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SPRING 2022
STAYING HEALTHY ON THE ROAD Five Health Tips for Truck Drivers
Drivers know how challenging it can be to exercise, eat healthy and get quality sleep while on the road. When you practice better daily habits, you can avoid risk of common health issues. Start a healthier lifestyle behind the wheel with these tips from FleetNet America. Sparing just 15-30 minutes each day for exercise helps control weight, reduces the risk of high blood pressure and strengthens muscles. It’s best to start with basic exercises to get your body used to the change. Download a fitness app or watch videos online for workout ideas, or develop a personal plan with simple exercises, cardio and light weights! 1. Committing to a daily workout plan
2. Making healthier food choices While fast foods and soft drinks are typically the cheapest and most convenient options, they’re also some of the most unhealthy. Making wiser food and drink choices controls weight gain and blood sugar levels, boosts the immune system and improves sleep. Stock up on snacks and foods that are high in protein, are low in sugar and contain fiber, such as:
3. Getting plenty of sleep Getting enough sleep is crucial for health and safety reasons. Make it as comfortable as possible by using a blackout curtain or sleeping mask to block sunlight, a fan to stay cool and provide white noise, and anything else you need to rest deeply. Avoid watching TV or looking at devices before bed–these lights can stimulate your brain and make it harder to fall (and stay) asleep. Additional tips Use the advice below to learn how to live and maintain a healthy life as a driver: • Start slow . Don’t go all in at once – you’ll be more likely to give up. Instead, start by changing one thing at a time like
your exercise routine or the types of food you eat. • Don’t give up . Whatever changes you make, challenge yourself to stick to it for at least a month. By then it becomes a habit, making it more difficult to quit. • Track progress . Hold yourself accountable by tracking your daily nutrition and workouts. Seeing the progress in writing makes you push yourself harder. W m
• Fruits and veggies • Yogurt • Granola bars • Nuts (almonds or walnuts are best) • Hard-boiled eggs • Whole-grain crackers with hummus
STRETCH IT OUT The ‘Stretching High Five’ Will Get You Loosened Up
Stretching is an easy activity to overlook – especially when it comes to planning your workday – but it is an important part of staying healthy and injury-free on the job. From working the dock to spending hours in the cab, stretching keeps your muscles flexible and strong. We need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. Before and after physical activity or driving for a long period of time, practice the Stretching High Five. Visit InsideAveritt.com/stretching to follow along with four-time World’s Fittest Man and CrossFit Champion Rich Froning. This activity includes five easy stretch sets and focuses on the:
• Chest • Back • Shoulders • Triceps • Hamstrings
• Quads • Obliques • Abdominal • Neck • Wrists
Being a dock associate or city driver requires a lot of movement. Climbing in and out of the cab, lifting heavy objects and maneuvering the floor uses a lot of muscles, so stretch as much as possible to guarantee you’re up for the challenge! If you’re an over-the-road driver, you probably spend a lot of time behind the wheel with little movement. After a stop, limber up before jumping back into the driver’s seat. Stretching will make your ride more comfortable and help ease aches and pains caused by sitting long periods of time! W m
BENEFITS ADMINISTRATION: 800.233.9944 / Option 3 • averittbenefits@averittexpress.com • Wellness Matters 2022
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