Posted on December 27, 2018
Maintaining a healthy diet and fitness routine is difficult for anyone, but truck drivers have a few additional challenges. However, overlooking poor food choices will catch up quickly in pounds, health problems, and even issues at work.
Eating healthy while on the road is a challenge every trucker needs to overcome. Adhering to the following tips can help simplify this issue:
- Eat less food at more frequent intervals. Eating big, heavy meals may feel satisfying for the moment, but it can cause problems for drivers later. Large meals weigh drivers down and make them drowsy, increasing safety risk. Eating more meals throughout the day with smaller portions can improve drivers’ metabolisms and help keep them alert.
- Ditch the sugary drinks. Many people think their food choices are causing their weight gain, but beverages can pack on the pounds as well. Sugary sodas, sweet tea, energy drinks, and even coffee can all rack up calories throughout the day. Truck drivers should try to make water their primary hydration source. If the lack of taste is an issue, drivers can try squeezing in a bit of lemon to add some flavor.
- Bring healthy snacks on the road. Packing ahead of time can help truck drivers avoid making poor food choices due to hunger. If drivers keep hummus, peanut butter, and a mix of fruits and vegetables with them, they can satisfy hunger cravings with healthy options instead of greasy, fried ones. Keeping a stock of nonperishable snacks such as granola bars, nuts, and trail mix can help as well.
- Plan routes with food in mind. While drivers have set routes, they can plan where they intend to stop to eat. If drivers wait until the last minute to look for food options, they may find themselves surrounded by fast food and not much else. However, if they take the time to identify delis or grocery stores on their route, they can find a healthy meal option.
Finding a routine that works best for maintaining a healthy lifestyle may involve a bit of trial and error for truck drivers. However, even if fast food is their only option, some restaurant chains offer healthy menu items. Check out our list of healthy fast food choices to learn more about staying safe and healthy while on the road. Contact Interstate Motor Carriers to learn more.
Posted on December 18, 2018
Truck drivers spend so much time on the road that it can be difficult to find an opportunity to go to the gym. While some gyms are open 24 hours, there is a limited number available and they may not be convenient on any given route. Many truck drivers don’t want to pay for a gym membership when they can’t use it regularly. This results in truck drivers neglecting their health and fitness.
However, truck drivers can perform many exercises without equipment or a gym. Research shows that regular exercise improves truck drivers’ physical health and mental health. To keep their minds and bodies in top condition, truck drivers can perform the following eight exercises almost anywhere and at any time:
- Dips. Dips are great to tone triceps, delts, and pecs. Trucker drivers can use a chair, tire, bumper, step or even perform this exercise directly on the ground.
- Lunges. This foundational bodyweight strength exercise is great for developing leg muscles. The lunge is suitable for beginners and can be used with additional weight to increase intensity. If truckers keep a set of dumbbells in their rig, they can get even more out of their lunge routine.
- Planks. This core exercise also works drivers’ arms, backs, and legs as well. It’s a great exercise to target a lot of muscles on the body. Much like push-ups, so long as drivers have room to extend their legs and brace their hands shoulder width apart, they can perform this exercise.
- Push-ups. Individuals can scale this exercise to meet their fitness level. So long as there is room for drivers to extend their legs back and space their hands shoulder width apart, they can perform the standard form of this exercise. Drivers just getting started on their physical fitness journey can perform push-ups from their knees or by leaning against a wall. Drivers can pass the time waiting on a load by doing a few sets of push-ups.
- Sit-ups/crunches. Drivers can perform these exercises straight from their sleeper. This makes it an ideal exercise to start the day. Waking up ten minutes earlier than usual to knock out a few sets of sit-ups can improve drivers’ abdominal strength and overall health. Drivers can even incorporate abdominal squeezes while they’re stopped at red lights or for the duration of certain songs on the radio.
- Squats. The squat is a lower body strengthening exercise that truckers can perform almost anywhere. It’s a highly functional exercise movement working major muscles of the hips and legs. To execute a superman, simultaneously raise your arms, legs, and chest off of the floor, then hold this contraction for 2 seconds. Drivers should remember to exhale during this movement.
- Superman. It may take truckers a while before they feel like superman, but they will definitely get in better shape if they add the superman exercise to their workout. The superman is a bodyweight movement that targets the posterior core and lower back muscles.
