Posts Tagged ‘truck driver health and wellness’

Improve Health and Conditioning with Resistance Bands

Posted by deckerAdmin

One of the greatest advantages bands have over other dumbbells or other gym apparatuses is that they fit easily into small spaces, allowing you to continue your workout regimen on the road when you can’t get to a gym.
Resistance bands can be used for a variety of exercises that work most of the major muscle groups in your body.

The resistance bands have been used in physical therapy for many years and are also a great way to improve your health and conditioning.

While free weights are often seen as the best way to get stronger, using cables and resistance bands is a safer alternative that can help prevent injuries or pain. By changing the weight of a cable or band, you can still build muscle mass and reduce body fat percentage.

Tips for Bands and Cables

There are two kinds of resistance bands: tubes and looped bands. Both can be used to do the same exercises. The only thing that will change is the movement of the band itself, which implies an easier or harder exercise. Tube bands should be used for beginners who don’t have any previous experience with using resistance bands. Looped bands are suitable for users who have a higher level of fitness. What works great about those two kinds is that you can stack them on top of each other and they both attach to the cable machine, making it great for low impact exercises as well as high-intensity moves.

You can do the following exercises without any supplements or special equipment – just a little planning ahead. A resistance band only costs about $10, but it’s an investment that will pay off in improved strength and health. Decker Truck Line encourages healthy living and is now providing each professional driver here at Decker a resistance band to use for stretching, resistance training, and conditioning.

Health benefits of Resistance Exercise:

1) Increased immune system response.
2) Greater pain relief and reduced use of medication for chronic low back pain patients.
3) Increased cardiovascular capacity.
4) Stabilize post-surgery healing and reduce the need for reoperation.
5) Improved blood pressure control in prehypertensive and hypertensive.
6) Increased muscle strength and function in older adults.
7) Improve flexibility, range of motion, walking speed, and balance.
8) Reduced risk of falls by improving leg strength in older adults with osteoporosis.

Resistance Training effects on:

1) Muscle Increase- Muscle mass increased by nearly 10% in older women following a 12-week progressive resistance training program did not lead to loss of fat or bone mass.
2) Bone Mineral density- Resistance training increased bone mineral density in older women, an increase that was retained for at least 1 year.
3) Strength- 8-week resistance training increased lower body strength in healthy older men and women with low muscle strength.
4) Fat Loss- Resistance training reduces body fat in young overweight adults compared to aerobic exercise.
5) Metabolic Rate-Resistance training increases metabolic rate on average 24% for up to 3 days after resistance exercise.

Resources:
https://webcms.pima.gov/UserFiles/Servers/Server_6/File/Government/Human%20Resources/Wellness/Resistance-Band-Workout.pdf
https://msuextension.org/wellness/physical-activity/resistance_band.html
https://www.dps.texas.gov/sites/default/files/documents/etr/docs/exercisetubingworkout.pdf

Living Healthy Over The Road

Posted by deckerAdmin

Links and resources (including recipes) to help you live a healthy lifestyle.

Links and resources (including recipes) to help you live a healthy lifestyle.

Being healthy on the road is a big initiative in the entire freight forwarding industry. There are now countless programs that help truck drivers to live a healthy lifestyle through proper nutrition and exercise. If you are wondering how to stay healthy as a truck driver, you can start with our EAP website available at Unum.com/lifebalance. It is important to try and be the healthiest you possible. As always, check with your Doctor before changing or adding exercise and diet to your current regimen.

Mini Cookbook – 10 Easy Peasy Recipes

Both Pilot/Flying J as well as TA/Petros offer resources for over the road drivers to make living healthy over the road a whole lot easier (and more enjoyable).

You can find information on those resources below:

https://www.ta-petro.com/amenities/stayfit-activities

https://www.ta-petro.com/amenities/stayfit-locations

https://www.ta-petro.com/assets/ce/Documents/StayFit061418.pdf

Drivers Fitness on the Road

Posted by deckerAdmin

How are you staying fit on the road? Are you working out on a daily basis?  What kind of exercises are you doing while you are out on the truck?

If you are not living a healthy lifestyle, you are not alone. Some drivers have the worst lifestyles in the world and it is increasing their health risks. Here are some great exercises for you to do while out on the road. 

