Susie Jones
Nasveti za voznike • 4 min branja

Kako biti zdrav voznik tovornjaka

Ustvarjeno: 27. 08. 2024

Posodobljeno: 27. 08. 2024

Vožnja tovornjaka je zahteven poklic, ki pogosto vključuje dolge ure, sedeč življenjski slog in daljšo odsotnost od doma, kar lahko pogosto vpliva na zdravje številnih voznikov.

Nezdrave navade, kot so uživanje hitre hrane, pomanjkanje telesne dejavnosti in motnje spanja, lahko v prihodnosti povzročijo morebitne zdravstvene zaplete. Toda kako lahko kot voznik tovornjaka ohranite dobro telesno pripravljenost? Lažje je reči kot storiti, vendar smo pripravili seznam nasvetov, ki vam bodo pomagali, da boste na cesti v najboljši formi.

Šest najboljših nasvetov za ohranjanje zdravja na poti

1.Hydration

Preprost nasvet in dobrina, ki se nam pogosto zdi samoumevna, vendar je večina zdravstvenih težav posledica dehidracije. Redni požirki vode ali skvoša čez dan bodo izločili presnovne odpadke in toksine iz vašega sistema ter vas ohranili bolj energične in budne. Če imate pri sebi steklenico za vodo, ki jo je mogoče ponovno napolniti, vas to ne bo le opominjalo, da morate ostati hidrirani, ampak bo tudi bolj koristno za okolje.

2.Diet

Skušnjava hitre hrane po dolgem dnevu je nekaj, s čimer se lahko vsi poistovetimo, vendar ima vaša prehrana, tako kot ohranjanje hidracije, pomembno vlogo pri vašem zdravju in počutju čez dan.

Priporočljivo je, da vozniki tovornjakov jedo tri- do štirikrat na dan, in sicer dva obroka in dva prigrizka ali dva obroka in en prigrizek. Poskusite ohraniti načrt obrokov in prigrizkov, ki vsebujejo veliko omega-3, železa in vitamina C, kot so zelenolistna zelenjava, ribe in sadje. Izogibajte se pogostemu uživanju hrane in pijače, kot so testenine, kruh, sladke pijače in poživila, kot so kava in energijske pijače.

Oglejte si naš seznam zdravih prigrizkov, ki jih lahko hranite v kabini:

  • Granola ploščice

  • Energijske ploščice

  • Popcorn

  • Oreščki

  • Suho sadje

  • Temna čokolada

Poleg tega, da na potovanju kupujete zdravo hrano, je včasih bolj zdravo in stroškovno ugodno pripravljati obroke. Frieghtech ima odličen izbor receptov, ki vam bodo pomagali ohranjati zdravo prehrano med delom.

3. spanje

Voznik tovornjaka ima zaradi narave svojega dela težave z zadostno količino spanca, kar lahko povzroči katastrofalne posledice za vse udeležence v prometu.

Enostavni nasveti in triki, kot so naslednji, vam lahko pomagajo pri kakovostnem nočnem spancu:

  • V kabini ustvarite okolje, v katerem se boste počutili kot doma. Oglejte si našo objavo o tem, kako kabino tovornjaka spremeniti v dom

  • Naj bo prostor za spanje temen

  • Vroč tuš: Uporabite našo stran zemljevidi in ugotovite, katera postajališča za tovornjake ponujajo to možnost.

  • Preizkusite nekaj aplikacij za pomoč pri spanju

  • Poiščite idealno mesto za parkiranje brez hrupa in motenj. Naša aplikacija intruck ponuja 5 000 lokacij za težka tovorna vozila po Evropi, med katerimi lahko izbirate, medtem ko lahko naša ekipa SNAP Access and Security zagotovi varnostne rešitve po meri, ki vam omogočajo boljši spanec, saj veste, da ste vi in vaš tovornjak varni.

