Susie Jones
Consigli per i conducenti • 4 leggere

Come essere un camionista sano

Creato: 27/08/2024

Aggiornato: 27/08/2024

In quanto professione impegnativa, la guida di camion comporta spesso orari prolungati, uno stile di vita sedentario e lunghi periodi di assenza da casa, che spesso possono avere ripercussioni sulla salute di molti conducenti.

Abitudini poco salutari come il consumo di fast food, la mancanza di attività fisica e un sonno disturbato possono portare a potenziali complicazioni per la salute in futuro. Ma come si fa a rimanere in forma come camionista? È più facile a dirsi che a farsi, ma abbiamo stilato un elenco di consigli che vi aiuteranno a mantenervi in forma durante il viaggio.

Sei consigli per mantenersi in salute in viaggio

1.Idratazione

Un consiglio semplice e un bene che spesso diamo per scontato, ma la maggior parte dei problemi di salute deriva dalla disidratazione. Sorseggiare regolarmente acqua o spremute nel corso della giornata consente di espellere le scorie metaboliche e le tossine dall'organismo e di mantenersi più energici e vigili. Tenere con sé una bottiglia d'acqua ricaricabile non solo vi ricorderà di mantenervi idratati, ma sarà anche più utile per l'ambiente.

2.Dieta

La tentazione di mangiare al fast food dopo una lunga giornata è qualcosa che tutti possiamo capire, tuttavia, proprio come il mantenimento dell'idratazione, la dieta gioca un ruolo importante per la vostra salute e per come vi sentirete durante la giornata.

Si consiglia agli autisti di camion di mangiare tre o quattro volte al giorno, due pasti e due spuntini o due pasti e uno spuntino. Cercate di mantenere un piano di pasti e spuntini ad alto contenuto di omega-3, ferro e vitamina C, come verdure a foglia verde, pesce e frutta. Evitate di consumare frequentemente cibi e bevande come pasta, pane, bevande dolci e stimolanti come caffè e bevande energetiche.

Date un'occhiata al nostro elenco di spuntini sani da tenere in cabina:

  • Barrette di granola

  • Barrette energetiche

  • Popcorn

  • Noci

  • Frutta secca

  • Cioccolato fondente

Oltre ad acquistare cibi sani mentre si è in viaggio, a volte può essere più sano ed economico preparare i pasti. Frieghtech ha una fantastica selezione di ricette per aiutarvi a mantenere una dieta sana durante il lavoro.

3.Sleep

A causa della natura del lavoro, dormire a sufficienza può essere difficile per un camionista e può portare a risultati devastanti per tutti coloro che si trovano sulla strada.

Semplici consigli e trucchi, come quelli che seguono, possono aiutarvi a riposare bene la notte:

  • Create in cabina un ambiente che vi faccia sentire a casa. Consultate il nostro post su come trasformare la cabina del vostro camion in una casa

  • Mantenere la zona notte buia

  • Una doccia calda: Utilizzate la nostra pagina mappe per scoprire quali aree di sosta per camion offrono questo servizio.

  • Provate alcune applicazioni per aiutarvi a dormire

  • Trovate il posto ideale per parcheggiare con poco rumore e poco disturbo. La nostra app intruck offre 5.000 punti di parcheggio per mezzi pesanti in tutta Europa tra cui scegliere, mentre il nostro team SNAP Access and Security è in grado di fornire soluzioni di sicurezza su misura, consentendovi di dormire sonni più tranquilli sapendo che voi e il vostro camion siete al sicuro.

4.Esercizio fisico

Uno dei consigli più difficili da seguire quando si è in viaggio, ma comunque importante. Stare seduti per molte ore al giorno può portare a una postura scorretta, a dolori alla schiena e a potenziali complicazioni per la salute. Dopo una lunga giornata al volante, si può essere tentati di sedersi e rilassarsi, ma 15 minuti di attività, come camminare o fare stretching, possono farvi sentire ringiovaniti e meno stressati.

HMD Trucking propone alcuni esercizi utili per gli autisti di camion, se volete incorporare diversi tipi di esercizio fisico nella vostra routine.

5.Vitamine

Essere in viaggio a tempo pieno può rendere difficile l'assunzione di tutte le vitamine necessarie. L'assunzione di un multivitaminico al giorno può rafforzare il sistema immunitario e aiutare a mantenersi in salute.

6.Salute mentale

Sappiamo che prendersi cura della propria salute fisica sulla strada è importante, ma quanto tempo dedicano i camionisti alla propria salute mentale?