If you are not living a healthy lifestyle, you are not alone. Truck drivers have some of the worst lifestyles in the world and it is increasing their health risks. Here are some great exercises for you to do while out on the road.
Check out our podcast for nutrition and exercise suggestions.

Push-ups are a great exercise that you can do while you are on your downtime. It is a great workout for your chest, shoulders and arms. It is also an effective way to build up your upper body strength. 

Benefits of pushups:
•They tone your chest and arm muscles. They also help in strengthening them. This is one of the best exercises to build up your upper body strength.
•It helps in building up your upper body strength.
•Pushups also help in toning and improving the size of your chest muscle.

Benefits of squats:
•Squats are a great exercise that can help you have a healthier lifestyle. It is effective in toning your quadriceps and hamstrings. It is also a great exercise for improving your core strength.
•Squats are also great for your cardiovascular health. It is a great exercise that strengthens your leg muscles.
•Squats are also effective in reducing your overall body fat if you do it consistently.

Benefits of lunges:
•Lunges are a great exercise that is also helpful in improving your cardiovascular health. It is effective in strengthening your quadriceps. It works great on your lower body muscles.
•It is also effective in building up your thigh muscles.

Benefits of burpees:
•Burpees are a great exercise for truck drivers that are looking to get rid of their body fat.
•Burpees are a great exercise that helps in improving your cardiovascular health. It is effective in building up your aerobic fitness which helps you have a healthy lifestyle.
•Burpees are helpful in toning and building up your upper body muscle.

•Burpees are a great exercise for truck drivers that are looking to get rid of their body fat.
•Burpees are a great exercise that helps in improving your cardiovascular health. It is effective in building up your aerobic fitness which helps you have a healthy lifestyle.
•Burpees are helpful in toning and building up your upper body muscle.

Benefits of pull-ups:
•Pull ups are a great exercise that can help you have a healthy lifestyle.
•It is effective in toning your back muscles.
•Pull ups are also effective in strengthening your upper body muscles.
•Pull ups are a great exercise that can help you have a healthy lifestyle.

Find something you enjoy doing and do it. Have fun with your fitness journey.

Health Living On The Road

Posted by deckerAdmin
eat to fuel your body not to feed your emotions.
Healthy living on the road is possible for truck drivers.

The best foods to eat for long-distance driving are fruits, vegetables, and whole grains. These foods will provide you with the necessary vitamins, minerals, and nutrients your body needs without adding on unwanted calories.

The best foods to eat for long-distance driving are fruits, vegetables, and whole grains. These foods will provide you with the necessary vitamins, minerals, and nutrients your body needs without adding on unwanted calories.

Instead, eat more foods that are:

Close to their natural state: fresh or frozen fruits and vegetables.

Less processed: whole grains.

Plain rather than flavored: unflavored milk, plain cottage cheese, plain yogurt. Choose low- or nonfat versions when available.

Healthier: olive oil instead of vegetable oil; vegetable oil instead of shortening; low trans-fat vegetable margarine over butter.

Better meat choices: poultry, fish and the leanest cuts of red meat.

More nutritiously prepared: broiled meats and raw, steamed or lightly microwaved vegetables. Avoid deep-frying foods and fatty sauces such as gravy, cheese, Ketchup and Ranch.

Close to their natural state: fresh or frozen fruits and vegetables.

You can access this link for even more helpful resources within our EAP with Unum.com/LifeBalance: https://healthadvocate.personaladvantage.com/portal/content/10047417;subject=10000184

So keep these guidelines in mind when it comes to eating healthy while being a truck driver and don’t let being out on the road stop you from living a healthy life.

Importance of Driver’s Health and Wellness

Posted by deckerAdmin

This last year has truly brought a huge awareness about our nation’s truck drivers.

The general public now recognizes the NEED we have for the hard-working individuals. However, there is still unknown, even within the industry, of the sacrifices and struggles that truck drivers have. 

There are many aspects of health and wellness. No matter who you are, I'm sure your struggling in one area or the other. It might be hard to admit for some of us, but it's nothing to be ashamed of. Here at Decker, we provide EAP through UNUM life balance, which is a confidential resource for you and your family to use.

One of the number one sacrifices is a driver’s health.