- Walking. Don’t underestimate the benefit of walking. Many truck stops include walking trails for this exact reason. However, in lieu of walking trails, truck drivers should try to increase the number of steps they take in any given day by parking in the farthest spot from their destination, and using stairs instead of elevators whenever possible.
Keeping truck drivers healthy has long-reaching effects. Healthy truck drivers are less prone to illness, which allows fleets to operate at optimum levels. Contact the experts at Interstate Motor Carriers to learn how we can help your trucking company.
Posted on September 17, 2018
As Hurricane Florence continues its trek across the east coast, truck drivers are reminded now more than ever that hurricane season is still in full force. Although this summer has been relatively quiet concerning hurricanes, Florence made up for the calm with Category 4 winds and torrential rainfall. Weather events of this magnitude require that truck drivers need to take extra precautions to ensure their personal safety, and the safety of their trucks and cargo.
7 Steps to Prepare Truck Drivers For Sever Weather Events
Weather events like Hurricane Florence will have long-lasting effects on truckers, from closed roads, to flooded terminals, the impact of these events can dramatically impact drivers and fleets. The following steps can help truck drivers manage changes in their routine and stay safe during the storm:
- Cancel or reroute all deliveries that cross through the path of the storm.
- Allow for extra time to reach locations, and plan multiple alternate routes.
- Pay close attention to National Weather Service announcements (every two hours as the storm approaches). Many locals may believe the storm won’t be as significant the news portrays. Inaction can result in tragedy. Heed all local weather advisories and evacuation notices.
- Move all vehicles that won’t be used to higher ground in areas affected by the storm. The location should be free of trees, power lines, or any other objects that could impact the vehicle.
- Fill all vehicle fuel tanks prior to the storm, as power may be interrupted in many locations and cause delays in fuel deliveries. This can lead to closed fuel stations, long lines and increased prices at the pump in areas affected by the path of the storm.
- Perform a thorough pre-trip inspection to ensure tires, windshield wipers, and all lights are operational. Drivers do not want to be caught in bad weather when they discover a problem with their vehicle they could’ve addressed before they started driving.
- As always, slow down, increase driving distance, brake slowly, and make sure headlights are on during inclement weather.
Important Changes to HOS Rules for Hurricane Florence
Truck drivers in the most affected areas trying to evacuate don’t need to worry about violating hours of service (HOS) regulations. Both the Governor of North Carolina and South Carolina issued executive orders waiving HOS rules as well as Size & Weight requirements for truck drivers as they prepare for Hurricane Florence. The Federal Motor Carrier Safety Administration (FMCSA) also issued a Regional Emergency Declaration for Delaware, D.C., Florida, Georgia, Maryland, New Jersey, New York, North Carolina, Pennsylvania, South Carolina, Virginia, and West Virginia exempting drivers from Parts 390-399 of Federal Motor Carrier Safety Regulations (FMCSRs). Restrictions do apply, so drivers should be sure to familiarize themselves with the Emergency Declaration.
A truck driver’s number one priority during a hurricane should be his or her safety. To learn more ways to reduce your risks, contact the experts at Interstate Motor Carriers.
Posted on June 28, 2018
School is out for the summer! The long winter has finally ended and kids & teens across the country are free from school days. For the trucking industry summer means the opposite of freedom, for this is the busy season. There are many variables to be concerned with whilst driving in the summer, especially as a trucker. Below we have listed some of the most important tips and precautions to prepare for this season:
- Be Properly Equipped – Summer driving means heat, sun glare, and longer days. Be sure to pack a hat, sun glasses, extra water, and plenty of snacks. Did we mention you should pack water? Hydration is key to staying focused and healthy during the summer months!
- Be Aware of the Extra Drivers – With summer in full swing, teenagers and college drivers will be on the roads more than any other season. In addition to students, families will be hitting the road for vacation making road congestion a big concern. Make sure you are aware of your surroundings by always checking your mirrors and properly signaling before changing lanes.
- Construction is Being Done – Be wary of road work! The summer is when most construction is typically going to be done, especially on roads. Be conscious of all signs as you drive, and respond accordingly. Slow down and be prepared to stop when driving through construction zones.
Of course, these are only a few conditions that drivers must be aware of while driving in the summer. We urge you to stay safe, healthy and cautious this summer (and every season)!