L'associazione di beneficenza per la salute mentale Mind ha pubblicato delle statistiche che rivelano che il 30% delle malattie professionali autodenunciate nel settore dei trasporti e della logistica sono dovute ad ansia, solitudine, stress e depressione. L'associazione ha anche affermato che questo numero potrebbe essere più alto, poiché la maggior parte delle persone non cerca l'aiuto di cui ha bisogno. Inoltre, il 95% delle persone che si assentano dal lavoro per malattia non fornisce il vero motivo dell'assenza dal lavoro se si tratta di salute mentale.

Seguire i suggerimenti e i trucchi di cui sopra può avere un effetto positivo sulla vostra salute mentale. Inoltre, è importante avere conversazioni aperte e oneste con altri camionisti, supervisori o spedizionieri.

L'esercizio fisico può migliorare la guida?

Non solo uno stile di vita sano porta a una migliore salute mentale, ma è dimostrato che può anche rendere i conducenti migliori. Uno studio ha dimostrato che i conducenti a cui è stato chiesto di fare attività fisica quotidianamente hanno mostrato una maggiore facilità nel girare la testa, sono stati in grado di ruotare maggiormente il corpo e sono riusciti a salire in macchina più rapidamente.

Qual è la parte più difficile dell'essere un camionista?

Le lunghe ore di lavoro sembrano essere uno degli aspetti più difficili della guida dei camion. I camionisti devono spesso affrontare lunghi chilometri da percorrere e orari antisociali. Questi lunghi chilometri e gli orari antisociali possono portare a uno stile di vita non sano.

Quanto è malsano essere un camionista?

A causa dello stile di vita di molti camionisti, è statisticamente più probabile che essi abbiano problemi di salute rispetto a chi svolge altre professioni. I camionisti devono spesso affrontare alcuni ostacoli come spazi di lavoro angusti, situazioni di stress, schemi di sonno insoliti e mancanza di cibo nutriente che hanno tutti un'influenza sulla loro salute.

Mantenere uno stile di vita sano come camionista richiede uno sforzo consapevole, ma i benefici che ne derivano ne valgono la pena. I consigli di cui sopra vi permetteranno di prendere il controllo della vostra salute e di migliorare il vostro benessere. Tenete d'occhio altri suggerimenti e trucchi da parte di SNAP.

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giovedì 03 aprile 2025 • Consigli per i conducenti

NORME PER IL PARCHEGGIO DEI VEICOLI COMMERCIALI PESANTI NEL REGNO UNITO: COSA DEVE SAPERE OGNI AUTISTA

Susie Jones

For many truck drivers, it can be challenging trying to navigate the number of regulations surrounding overnight truck parking in the UK. After a long day behind the wheel, they must adhere to several rules before they can even think about parking up for the night. We'll delve into these regulations and provide you with everything you need to know. Before we look at parking regulations, it's vital to understand UK and EU laws regarding rest periods. We've collated all you need to know about . However, in a nutshell, if your vehicle exceeds three and a half tonnes, you must have a tachograph fitted. A tachograph will record the number of breaks a driver takes. Truck drivers must adhere to the following:• Drivers must take 11 continuous hours of rest. This can be reduced to nine. • Truck drivers are required to take at least 45 hours of rest. • Driving time can be no longer than four-and-a-half hours before a break. A break must be at least 45 minutes.To comply with parking laws and ensure safety, truck drivers must follow strict regulations regarding where and when they can park overnight:• Many local authorities do not allow truck drivers to park in residential areas doing so may result in a fine or penalty.• If the maximum loaded weight of the vehicle is more than 7.5 tonnes (including any trailer), you must not park on a verge, pavement, or any land between carriageways unless there is police permission. • Truck drivers can use these for overnight parking. However, they provide less security and no amenities. Parking overnight in a lay-by is often the most straightforward and economical option.Failure to follow HGV parking regulations can result in fines, vehicle clamping, or impounding. These penalties are in place to encourage drivers to comply with the law and ensure road safety.Suitable parking locations include: Specifically designed for HGVs and include facilities such as fuel, food, showers, toilets, and security options. Many motorway service areas (MSAs) will provide areas for HGV parking. Most offer similar facilities as truck stops. SNAP provides drivers with a network of over across Europe. • Downloading a truck parking app can help drivers find locations near them to park up for the night. enables truck drivers to find parking & washing spots across Europe, allowing drivers to book SNAP sites through the app.• Search for a spot that offers essential amenities like food, toilets, and showers for a more comfortable stay. • Most truck stops and MSAs will have security features. Using the or, drivers can check a site's security features, including fencing, CCTV, night watchmen, and TAPA accreditations. Truck drivers can park on verges or pavements if the parking is for essential loading and unloading. There are a few exceptions they must consider before loading and unloading:• Drivers must not park where yellow markings are on the curb, and upright signs advise restrictions. • The vehicle must not be left unattended.• On red routes, drivers should look out for specially marked and signposted bays showing when and where loading and unloading is permitted. • Councils and private estates may have different regulations. Truck drivers are restricted to using lanes one and two. On a four-lane motorway, drivers can use lane three. However, HGVs are not permitted to use the furthest right lane.A road may be marked unsuitable for heavy goods vehicles for the following reasons: These pose a challenge for many HGVs, especially long or articulated trucks. Ascending a steep incline for an HGV is a difficult task due to its heavy load, leading to reduced traction and wheel spin. Roads with limited width can feature sharp bends or walls on either side and are unsuitable for trucks. Due to their turning radius of HGVs, they require more space to maneuver. Roads with walls on either side leave little room for error and increase the risk of an HGV becoming stuck or causing damage.