There are many aspects of health and wellness. No matter who you are, I’m sure you’re struggling in one area or the other. It might be hard to admit for some of us, but it’s nothing to be ashamed of. Here at Decker, we provide EAP through UNUM life balance, which is a confidential resource for you and your family to use. (unum.com/lifebalance or call 800.854.1446)

Let’s talk about your mental health. Anxiety and depression can have a drastic affect on your overal health.

7 Steps to help improve your mental health:

– Write in a daily gratitude journal. List atleast 3 things in your professional and personal life you appreciate.

– Stay positive. Look at the bright side of a situation.

– Make a plan for the day, for the year. What are your goals? Write them out. State how you are going to achieve them. 

– Take care of yourself with getting enough sleep, eating nutritious meals and getting in some physical exercise.

– Interact with others. When you are at a shipper or receiver, ask them how their day is going. Take a minute to socialize, even if it’s online. Connecting with others can help reduce stress.

– Laugh and smile. Do it. Make yourself smile. Think of something that makes you laugh or smile. Smiles are contagious. Give someone else a smile.

– Listen to music. celebrate your accomplishments. When you reach a goal, a milestone, or a destination, enjoy the experience.

Your mental health is important to your everyday life. It is important to take care of your mental well-being. Start by writing down 3 things in your daily life you appreciate. Stand positive, and have a goal for the day. Make a plan for the year, and list your goals down. Try to get at least 7-8 hours of sleep each night. Interact with your coworkers, and mingle with them whenever possible (of course, staying Covid compliant). 

Find a hobby you can do out on the road. It helps break up your day, and improve your well-being. You should also try to interact with others. Interacting with others can stimulate your cognitive functions and mental performance. Laughter is important for the resolution of physical stress, as it can boost one’s immune system. Keep listening to music that makes you feel better all day, every day.

Truckers are often mentally exhausted due to long periods of driving and heavy traffic congestion on major highways. Stress can be reduced by finding a hobby you are interested in.

It is vital for each of us to get enough sleep each night. Physical exercise is good for your cardiovascular health. Stretches help with mobility and injury prevention. Having proper nutrition will improve weight loss and overall health. Meal planning can help reduce stress and improve your nutrition. Use the tips to live a healthier, happier life.

There can also be a number of factors that initiate these struggles. One of the main factors, lack of sleep.

Sleep is vital!

In fact, Medical News Today was quoted, “Sleep is a vital, often neglected, component of every person’s overall health and well-being. Sleep is important because it enables the body to repair and be fit and ready for another day. Getting adequate rest may also help prevent excess weight gain, heart disease, and increased illness duration.”

For your health, your mental health, get some rest.

Call Unum at 800.854.1446  to speak to someone about anxiety or depression.

Does any of that sound familiar?   

According to Sleep Association, “Sleep deprivation can lead to many consequences. Without an adequate amount sleep, our minds and bodies are unable to perform at their peak. There are several potentially bad outcomes that are associated with inadequate sleep. Sleep influences the immune system, memory consolidation, attention, hunger, mood, response time, and many other body functions.” 

So what causes sleep deprivation?

Stress.

Stress can be caused by a number of things, such as work, family, relationships, or personal health. Stress often occurs because people feel that they have too many responsibilities and take on too much. It is important to manage your stress levels through simple lifestyle changes.

A large percentage of people report they are stressed out -all the time – even when they don’t think about their stresses.

If you need help, reach out to our EAP Life Balance program through Unum at 800-854-1446. 

Unum Life Balance can help you with a variety of needs, such as:

-Health and Wellness

-Estate Planning 

-College Planning Assistance 

-Personal Lines of Insurance (Fire, Auto, Homeowners) 

-Health and Wellness|A few examples of programs offered include: financial assistance with the cost of chronic conditions like arthritis or cholesterol; life insurance for people who work in high-risk industries like construction and provide information on how to obtain long term disability insurance; and assistance with college planning for current students.

Getting a good night/days sleep is important to truck drivers’ safety and health. Sleep-deprived people do not recognize how poorly they are performing: they tend to think they are doing better than they are. We do schedule our loads with enough time for adequate rest. If you are struggling with time management and properly utilizing your clock. Please, reach out to us for help. Your health is important. You are important. You’re worth it. 

https://sleepassociation.org/help-for-insomnia/ http://www.medicalnewstoday.com/articles/313426.

Call
Quick Apply