Susie Jones
Porady dla kierowców • 4 min read

Jak być zdrowym kierowcą ciężarówki

Utworzony: 27.08.2024

Aktualizacja: 27.08.2024

Jako wymagający zawód, prowadzenie ciężarówki często wiąże się z długimi godzinami pracy, siedzącym trybem życia i długimi okresami poza domem, co często odbija się na zdrowiu wielu kierowców.

Niezdrowe nawyki, takie jak spożywanie fast foodów, brak aktywności fizycznej i zaburzone wzorce snu mogą prowadzić do potencjalnych komplikacji zdrowotnych w przyszłości. Ale jak zachować formę jako kierowca ciężarówki? Łatwiej powiedzieć niż zrobić, ale przygotowaliśmy listę wskazówek, które pomogą Ci utrzymać szczytową formę podczas jazdy.

Sześć najważniejszych wskazówek, jak zachować zdrowie w drodze

1.Nawodnienie

Prosta wskazówka i towar, który często bierzemy za pewnik, jednak większość problemów zdrowotnych wynika z odwodnienia. Regularne popijanie wody lub squasha w ciągu dnia wydala odpady metaboliczne i toksyny z organizmu oraz zapewnia większą energię i czujność. Posiadanie przy sobie butelki z wodą do wielokrotnego napełniania nie tylko przypomina o nawodnieniu, ale jest również korzystne dla środowiska.

2.Dieta

Pokusa fast foodów po długim dniu jest czymś, do czego wszyscy możemy się odnieść, jednak podobnie jak utrzymywanie nawodnienia, dieta odgrywa znaczącą rolę w zdrowiu, a także w tym, jak będziesz się czuć przez cały dzień.

Zaleca się, aby kierowcy ciężarówek jedli trzy do czterech razy dziennie, dwa posiłki i dwie przekąski lub dwa posiłki i jedną przekąskę. Staraj się utrzymywać plan posiłków i przekąsek o wysokiej zawartości kwasów omega-3, żelaza i witaminy C, takich jak zielone warzywa liściaste, ryby i owoce. Unikaj często spożywanych pokarmów i napojów, takich jak makaron, chleb, słodkie napoje i używki, takie jak kawa i napoje energetyczne.

Sprawdź naszą listę zdrowych przekąsek, które warto mieć w swojej kabinie:

  • Batony granola

  • Batony energetyczne

  • Popcorn

  • Orzechy

  • Suszone owoce

  • Ciemna czekolada

Oprócz kupowania zdrowej żywności podczas podróży, czasami zdrowsze i bardziej opłacalne może być przygotowywanie posiłków. Frieghtech oferuje fantastyczny wybór przepisów, które pomogą ci utrzymać zdrową dietę podczas pracy.

3.Sleep

Ze względu na charakter pracy, wystarczająca ilość snu może być trudna dla kierowcy ciężarówki i może prowadzić do katastrofalnych skutków dla wszystkich na drodze.

Proste wskazówki i triki, takie jak poniższe, mogą pomóc w porządnym przespaniu nocy:

  • Stwórz w kabinie środowisko, w którym poczujesz się jak w domu. Sprawdź nasz post o tym, jak sprawić, by kabina ciężarówki stała się domem

  • Ciemne miejsce do spania

  • Gorący prysznic: Skorzystaj z naszej strony maps, aby dowiedzieć się, które postoje ciężarówek oferują tę usługę.

  • Wypróbuj kilka aplikacji ułatwiających zasypianie

  • Znajdź idealne miejsce do parkowania przy niewielkim hałasie i zakłóceniach. Nasza aplikacja intruck zapewnia 5000 lokalizacji dla pojazdów ciężarowych w całej Europie do wyboru, a nasz zespół SNAP Access and Security może zapewnić indywidualne rozwiązania w zakresie bezpieczeństwa, umożliwiając lepszy sen ze świadomością, że Ty i Twoja ciężarówka jesteście bezpieczni.

