Susie Jones
Rådgivning til chauffører • 4 min læsning

Sådan bliver du en sund lastbilchauffør

Oprettet: 27.08.2024

Opdateret: 27.08.2024

Lastbilkørsel er et krævende erhverv, der ofte indebærer lange arbejdsdage, en stillesiddende livsstil og længere perioder væk fra hjemmet, hvilket ofte kan gå ud over mange chaufførers helbred.

Usunde vaner som indtagelse af fastfood, mangel på fysisk aktivitet og forstyrrende søvnmønstre kan alle føre til potentielle helbredskomplikationer i fremtiden. Men hvordan holder man sig i form som lastbilchauffør? Det er lettere sagt end gjort, men vi har samlet en liste med tips, der kan hjælpe dig med at holde dig i topform, mens du er på farten.

Seks gode råd til at holde sig sund på farten

1.Hydrering

Et simpelt tip og en vare, som vi ofte tager for givet, men de fleste sundhedsproblemer opstår på grund af dehydrering. Regelmæssige slurke af vand eller squash i løbet af dagen udskiller stofskifteaffald og giftstoffer fra dit system og holder dig mere energisk og opmærksom. At have en genopfyldelig vandflaske med sig minder dig ikke kun om at holde dig hydreret, men er også bedre for miljøet.

2.Kost

Fristelsen til fastfood efter en lang dag er noget, vi alle kan forholde os til, men ligesom at holde sig hydreret spiller din kost en vigtig rolle for dit helbred og for, hvordan du ender med at føle dig i løbet af dagen.

Det anbefales, at lastbilchauffører spiser tre til fire gange om dagen, enten to måltider og to mellemmåltider eller to måltider og et mellemmåltid. Prøv at opretholde en plan for måltider og mellemmåltider med et højt indhold af omega-3, jern og C-vitamin, f.eks. grønne bladgrøntsager, fisk og frugt. Undgå mad og drikke, der indtages ofte, som pasta, brød, søde drikke og stimulanser som kaffe og energidrikke.

Se vores liste over sunde snacks, som du kan have med i førerhuset:

  • Granolabarer

  • Energibarer

  • Popcorn

  • Nødder

  • Tørret frugt

  • Mørk chokolade

Ud over at købe sund mad, mens du er på farten, kan det nogle gange være sundere og mere omkostningseffektivt at tilberede måltider. [Frieghtech] (https://freightech.us/easy-meal-ideas-for-truck-drivers/) har et fantastisk udvalg af opskrifter, der kan hjælpe dig med at opretholde en sund kost, mens du er på arbejde.

3.Sleep

På grund af arbejdets karakter kan det være svært for en lastbilchauffør at få nok søvn, og det kan føre til ødelæggende resultater for alle på vejen.

Enkle tips og tricks som de følgende kan hjælpe dig med at få en god nats søvn:

  • Skab et miljø i førerhuset, der føles som hjemme. Se vores indlæg om, hvordan du gør dit lastbilførerhus til et hjem

  • Hold dit soveområde mørkt

  • Et varmt brusebad: Brug vores side maps til at finde ud af, hvilke rastepladser der tilbyder denne facilitet.

  • Prøv nogle apps, der kan hjælpe dig med at sove

  • Find det ideelle sted at parkere med mindst mulig støj og forstyrrelse. Vores intruck-app indeholder 5.000 HGV-pladser (Heavy Goods Vehicle) i hele Europa, som du kan vælge imellem, mens vores [SNAP Access and Security]-team (https://snapaccessandsecurity.com/) kan levere skræddersyede sikkerhedsløsninger, så du kan få en bedre nattesøvn i visheden om, at du og din lastbil er i sikkerhed.

4.Motion

Et af de sværeste råd at følge, når man er på farten, men ikke desto mindre et vigtigt råd. Hvis man sidder ned i mange timer i løbet af dagen, kan det føre til dårlig kropsholdning, rygsmerter og potentielle helbredskomplikationer. Efter en lang dag bag rattet kan det være fristende at sidde og slappe af, men en hurtig 15 minutters aktivitet som at gå eller strække ud kan få dig til at føle dig forynget og mindre stresset.

[HMD Trucking] (https://www.hmdtrucking.com/blog/truck-driver-exercises-workout/) har nogle nyttige øvelser, der er skræddersyet til lastbilchauffører, hvis du ønsker at indarbejde flere typer fysisk træning i din rutine.

5. Vitaminer

At være på farten hele tiden kan gøre det svært at få alle de nødvendige vitaminer. Hvis du tager en multivitamin hver dag, kan det styrke dit immunforsvar og hjælpe dig med at holde dig sund.

6.Mental sundhed

Vi ved, at det er vigtigt at passe på sit fysiske helbred i trafikken, men hvor meget tid bruger lastbilchauffører på at passe på deres mentale helbred?

Velgørenhedsorganisationen Mind har offentliggjort statistikker, der viser, at 30 % af de selvrapporterede arbejdsrelaterede sygdomme i transport- og logistikbranchen skyldes angst, ensomhed, stress og depression. De antydede også, at dette tal kunne være højere, da de fleste mennesker ikke søger den hjælp, de har brug for. Derudover vil 95 % af de sygemeldte ikke angive den egentlige årsag til deres fravær fra arbejdet, hvis det drejer sig om deres mentale helbred.

Hvis du følger ovenstående tips og tricks, kan det have en positiv effekt på din mentale sundhed. Desuden er det vigtigt at have åbne og ærlige samtaler med andre lastbilchauffører, supervisorer eller disponenter.

Kan motion gøre dig til en bedre bilist?

En sund livsstil fører ikke kun til bedre mental sundhed, men noget tyder på, at den også kan gøre dig til en bedre bilist. En undersøgelse viste, at bilister, der blev bedt om at træne dagligt, rapporterede, at de havde lettere ved at dreje hovedet, at de var i stand til at rotere kroppen mere, og at de var i stand til at sætte sig hurtigere ind i bilen.

Hvad er det hårdeste ved at være lastbilchauffør?

De lange arbejdstider ser ud til at være et af de hårdeste aspekter ved at køre lastbil. Lastbilchauffører skal ofte tilbagelægge mange kilometer og har asociale arbejdstider. De mange kilometer og de asociale arbejdstider kan føre til en usund livsstil.

Hvor usundt er det at være lastbilchauffør?

På grund af mange lastbilchaufførers livsstil er de i gennemsnit statistisk set mere tilbøjelige til at have helbredsproblemer sammenlignet med folk i andre karrierer. Lastbilchauffører står ofte over for en række forhindringer som f.eks. trange arbejdsforhold, stressede situationer, usædvanlige sovemønstre og mangel på næringsrig mad, som alle har indflydelse på deres helbred.

At opretholde en sund livsstil som lastbilchauffør kræver en bevidst indsats, men fordelene ved at gøre det er det hele værd. Ovenstående tips vil gøre det muligt for dig at tage kontrol over dit helbred og forbedre dit velbefindende. Hold øje med flere tips og tricks fra os i SNAP.

Del til

Andre læser også...

Header Image

onsdag 18 september 2024 • Rådgivning til chauffører

KLART SYN FORUDE: VIGTIGHEDEN AF ØJENPLEJE FOR LASTBILCHAUFFØRER

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.

Header Image

torsdag 29 august 2024 • Rådgivning til chauffører

EN LASTBILCHAUFFØRS GUIDE TIL BUDGETLÆGNING

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.

Header Image

tirsdag 27 august 2024 • Rådgivning til chauffører

KEDER DU DIG PÅ VEJEN?

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.