Posted on December 13, 2016
You are finally off the traffic-congested roadway and safely parked at a truck stop. But you may not be as safe as you think. A large percentage of truck-trailer accidents occur at truck stops which should be the safest place to park. Drivers can never let their guard down when behind the wheel. Trucking accidents are expensive to both the employer and to the driver. Below are a few tips to help reduce a trucking accident/incident at a truck stop:
- Pre-plan your route so you know you will be stopping at a location with plenty of room and that is well lit. Choose your stops, don’t let them choose you.
- Never underestimate the usefulness of a rest area. Not only do rest areas offer easy access, but they are setup to allow trucks to pull through a parking spot versus the higher risk of backing into a spot. Statistics indicate that more accidents happen in truck stops than rest areas.
- Avoid parking on the end of a row. Not only is there traffic crossing next to you but most people park on the end because they are tired and after a long day the end is the closest spot. Avoiding the end of a parking lot helps you avoid drivers who are parking when they are tired. Removing yourself from high traffic areas can only help.
- Avoid a spot that will force you to back out when you leave. Choose a spot you can either pull through (the best option) or back into (second best option).
- Avoiding parking in a location where the trucks across from you will be required to back out of their spots. Being behind a vehicle that will be blindly backing toward you is a recipe for disaster.
- If the truck next to you looks close, is over the line, or parked odd (for example the cab is angled to the trailer for some reason) then move on to a new spot. If you have to take that spot don’t be afraid to write down the name and DOT number on the truck. You may be glad you did when you wake up in the morning.
- Park with your tractor and trailer straight. It reduces the area others have to hit while backing.
- Use your four-ways when pulling through the lot and backing up. People in truck stops, or even other parking lots, are usually tired or distracted. Four-ways activate peripheral vision and increase the chance of someone seeing you. And if required use your horn gently when needed to tell someone “Hey, I’m here”.
Posted on September 06, 2016
The U.S. Department of Transportation (DOT), in partnership with the National Highway Traffic Safety Administration (NHTSA) and the Federal Motor Carrier Safety Administration (FMCSA) released a proposal August 26, 2016 that would require commercial vehicles to be equipped with speed limiting devices (also known as speed limiters.) The new regulation would apply to trucks weighing more than 26,000 lbs.
The proposal does not include a specific speed to which trucks will be limited. The speed limits that have been suggested include 60, 65 and 68 mph; additional research and analysis needs to be completed before a decision is reached.
The proposal states that a standard will be set and each vehicle will have its device set to that speed limit when it is manufactured and sold. Every vehicle that qualifies under the ruling will be equipped with a device that will read the vehicle’s current speed setting as well as its past settings through its onboard diagnostic connection.
Interstate carriers who operate vehicles that meet the requirement will be required to maintain the speed limiting device for the life of the vehicle.
“Even small increases in speed have a large effect on the force of an impact. Setting the speed limit on heavy vehicles makes sense for safety and environment” said NHTSA Administrator Mark Rosekind.
According to the DOT, review of data indicates that limiting the speed of heavy vehicles reduces the severity of crashes and reduces fatalities and injuries. In addition to saving lives, the DOT maintains that implementing the speed-limiter devices could save lives and more than $1 billion in fuel costs each year, making the proposed regulation a win for safety, reducing fuel costs for transportation companies as well as helping the environment.
Many carriers that are already using speed limiter devices voluntarily have experienced an increased level of on-road safety as well as fuel efficiency and equipment lifespan with little or no negativity to productivity.
The DOT is seeking public comment on the rule for 60 days following its official publication in the Federal Register. The DOT is seeking input on two issues:
- What should the speed limit for heavy-duty trucks be?
- Should the mandate apply to all trucks or only new trucks?
The DOT will use comments submitted by the trucking industry as well as other interested parties when developing the actual mandate. To learn more about trucking regulatory compliance, risk management, and coverages, contact us.
Posted on August 09, 2016
The Federal Motor Carrier Safety Administration’s Electronic Logging Device (ELD) Mandate began to go into effect on February 16 of this year. But we’re still in phase 1 of the three-phase implementation process. Currently compliance is voluntary, as the FMCSA encourages motor carriers to prepare for their upcoming compliance requirements. Phase 2 begins on December 18, 2017. In this phase, carriers will be permitted to use only AOBRDs (Automatic On-Board Recording Devices) installed prior to this date, or ELDs certified and registered after the inception of phase 1.