4.Izvajanje

Eden od najtežjih nasvetov, ki jih je treba upoštevati na poti, vendar je kljub temu pomemben. Dolge ure sedenja čez dan lahko vodijo do slabe drže, bolečin v hrbtu in morebitnih zdravstvenih zapletov. Po dolgem dnevu za volanom vas morda mika, da bi sedeli in se sprostili, vendar lahko že 15 minut hitre aktivnosti, kot sta hoja ali raztezanje, poskrbi, da se boste počutili pomlajene in manj pod stresom.

HMD Trucking je na voljo nekaj uporabnih vaj, prilagojenih voznikom tovornjakov, če želite v svojo rutino vključiti več vrst telesne vadbe.

5.Vitamini

Na poti s polnim delovnim časom je težko dobiti vse potrebne vitamine. Vsakodnevno jemanje multivitaminov lahko okrepi vaš imunski sistem in vam pomaga ohraniti zdravje.

6.Duševno zdravje

Vemo, da je skrb za telesno zdravje na cesti pomembna, toda koliko časa si vozniki tovornjakov vzamejo za skrb za duševno zdravje?

Dobrodelna organizacija za duševno zdravje Mind je objavila statistične podatke, iz katerih je razvidno, da je 30 % bolezni, povezanih z delom, ki jih prijavijo zaposleni v panogi transporta in logistike, posledica tesnobe, osamljenosti, stresa in depresije. Prav tako so namignili, da bi bila lahko ta številka višja, saj večina ljudi ne poišče pomoči, ki jo potrebujejo. Poleg tega 95 % ljudi, ki so na bolniški, ne navede pravega razloga za odsotnost z dela, če gre za njihovo duševno zdravje.

Upoštevanje zgornjih nasvetov in trikov lahko pozitivno vpliva na vaše duševno zdravje. Poleg tega je pomembno, da se z drugimi vozniki tovornjakov, nadzorniki ali dispečerji odkrito in pošteno pogovarjate.

Ali lahko z vadbo izboljšate voznika?

Zdrav življenjski slog ne prispeva le k boljšemu duševnemu zdravju, temveč tudi k boljšemu vozniškemu stanju. Študija je pokazala, da so vozniki, ki so morali vsak dan telovaditi, poročali o večji lahkotnosti pri obračanju glave, bili so sposobni daljšega obračanja telesa in hitreje so se lahko usedli v avto.

Kaj je najtežje pri delu voznika tovornjaka?

Dolge ure se zdijo eden najtežjih vidikov vožnje tovornjaka. Vozniki tovornjakov se pogosto soočajo z dolgimi prevoženimi kilometri in nesocialnimi urami. Dolgi kilometri in nesocialne ure lahko privedejo do nezdravega življenjskega sloga.

Kako nezdravo je biti voznik tovornjaka?

Zaradi življenjskega sloga številnih voznikov tovornjakov je v povprečju statistično bolj verjetno, da bodo imeli zdravstvene težave v primerjavi z ljudmi, ki opravljajo druge poklice. Vozniki tovornjakov se pogosto soočajo z nekaj ovirami, kot so tesni delovni prostori, stresne situacije, nenavaden način spanja in pomanjkanje hranljive hrane, kar vse vpliva na njihovo zdravje.

Vzdrževanje zdravega življenjskega sloga voznika tovornjaka zahteva zavesten napor, vendar so koristi, ki jih to prinaša, na splošno vredne. Z zgornjimi nasveti boste lahko prevzeli nadzor nad svojim zdravjem in izboljšali svoje počutje. Spremljajte še več nasvetov in trikov, ki vam jih ponujamo v podjetju SNAP.

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četrtek 03 april 2025 • Nasveti za voznike

PARKIRNI PREDPISI ZA VOZILA HGV V ZDRUŽENEM KRALJESTVU: KAJ BI MORAL VEDETI VSAK VOZNIK

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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ponedeljek 02 december 2024 • Nasveti za voznike

VSE, KAR MORATE VEDETI O SPREMEMBAH SISTEMA CPC ZA VOZNIKE

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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sreda 18 september 2024 • Nasveti za voznike

JASEN POGLED NAPREJ: POMEN NEGE OČI ZA VOZNIKE TOVORNJAKOV

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.