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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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.

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četrtek 29 avgust 2024 • Nasveti za voznike

VODNIK VOZNIKA TOVORNJAKA ZA PRIPRAVO PRORAČUNA

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.

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torek 27 avgust 2024 • Nasveti za voznike

VAM JE NA CESTI DOLGČAS?

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.