Transcript DriverWellness and 3 points of contact

Stay Healthy
on the Road
It’s easier to cope with the stress of being on
the road for long periods of time when you
are healthy.
To stay healthy…
• Get enough rest
• Eat the right foods
• Exercise to stay in shape
The facts on food and exercise…
• An unhealthy diet and inactivity are the top two
risk factors for deaths resulting from heart
disease, cancer and stroke.
• Almost 2/3 of American adults are significantly
overweight or obese.
• Exercising for 30 minutes three times a week can
be as effective as an antidepressant for people
with mild to moderate depression.
A poor diet can make you sick…
• Not eating well can affect:
– Alertness
– Reaction time
– Perception
– Overall driving ability
– Your health
• A poor diet can cause:
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• Over time a poor diet can
lead to:
– Being overweight
– Nervous disorders
– High blood pressure
– High cholesterol level
Fatigue
Headaches
Lack of energy
Indigestion
Trucking, Tractor-Trailer Driver Handbook/Workbook 1st. Edition
Tips for Eating Healthy on the Road
• Don’t try to make drastic changes right away. Start slow
and make small changes over time.
• Eat smaller portions of meats, sweets, and fats. You
don’t have to give up all the foods you like, just eat smaller
portions.
• Try to avoid fast foods. If you must eat fast food, avoid
ordering extra large portions and check the nutrition menu
for calorie counts and fat.
• Drink more water and fewer soft drinks, including diet
drinks. Water helps your body systems function properly,
satisfies your thirst, and has no calories.
• Eat 5-6 small meals throughout the day instead of two
or three large meals. You will feel better and be less
hungry.
Tips for Eating Healthy on the Road
To promote a balanced diet…
• Fill your diet with fruits and vegetables, whole grains, lean meats, and
low-fat dairy.
• Limit your consumption of trans fats, food high in saturated fats, red
meats, and foods high in sodium and/or added sugar.
You can learn more about healthy eating at
http://www.health.gov/dietaryguidelines/2010.asp
Don’t drive drowsy.
• Fatigue is the cause of many
accidents.
• Plan your time so you get the rest
you need.
• Fatigue can be caused by:
– Lack of sleep
– Long, tedious tasks, such as long
periods of driving
– Being out of shape or overweight
– Illness or medical disorder, such as
sleep apnea
Driving drowsy is
dangerous.
Drivers’ perception, judgment,
and reaction times are affected
by fatigue.
Activity
Even a short micro-sleep
is dangerous.
Your truck will travel 22 feet during a ½ second micro-sleep
which occurs while driving 30 mph.
Don’t become a statistic!
Fatigue can cause
crashes like this one.
Myths About
Fatigue
Don’t rely on these “tricks”
to keep you awake:
• Open a window
• Turn up the radio
• Eat a snack or meal
• Take a pill
• Have an alcoholic drink
• Drink coffee or another
drink with caffeine
Trucking, Tractor-Trailer Driver Handbook/Workbook 1st. Edition
What should you do if you become
fatigued while driving?
• Find a safe and secure
location to pull off the
road.
• Set the parking brake.
• Lie down and rest for 20 or
30 minutes.
• If you are still fatigued get
the rest you need before
driving again.
Exercise to look and
feel better.
• Physical activity helps maintain healthy bones,
muscles and joints.
• Exercise can help control weight, promote
emotional and mental well-being by reducing
symptoms of anxiety and depression.
• Recommendation? Exercise 30 minutes, five
times a week at any intensity level.
How to get exercise
when on the road?
• Take a brisk walk when stopped.
• Jog around the truck stop.
• Do jumping jacks or run in place outside
the truck.
• Do push-ups, sit-ups, or lift weights
outside the truck.
Never ever drink
and drive.
Federal regulations in FMCSR 392.5
state that:
– No person shall drink an
intoxicating beverage or be under
the influence of alcohol within
four hours of going on duty.
– A first violation can result in a
one-year disqualification.
– A second can result in a lifetime
disqualification.
Get preventative care
and screenings.