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lunedì 02 dicembre 2024 • Consigli per i conducenti

TUTTO QUELLO CHE C'È DA SAPERE SULLE MODIFICHE AL CPC DEI CONDUCENTI

Susie Jones

On the 3rd of December 2024, changes to the Driver Certificate of Professional Competence (CPC) will come into full effect. The new CPC aims to offer better flexibility to drivers returning to the profession and those undertaking mandatory training. We delve into the upcoming changes and how they will impact drivers. Introduced in 2007, the CPC is a mandatory qualification for professional drivers in the UK and EU wanting to drive a range of heavy vehicles, such as HGVs, LGVs, buses, and coaches. Drivers must pass four tests: • Theory• Case study• Practical• Vehicle safety demonstration. Once passed, the CPC lasts for five years and must be renewed by taking 35 hours of periodic training within the five years.The UK government wanted to understand the effectiveness of the Driver CPC. They did this by asking drivers, trainers, and other parties to take a poll. The government focused on two main areas: improving driver choice and attracting more drivers into the industry for example, making it easier for drivers with foreign qualifications to obtain a licence in the UK. The changes to the Driver CPC are categorised into the following:The international Driver CPC is the new name for how the previous Driver CPC worked. The following applies:• Drivers must take 35 hours of CPC training every five years.• The courses must be at least seven hours long. • If splitting a course over a day, a driver must complete it on two consecutive days.• Drivers are allowed to do a total of 12 hours of e-learning.The National Driver CPC provides more flexibility for those wanting to drive in the UK. Drivers can take either:• 35 hours of training every five years.• A combination of 35 hours of National Driver CPC and International Driver CPC training every five years.The flexibility means that:• Training must be at least 3 hours 30 minutes long training providers can offer longer courses. • It does not need to be completed on two consecutive days if it's a split course course providers can set their time limits.• Training can be e-learning.• Drivers can do 12 hours of e-learning towards their overall 35 hours.From the 3rd of December, 2024, drivers will be able to stay qualified by choosing either:1. International Driver CPC National Driver CPCDrivers wanting to return to the profession must take 35 hours of training before returning. However, this will change from the 1st of February, 2025.Drivers with an expired CPC will have new pathways to make returning to driving easier.Drivers have four options:• Undertake 35 hours of International Driver CPC training.• Regain qualification to drive in the UK and EU.• Complete 35 hours of National Driver CPC training.• Regain qualification to drive in the UK only.• Take a seven-hour "return to driving" module.• Regain UK driving qualification instantly.• To drive in the EU, complete 28 additional hours of training within 12 months.• As part of the National Driver CPC training, complete a seven-hour "return to driving" module.• Regain UK driving qualification instantly.• Take 28 additional hours of training (National or International Driver CPC) within 12 months.Drivers must take 35 hours of training (International or National).The rules surrounding Driver CPC cards remain the same drivers must carry their cards when operating vehicles professionally. However, the type of card differs based on qualification:• Identical to the current design.• The design will include "Domestic UK use only."If a driver is qualified for both categories, they may hold two cards.Fleet managers can prepare for the changes by ensuring the following:• Find out whether their drivers need an International or National CPC.• Training deadlines aren't missed to avoid fines.You are exempt from needing a Driver CPC if you're using the vehicle for:• Non-commercial carriage• Carrying materials you use for your job driving must be less than 30% of your rolling monthly work.• Driving for someone you work for or your own agriculture, horticulture, forestry, farming, or fisheries business driving must be less than 30% of your rolling monthly work. • Driving within 62 miles of your base driving a HGV, bus, or coach must not be your main job.• Driving to or from pre-booked appointments to test centres.• Lessons for anyone wanting to get a driving licence or a Driver CPC.• Maintain public order.Full guidance is on the website.Drivers with grandfather rights don't need to hold the actual qualification as part of their licence. However, they must complete 35 hours of training every five years.

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mercoledì 18 settembre 2024 • Consigli per i conducenti

VISIONE CHIARA: L'IMPORTANZA DELLA CURA DEGLI OCCHI PER GLI AUTISTI DI CAMION

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.