence and can drive a rigid. To drive commercially you will need to get your tacho card which will set you back £32. This will need to be renewed every five years and will cost £15. To become a Class 1 driver you need to take one more test. A Class 1 licence will qualify you to drive a truck over 3,500kg with a trailer of over 750kg. This will cost £115. Overall, qualifying as a Class 1 HGV driver can set you back just under £2,000. However, it’s important to state that once you have obtained your licence, you will be on a decent salary, have job stability, get to travel and gain a sense of community within the trucking world. Budgeting as a truck driver can be challenging but is essential if you want to manage your finances. Keeping track of your expenses, setting a budget, and sticking to it will help you save money. The above tips will give you a great starting point in encouraging you to get into healthier financial habits. How do you save money when you’re out on the road? Share your tips and tricks with us at SNAP.

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вторник 27 август 2024 • Съвети за водача

СКУЧНО ЛИ ВИ Е НА ПЪТЯ?

Susie Jones

The average truck driver spends roughly 12 hours behind the wheel every day. Endless time on the open road may sound appealing, however, the reality is a stark contrast. Countless petrol stations, rest areas, and long hours can become tedious. Truckers often spend their downtime away from home and preventing boredom can be challenging. Convoy's recent survey suggested boredom was one of truckers’ top challenges. What effect is boredom having on driver well-being? And how can truckers stay entertained? Fatigue, isolation, loneliness, and a lack of mental stimulation are common concerns for drivers. Some drivers may tackle these concerns with unhealthy coping mechanisms such as overeating, smoking, or excessive caffeine consumption. Over time, these habits can negatively impact mental health. However, as talk surrounding mental health improves, more and more drivers are taking a different route to combat this. We asked truck drivers on Facebook what they do when boredom kicks in. “Audiobooks, mainly psychology. Music, chatting with loved ones, or listening to the radio. Or I turn everything off and have a peaceful existence with my own thoughts,” says Nigel. Others have mentioned how talking with loved ones over the phone has helped. Ashleigh states: “Talking to my friends in a group chat. Honestly, if I didn’t have them, I’d have quit a long time ago. The road throws up some rubbish and without talking to really good friends I’d never have survived.” Likewise, Karl believes a “group chat with friends is a must.” Contrary to popular belief, trucking is a physical endeavour drivers need coordination and concentration to avoid accidents. Despite this, being behind the wheel for extended periods can cause fatigue. The risk of getting complacent on the job can occur, especially if a driver knows their route well. How can drivers deal with complacency behind the wheel? Whether it’s listening to a podcast or a catchy tune, drivers must choose something that keeps their mind alert. We’ve compiled a list of things to prevent boredom behind the wheel. • Podcasts: Truck driver Marty listens to “dozens of podcasts” whilst driving. Podcasts are an excellent way to change things up and learn something new. Check out this • Music: “Music, music, and music” is Richard’s boredom buster. Whether it’s listening to the radio or singing along to a playlist, music is an excellent way to keep the mind alert • Take a break: Although drivers have strict deadlines and tachograph regulations, getting out of the cab when boredom kicks in helps the mind refocus. Truckers face additional challenges to entertain themselves after their shift. Taking a proactive approach to preventing boredom during this time is imperative. We’ve compiled a list of ways to pass the hours. • Location: Truck stops that offer a vast range of facilities and a communal feel are an excellent way to alleviate boredom. Some act as a social hub where truckers can share similar experiences. Head over to our to see what facilities our SNAP service partners offer • Exercising: Taking a daily walk or getting creative with your workouts can prevent boredom and ensure you stay fit and healthy. Check out our tips for • Streaming services: Catch up on the latest TV show or scroll through social media. Truck driver Steve likes to “scroll and comment on Facebook and watch Netflix” to pass the time • Hobbies: The opportunities are endless. Learning an instrument, learning a foreign language, drawing, writing, and more. Picking up a hobby is an effective way to prevent boredom • Cooking: Cooking meals in the cab has many benefits. Not only does it prevent boredom, but it saves money and is healthier • Stay connected with loved ones: A trucker’s downtime provides the perfect opportunity to contact those closest to them. Video calls are an effective way to feel closer to family and friends • Relax: Truckers can face stressful situations. Relaxing fully after a shift can improve driver well-being. Relaxation techniques such as deep breathing exercises and meditation reduce stress. Although some drivers enjoy the solitude and independence the open road offers, combating boredom is still a challenge for many. Due to the nature of the job, truckers often experience long periods of boredom. However, to improve well-being, job satisfaction, and road safety, they must find ways to alleviate it. Whether it’s focusing on the task at hand, listening to the radio, or chatting with friends and family, most truckers can find a solution that works for them. Most drivers sleep in their cabs since they are well-equipped for a comfortable night’s sleep. A basic sleeper cab includes a bed, storage, lights, and electrical outlets – making it a home away from home. Due to the current European parking shortage, many drivers park in laybys. Doing so is deemed unsafe and leaves a driver vulnerable to theft. From November 2017, HGV drivers in the UK must take regular weekly rest breaks in proper rest areas (like service areas and truck stops). scheme allows fleets to offer their truck parking spaces to the network, alleviating the shortage and helping drivers avoid vulnerable situations. In addition, SNAP provides over 450 service partners across Europe for drivers to park at. Head over to our to learn more. If you’ve ever driven down a main road at night, you may have noticed trucks parked with their trailer doors open. A lot of drivers do this to deter thieves, the assumption being that if the trailer door is open there is nothing to steal. This is predominantly done on curtain-side trailers as it prevents thieves from slashing the curtain to see what’s inside.