Susie Jones
Vairuotojo patarimai • 4 min perskaityti

Kaip būti sveiku sunkvežimio vairuotoju

Sukurta: 27-08-2024

Atnaujinta: 27-08-2024

Sunkvežimio vairuotojo profesija reikalauja daug pastangų, todėl dažnai tenka dirbti ilgas valandas, gyventi sėdimą gyvenimo būdą ir ilgą laiką būti toli nuo namų, o tai dažnai atsiliepia daugelio vairuotojų sveikatai.

Nesveiki įpročiai, tokie kaip greito maisto vartojimas, fizinio aktyvumo stoka ir miego sutrikimai, gali sukelti galimų sveikatos komplikacijų ateityje. Tačiau kaip sunkvežimio vairuotojui išlikti geros formos? Lengviau pasakyti, nei padaryti, bet mes parengėme patarimų sąrašą, kuris padės išlaikyti geriausią formą kelyje.

Šeši geriausi patarimai, kaip išlikti sveikiems kelyje

1.Hidratacija

Paprastas patarimas ir prekė, kurią dažnai laikome savaime suprantamu dalyku, tačiau dauguma sveikatos problemų kyla dėl dehidratacijos. Reguliariai gurkšnodami vandenį arba skvošą visą dieną, iš organizmo pašalinsite medžiagų apykaitos atliekas ir toksinus, būsite energingesni ir žvalesni. Turėdami su savimi pripildomą vandens buteliuką ne tik priminsite, kad turite būti hidratuoti, bet ir tausosite aplinką.

2.Dieta

Po ilgos dienos visi galime susidurti su greito maisto pagunda, tačiau, kaip ir hidratacijos palaikymas, jūsų mityba yra labai svarbi jūsų sveikatai ir jūsų savijautai visą dieną.

Sunkvežimių vairuotojams rekomenduojama valgyti tris-keturis kartus per dieną, du kartus valgant ir du kartus užkandžiaujant arba du kartus valgant ir vieną kartą užkandžiaujant. Stenkitės laikytis tokio valgymo ir užkandžių plano, kuriame būtų daug omega-3, geležies ir vitamino C, pavyzdžiui, žalios lapinės daržovės, žuvis ir vaisiai. Venkite dažnai vartojamo maisto ir gėrimų, pavyzdžiui, makaronų, duonos, saldžiųjų gėrimų ir stimuliuojančių medžiagų, tokių kaip kava ir energiniai gėrimai.

Peržiūrėkite mūsų sveikų užkandžių, kuriuos galite turėti kabinoje, sąrašą:

  • Granolos batonėliai

  • Energetiniai batonėliai

  • Popkornai

  • Riešutai

  • Džiovinti vaisiai

  • Juodasis šokoladas

Be to, kad keliaujant galima ne tik įsigyti sveiko maisto, bet kartais sveikiau ir ekonomiškiau ruošti maistą. Frieghtech pateikia puikių receptų, padėsiančių išlaikyti sveiką mitybą darbo metu.

3.Miegoti

Dėl darbo pobūdžio sunkvežimio vairuotojui gali būti sunku pakankamai išsimiegoti, o tai gali turėti pražūtingų pasekmių visiems kelyje.

Paprasti patarimai ir gudrybės, pavyzdžiui, šie patarimai ir gudrybės, gali padėti jums gerai išsimiegoti:

  • Sukurkite kabinoje aplinką, kurioje jaustumėtės kaip namie. Peržiūrėkite mūsų straipsnį apie tai, kaip sunkvežimio kabiną paversti namais

  • Laikykite miego zoną tamsią

  • Karštas dušas: Naudokitės mūsų žemėlapių puslapiu, kad sužinotumėte, kuriose sunkvežimių stotelėse yra tokia galimybė.

  • Išbandykite kelias programėles, padedančias miegoti

  • Raskite idealią vietą, kur galėtumėte pastatyti automobilį, kad nekeltų triukšmo ir netrukdytų. Mūsų "intruck" programėlėje rasite 5 000 sunkiųjų krovininių transporto priemonių (HGV) stovėjimo vietų visoje Europoje, iš kurių galėsite rinktis, o mūsų SNAP Access and Security komanda gali pasiūlyti individualius saugumo sprendimus, kad galėtumėte ramiau miegoti žinodami, jog jūs ir jūsų sunkvežimis esate saugūs.