In the third and final phase beginning December 16, 2019, all applicable carriers must enlist certified and registered ELDs in their transportation efforts. Currently ELD manufacturers certify their own devices for compliance with federal guidelines. Increasingly widespread use of ELDs is intended to help protect drivers from excessive road-time, reduce the likelihood of falsified logs, and standardize data across the industry. The mandate applies to most commercial vehicles with a GVWR over 10,000 pounds.
There have been legal challenges filed by some businesses and organizations – perhaps most notably the Owner-Operator Independent Drivers Association (OOIDA), which has claimed that the FMCSA has failed in proving the cost-benefit ratio of the new regulations are beneficial to the industry. This transitional period in the industry is likely to provoke a number of challenges, both legal and logistical, but many carriers have already initiated compliance efforts with the forthcoming regulatory phases. To learn more about the ELD mandate and how your organization can comply and benefit, contact us.
Posted on July 19, 2016
The FMCSA (Federal Motor Carrier Safety Administration) and CVSA (Commercial Vehicle Safety Alliance) have announced a Brake Safety Week starting September 11, 2016. Commercial vehicle inspectors will be conducting thorough and widespread examinations as part of the annual enforcement campaign to emphasize the importance of brake maintenance and safety procedures. Brake issues can cause widespread damage and fatalities. And although the brakes used in commercial motor vehicles are built to be exceedingly durable, a number of factors can contribute to their suboptimal performance, including:
- Improper Installation
- Lacking Maintenance
- Disuse or Corrosive Exposure
- Multiple Emergency Stops
- Compromised Fluid Lines
Inspectors will be evaluating the brakes on multiple criteria, including ABS functionality, loose or missing parts, fluid leaks, worn components, and other factors as applicable. Over 2,000 power units were placed out of service last year. To learn more about how you can avoid joining them, contact us.
Posted on May 09, 2016
Sufficient tread depth will be the primary emphasis of the upcoming CVSA (Commercial Vehicle Safety Alliance) annual RoadCheck on June 7-9. NHTSA officials have identified a number of reasons for the growing importance of this safety practice, including increased axle loads, increased speed limits, and increased power unit uptime, among others. Inspections and out-of-service orders in this area have declined over the last three years, leading to a drop in compliance and an uptick in accidents and liability suits. Do you know your tread compliance requirements?
- No tread/sidewall separation
- No exposure of body-ply or belt material
- No inflation/air containment breaches
- Minimum depth of 4/32 inch for steer tires
- Minimum depth of 2/32 inch for all other tires
What practices does your organization have in place to ensure safety and compliance with regard to tire tread wear? What liability coverages do you possess in case of tread-related motor vehicle incidents?
Contact us about regulations, risks, and what you can do to stay safe and compliant.
Posted on March 16, 2016
Several potentially significant transportation regulatory items have recently surfaced in the news causing much discussion and preparation for motor carriers across the country. These include:
- CSA raw data once again available to public
- Highway safety improvement reporting requirement for states removed
- High risk rural roads provision removed
- Greenhouse gas regulatory documents released
- EPA & NHTSA legal policy memo & engine test results
CSA raw data was originally legislated to exist in the public eye, but was pulled from view almost immediately after being signed into law. FMCSA claims that their analytics represent a fair, accurate, and important picture of safety culture and records throughout the transportation industry.
The Federal Highway Administration (FHWA) has released revisions to its Highway Safety Improvement Program, which could have numerous effects on transportation professionals across the country. These revisions stem from MAP-21 and the FAST Act, and include a removal of reporting requirements as well as the high risk rural roads provision. This reduced transparency could alter the efficacy of the program.
Private meetings with the Environmental Protection Agency (EPA) and National Highway Traffic Safety Administration (NHTSA) have resulted in the release of a variety of documents by federal regulators regarding greenhouse gas emissions. These include memos on the legality of the greenhouse gas policy, selective enforcement and inspection of aerodynamic compliance among transportation power units, effects of tire rolling resistance on stopping distance for Class 8 vehicles, and more.
Is your transportation business prepared for these and other regulatory changes? Do you know the potential cost savings or increase associated with each policy change? To learn more about the impact these and other regulatory changes could have on your business, contact us.