• Get preventive care and health
screenings. They are covered
100% through your medical
benefits.
• Visit your primary care
physician regularly (at least
annually) to help catch any
underlying issues before they
grow into something more.
One of the most common side effects
of many prescribed and OTC drugs is
drowsiness.
• Legal drugs include
prescribed and over-thecounter medications.
• Always read directions and
warning labels carefully.
• Take only the amount
directed.
• Ask your doctor or
pharmacist if the
medication has side
effects and if it’s safe to
drive while taking the
drug.
It is against the law to drive while
under the influence of any
dangerous drug.
• FMCSR 392.4 prohibits driving while
under the influence of any dangerous
drug.
• These drugs include:
– Narcotics
– Morphine
– Heroin
– Codeine
– Amphetamines
• U.S. Xpress has a drug testing
program which all drivers MUST
participate
Don’t take truck stop drugs!
Truck stop drugs like
bennies, pep pills, co-pilots,
white cross…
• Can cause headaches,
dizziness, increased heart
rate, and agitation.
• Mask the fatigue that you
are feeling.
• Slow your reaction time.
Don’t hurt your back.
Lift safely.
How to lift an object
safely…
• Get the load as close to you as possible.
• Keep your back straight when lifting.
• Lift the load with your legs.
• When lifting a load, pivot your whole
body, don’t twist.
•
•
In 2 0 1 0 th e r e w e r e 370, 130
i n j u r i e s in vo lvin g s p r ai n s ,
s tr a ins , a n d te a r s. 185, 270
c a s e s in vo lvin g b a c k
i n j u r i e s , a n d 208, 470
c a s e s in vo lvin g fa l l s .
D o n ’t b e c o me a n o th er
s ta ti s tic. H e lp p r o te ct
yo u r s elf fr o m in ju r y b y u s i n g
th e th r e e p o in ts o f c o n ta ct
te c h n i qu e e ve r y tim e yo u
e n te r o r e xit yo u r ve h i c l e .
Source: Bureau of Labor Statistics
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Points
of
Contact
“Any person entering or
exiting the cab or accessing
the rear portion of a high
profile COE truck or truck
tractor shall be afforded
sufficient steps and
handhold, and/or deck
plates to allow the user to
have at least 3 limbs in
contact with the truck or
truck-tractor at
any time.”
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Points
of
Contact
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Points
of
Contact
Keep two hands
and one foot on
the vehicle.
Keep two feet
and one hand on
the vehicle.
Always maintain three points of contact – not two.
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Points
of
1. Always face the vehicle
when entering and exiting.
2. Check handles and steps for
grease, dirt, snow, ice, or
other substances that make
surfaces slick.
3. NEVER carry anything in
your hands when entering or
exiting the vehicle.
4. Firmly grip handles when
entering or exiting.
Contact
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Points
of
5. Lean inward when entering
or exiting.
6. Never jump out of the cab
or trailer or from the step.
7. Don’t use the door or door
frame as a handle or use
the fuel tank as a step.
8. Enter and exit slowly and
with care.
9. Check the ground before
stepping down.
Contact
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Points
of
Contact
1. Open doors carefully to avoid
being hit by freight.
2. Keep three points of contact
with the trailer.
3. Don’t jump from the trailer.
4. Don’t carry anything in your
hands when entering or exiting.
5. Check the trailer handles,
bumper, and ground for dirt,
grease, snow, and ice.
Watch for shifting freight
when opening trailer doors.
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Points
of
Wear sturdy shoes or
boots with slip-resistant
soles.
Per US Xpress policy, you are not
allowed to wear cowboy boots,
dress shoes, flip-flops, or sandals
while entering, exiting, or
operating your vehicle.
Contact
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Points
of
Contact
Safety
is a conscious
decision.
Use the three
points of contact
every time you enter or exit the cab or
trailer.
“A healthy driver is a more alert
driver and an alert driver is a
safer driver and a safer driver
is less likely to get into
accidents.”
Albert Alvarez
Transportation Safety Specialist, FMCSA