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Pass your DOT Physical

How to Pass DOT Physical?

Five Tips to Help You Pass a DOT Physical with Flying Colors
If you are a truck driver you need to pass DOT Physical, you must have good health in order to avoid problems on the road. Since good health is vital to your safety, you need to prove it once in two years. Let’s face it, in the modern days, not many people have excellent health. Truck drivers often face such problems as obesity and high blood pressure.

All these conditions can be kept in check by medication and shouldn’t be an obstacle to passing the DOT physical. However, many truckers fail it due to silly mistakes. Don’t become one of them and prepare for the checkup like you would for one of the most important exams of your life. Here are some tips to help you on your way.

  1. Evaluate Your Condition

If you feel healthy and nothing bothers you, you will probably pass the physical without any problems. However, you might not be aware of some hidden conditions, such as high blood pressure or not-so-perfect vision. Two weeks before the physical, check your blood pressure and your vision to know what you are up against. Your best bet is to make an appointment with your physician to find out which problems you need to deal with. Otherwise, you might be unpleasantly surprised with the results of your DOT physical.

  1. Take a Healthy Approach

Even if you’ve been slacking when it comes to your health for the past two years, it’s time to pay close attention to what you are eating and drinking. One or even two weeks before the physical cut down on unhealthy food, caffeine, sugar, and, of course, alcohol. It wouldn’t hurt to factor some exercises into your routine as well. Give your body a chance to show the best results at the checkup.

  1. Don’t Forget the Meds

Truckers with blood pressure and heart problems often forget to take their medication. High blood pressure is a silent enemy and won’t remind you about itself every time it spikes. However, your body suffers anyway and the doctor will see it clearly. That is why at least one week before the physical you need to pull yourself together and start taking your medication on a regular basis.

  1. Act Smart

If you’ve got a cold or the flu, make sure to reschedule your physical. Even if you don’t have anything more serious than a runny nose, a common cold can affect the results of your physical. Each sickness, even the slightest one, impacts your body. You might not notice it yourself but if you have some chronic conditions, they can worsen. Even a harmless stuffy nose can impair your hearing. Make sure you are completely healthy on the day of the physical.

  1. Stay Calm

The fear of white coats can do you a bad service at the DOT physical. If you are unable to relax at the physical, your blood pressure might spike and the vision can blur. If you know you have such a fear, study a few breathing techniques to help you relax and pass the physical with excellence.

 

 

truck drivers stay fit on the road

Truck drivers can stay fit on the road?

Truck drivers can stay fit on the road. The road, the freedom, the independence – these are the advantages that come with driving a truck. But when a trucker first gets into the driver’s seat, he doesn’t suspect that an accident is by far not the only hazard waiting for him down the road.

truck drivers stay fit on the road

truck drivers stay fit on the road

 

At one point or another, most truckers develop certain health problems that could have been avoided with the right approach. According to the 2014 survey conducted by National Institute for Occupational Safety and Health, 69 % of the surveyed truckers suffered from obesity (BMI – 30 or higher) and 17 % of them were morbidly obese (BMI – 40 or higher). In comparison, only 7 % of Americans report that they are morbidly obese which means that obesity is a serious health hazard for truckers.

Being overweight can cause severe health problems, such as diabetes, heart disease, stroke, sleep apnea, joint pain, and more. Meanwhile, obesity is easy to avoid. While it’s might be complicated to always maintain healthy eating habits when you are on the road, you can set up a simple exercising routine that will be available to you anytime you make a stop.

  1. Jogging

This is the easiest exercise since all it requires is some space. Spending 15 minutes every day running around your truck or the parking lot can significantly improve your health while helping you lose weight. If running seems like too much at first, you can start with fast walking.

  1. Stretching

Stretching is absolutely vital to truckers who spend whole days behind the wheel without a chance to move some muscles. One of the most effective stretching exercises is a plank. It can easily be performed at the sleeping cabin. Start with 4 sets of 30 seconds and go from there.

  1. Squeezes

You can pump up your muscles without getting out of the driver’s seat and even stopping at a red light. Squeezing muscles on your abdomen and buttocks is an easy but very effective exercise. Squeeze the muscles and hold them for 30 seconds. Then take a break and repeat.

  1. Rope Skipping

Jumping rope is the simplest and the most lightweight piece of exercising equipment you can carry with you. Start by jumping up and down and then try to move forward and backward. Alternate single leg jumps and 2-leg jumps. Do at least 30 jumps per day.

  1. Pushups

This is another exercise that can be done in the comfort of a truck cabin. On the warm days, you can do them outside. Consider carrying around an exercise mat that you can use for exercising on the ground. Start with 10 pushups per day and go on to make 3 reps of 10 pushups daily.

One of the main problems that truckers have when exercising near their trucks is the surprised glances from the people around them. Any time this bothers you, visualize the sympathetic looks you’ll be getting when you try to get your 400-pound body out of a truck.