4.Ćwiczenia

Jedna z najtrudniejszych wskazówek do przestrzegania podczas podróży, ale niemniej ważna. Długie godziny siedzenia w ciągu dnia mogą prowadzić do złej postawy, bólu pleców i potencjalnych komplikacji zdrowotnych. Po długim dniu za kierownicą może być kuszące, aby usiąść i zrelaksować się, jednak szybkie 15 minut aktywności, takiej jak chodzenie lub rozciąganie, może sprawić, że poczujesz się odmłodzony i mniej zestresowany.

HMD Trucking zawiera kilka przydatnych ćwiczeń dostosowanych do potrzeb kierowców ciężarówek, którzy chcą włączyć kilka rodzajów ćwiczeń fizycznych do swojej rutyny.

5.Witaminy

Bycie w drodze w pełnym wymiarze godzin może utrudnić dostarczenie wszystkich niezbędnych witamin. Codzienne przyjmowanie multiwitaminy może wzmocnić układ odpornościowy i pomóc zachować zdrowie.

6.Zdrowie psychiczne

Wiemy, że dbanie o zdrowie fizyczne na drodze jest ważne, ale ile czasu kierowcy ciężarówek poświęcają na dbanie o swoje zdrowie psychiczne?

Organizacja charytatywna Mind zajmująca się zdrowiem psychicznym opublikowała statystyki ujawniające, że 30% samodzielnie zgłaszanych chorób związanych z pracą w branży transportowej i logistycznej wynika z lęku, samotności, stresu i depresji. Zasugerowali również, że liczba ta może być wyższa, ponieważ większość ludzi nie szuka pomocy, której potrzebują. Ponadto 95% osób przebywających na zwolnieniu lekarskim nie poda prawdziwego powodu swojej nieobecności w pracy, jeśli dotyczy ona ich zdrowia psychicznego.

Przestrzeganie powyższych wskazówek i trików może mieć pozytywny wpływ na zdrowie psychiczne. Ponadto ważne jest, aby prowadzić otwarte i szczere rozmowy z innymi kierowcami ciężarówek, przełożonymi lub dyspozytorami.

Czy ćwiczenia mogą sprawić, że będziesz lepszym kierowcą?

Zdrowy styl życia nie tylko prowadzi do lepszego zdrowia psychicznego, ale dowody sugerują, że może również sprawić, że będziesz lepszym kierowcą. Badanie wykazało, że kierowcy, którzy zostali poproszeni o codzienne ćwiczenia, zgłaszali większą łatwość w obracaniu głowy, byli w stanie obrócić swoje ciało dalej i byli w stanie szybciej wsiąść do samochodu.

Co jest najtrudniejsze w byciu kierowcą ciężarówki?

Długie godziny pracy wydają się być jednym z najtrudniejszych aspektów prowadzenia ciężarówki. Kierowcy ciężarówek często muszą pokonywać długie kilometry i pracować w godzinach aspołecznych. Te długie kilometry i aspołeczne godziny pracy mogą prowadzić do niezdrowego stylu życia.

Jak niezdrowe jest bycie kierowcą ciężarówki?

Ze względu na styl życia wielu kierowców ciężarówek, są oni statystycznie bardziej narażeni na problemy zdrowotne niż osoby wykonujące inne zawody. Kierowcy ciężarówek często mają do czynienia z kilkoma przeszkodami, takimi jak ciasne miejsca pracy, stresujące sytuacje, nietypowe wzorce snu i brak odżywczego jedzenia, które mają wpływ na ich zdrowie.

Utrzymanie zdrowego stylu życia jako kierowca ciężarówki wymaga świadomego wysiłku, ale korzyści z tego płynące są tego warte. Powyższe wskazówki pozwolą ci przejąć kontrolę nad swoim zdrowiem i poprawić samopoczucie. Wypatruj więcej porad i wskazówek od nas w SNAP.

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środa 18 września 2024 • Porady dla kierowców

JASNE WIDZENIE PRZED NAMI: ZNACZENIE DBANIA O WZROK DLA KIEROWCÓW CIĘŻARÓWEK

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czwartek 29 sierpnia 2024 • Porady dla kierowców

PRZEWODNIK KIEROWCY CIĘŻARÓWKI PO BUDŻETOWANIU

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wtorek 27 sierpnia 2024 • Porady dla kierowców

NUDZISZ SIĘ W DRODZE?

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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. 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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. 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