4.Pratybos

Vienas iš sunkiausių patarimų, kurių sunku laikytis kelyje, tačiau vis dėlto jis yra svarbus. Ilgos sėdėjimo valandos per dieną gali lemti blogą laikyseną, nugaros skausmus ir galimas sveikatos komplikacijas. Po ilgos dienos prie vairo gali kilti pagunda sėdėti ir atsipalaiduoti, tačiau trumpa 15 minučių veikla, pavyzdžiui, pasivaikščiojimas ar tempimas, gali padėti atsigauti ir jaustis mažiau įsitempusiems.

HMD Trucking pateikiama keletas naudingų pratimų, pritaikytų sunkvežimių vairuotojams, jei norite į savo kasdienybę įtraukti kelių rūšių fizinius pratimus.

5.Vitaminai

Būnant kelyje visą darbo dieną gali būti sunku gauti visų reikalingų vitaminų. Kiekvieną dieną vartojant po multivitaminą galima sustiprinti imuninę sistemą ir padėti išlikti sveikiems.

6.Psichikos sveikata

Žinome, kad kelyje svarbu rūpintis fizine sveikata, tačiau kiek laiko sunkvežimių vairuotojai skiria savo psichinei sveikatai?

Psichikos sveikatos labdaros organizacija "Mind" paskelbė statistinius duomenis, iš kurių matyti, kad 30 proc. su darbu susijusių ligų transporto ir logistikos pramonėje kyla dėl nerimo, vienatvės, streso ir depresijos. Jie taip pat užsiminė, kad šis skaičius gali būti didesnis, nes dauguma žmonių nesikreipia reikiamos pagalbos. Be to, 95 proc. nedarbingų žmonių nenurodo tikrosios neatvykimo į darbą priežasties, jei ji susijusi su jų psichikos sveikata.

Vadovaudamiesi pirmiau pateiktais patarimais ir gudrybėmis, galite teigiamai paveikti savo psichinę sveikatą. Be to, svarbu atvirai ir sąžiningai kalbėtis su kitais sunkvežimių vairuotojais, vadovais ar dispečeriais.

Ar pratimai gali padėti jums tapti geresniu vairuotoju?

Sveikas gyvenimo būdas ne tik gerina psichinę sveikatą, bet ir rodo, kad dėl jo galite tapti geresniu vairuotoju. Atliktas tyrimas parodė, kad vairuotojai, kurių buvo paprašyta kasdien mankštintis, nurodė, kad jiems lengviau pasukti galvą, jie galėjo toliau pasukti kūną ir greičiau įsėsti į automobilį.

Kas sunkiausia dirbant sunkvežimio vairuotoju?

Ilgos darbo valandos yra vienas sunkiausių sunkvežimio vairavimo aspektų. Sunkvežimių vairuotojams dažnai tenka įveikti daug kilometrų ir dirbti antisocialiai. Šie ilgi kilometrai ir asocialus darbas gali lemti nesveiką gyvenimo būdą.

Kaip nesveika būti sunkvežimio vairuotoju?

Dėl daugelio sunkvežimių vairuotojų gyvenimo būdo vidutiniškai jie statistiškai dažniau turi sveikatos problemų, palyginti su kitų profesijų žmonėmis. Sunkvežimių vairuotojai dažnai susiduria su keliomis kliūtimis, tokiomis kaip ankštos darbo vietos, stresinės situacijos, neįprastas miego režimas ir maistingo maisto trūkumas, kurios turi įtakos jų sveikatai.

Sunkvežimio vairuotojo sveikas gyvenimo būdas reikalauja sąmoningų pastangų, tačiau jų nauda yra to verta. Aukščiau pateikti patarimai leis jums kontroliuoti savo sveikatą ir pagerinti savijautą. Laukite daugiau mūsų SNAP patarimų ir gudrybių.

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ketvirtadienis 03 balandžio 2025 • Vairuotojo patarimai

HGV AUTOMOBILIŲ STATYMO TAISYKLĖS JK: KĄ TURĖTŲ ŽINOTI KIEKVIENAS VAIRUOTOJAS

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 but can pose a greater security risk.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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pirmadienis 02 gruodžio 2024 • Vairuotojo patarimai

VISKAS, KĄ REIKIA ŽINOTI APIE VAIRUOTOJO CPC PAKEITIMUS

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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trečiadienis 18 rugsėjo 2024 • Vairuotojo patarimai

AIŠKUS REGĖJIMAS Į PRIEKĮ: SUNKVEŽIMIŲ VAIRUOTOJŲ AKIŲ PRIEŽIŪROS SVARBA

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.