According to  author Dr. Mercola, 80% of Americans fail to meet US government exercise recommendations.  The official standards  the government recommends are 150 minutes of moderate-intensity aerobic activity each week.  Benefits of following these guidelines include lower risk of colon and breast cancer and prevention of unhealthy weight gain.  Move  from 150 minutes a week toward 300 minutes a week and you can add lower risk of heart disease or diabetes to the list.  Weightlifting activities for all the major muscle groups should be done at least 2 days a week.  Here is a list of just some of the low intensity exercises recommended by the government.

http://fitness.mercola.com/sites/fitness/archive/2015/04/03/recommended-amount-exercise.aspx

  • Walking briskly (3 miles per hour or faster, but not race-walking)
  • Water aerobics
  • Bicycling slower than 10 miles per hour
  • Tennis (doubles)
  • Ballroom dancing
  • General gardening

For instance, just one hour of moderate activity a week may lower your risk of premature death by 15 percent, while just 20 minutes of vigorous intensity once a week may lower it by 23 percent.6 Research also suggests that walking for one to 74 minutes a week may lower your risk of premature death by 19 percent compared to those who are sedentary.7

Just getting started is the key because the greatest improvement in your health is going to be in the initial stages.  You will see immediate measurable benefits.    If time is your problem, doing more strenuous exercising for 20 minutes two to three times a week, combined with weight training can be suffice.  Be careful not to overstress your body when performing high intensity exercises.

As a rule, avoid doing high-intensity exercises more than twice or three times a week. You can enjoy other activities on the off-days, such as swimming, Pilates, yoga, biking, gardening, or whatever other activities tickle your fancy. I also encourage you to use a pedometer and walk as much as possible, ideally 7,000 to 15,000 steps daily.

Here is a list (not all inclusive) of what the government views as vigorous exercising.

  • Race walking, jogging, or running
  • Swimming laps
  • Tennis (singles)
  • Aerobic dancing
  • Bicycling 10 miles per hour or faster
  • Jumping rope
  • Heavy gardening (continuous digging or hoeing, with heart rate increases)
  • Hiking uphill or with a heavy backpack

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The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

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http://xxxxsgreatcdltraining.com/blog/share-the-road?utm_source=DSShareRoad&utm_medium=C1Bloglink&utm_campaign=infographic&utm_content=BlogPostCheck out this great info graphic that includes 10 tips to help avoid a truck accident. We know that trucks are generally safer than cars, so drivers need to be less distracted, and more aware of the trucks on the road around them.

Long hours of travel means spending a lot of time sharing the road with semi trucks. Did you know there are approximately 400,000 semi truck accidents per year? How about that over 80% of those are caused by passenger vehicles?

As you can see, it’s important that you’re aware of some basic safe driving tips so you can safely share the road with trucks before you take off to wherever it may be that you’re going.

Whether you’re making a 500 mile trip to Fort Lauderdale or a 5 mile trip to the local Walmart, these tips are helpful for everybody.

We also know that teenagers are most likely the ones who are using a device or listening to loud music.  Make  this info graphic a part of their driver education to keep them and truckers much safer.  Let’s share the road safely!  See Full Sized Image.

 

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Soar with the angels with the Blue Angels. They are a joint military squadron that showcases the pride and professionalism of the U.S. Navy and Marine Corps.  The Blue Angels inspire a culture of excellence and service to our country through community outreach and flight demonstrations.

They have been thrilling spectators for over 60 years and their show is breathtaking, amazing, and mind boggling all at the same time.  Only elite pilots are worthy of consideration.

Watch this video of them in their Boeing F/A-18 Hornets, which weigh 24,500 pounds. It climbs 30,000 feet in a minute and reach top speeds of 1400 MPH, or Mach 2.

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Shell plans to launch a starship. Shell Lubricants and former race car driver Bob Sliwa are teaming up to design a unique truck concept.  The design will be a tractor and trailer joined together in a cutting edge creation called the Starship

http://www.trucknews.com/sustainability/shell-backing-visionary-truck-designers-plans-to-shatter-existing-mpg-records/1003064721/“This just a great opportunity to help an industry innovator…The ultimate vision was very intriguing…Where he is going is not that safe space we are all used to,” Waterman said.

Shell Plans To Launch A Starship

This new single integrated unit tackles aerodynamic drag and loss of efficiency. The drag and loss occur because of the gap between the tractor and the trailer.

As a former race car driver, Sliwa’s passion for pushing the fuel efficiency envelope on truck design dates back more than three decades when he built one of the very first highly aerodynamic and fuel efficient Class 8 trucks in the world in 1983. The truck included an aerodynamic hood and side fairings long before they became commonplace in the industry. That truck averaged 10.54 mpg, Sliwa said.

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You use the FIT in your truck cab to easily exercise over the road. The 2 most frequent injuries in the trucking Industry include the rotator cuff and lower back. Bob Perry of Rolling Strong and Damler Trucks of North America introduces the FIT System (Freightliner In-Cab Training System).

FIT In Your Truck Cab

This exercise and flexibility system allows truck drivers to get FIT in your truck cab. Overall, the driver performs an upper body, lower body, and cardiovascular workout in the comfort and safety of the cab. In addition, this system installs easily, used in the truck or brought in to your home or hotel.

Freightliner booth (#30125)

You see the product demonstrated by representatives from Freightliner Trucks and Rolling Strong. The system sells for $69.99. In addition, truckers purchase it here: http://shop.rollingstrong.com/index.php.

Overall, view the video below for a great demonstration of the product and more information.

ultimate-guide-truck-drivers-maintain-3-healthy-habits-over-the-road

The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

Download the Guide Now

The Cooking in the Truck Summit will be a great place to get some ideas for truckers who cook in your truck.  This event takes place right after MATS.  Many resources in recent years have became available to  help drivers  cook in their trucks.  Tom Kyrk, founder and chief blogger for “Road Tested Living,” is co-hosting the summit.

Do You Cook in Your Truck?

http://www.gobytrucknews.com/truckers-cooking-event-after-mats/123With more truck drivers trying to make healthy and cost-conscious meals in their trucks rather than eating in restaurants and truck stops, there is increased demand for idea-sharing and networking regarding cab friendly menu options. The summit has three main goals:

  • Encourage and promote cooking in the truck.
  • Share ideas for cooking and food storage.
  • Discuss ideas to help industry related companies meet the needs of the cooking trucker.

What:  1st Cooking in the Truck Summit

When:  Thursday, March 26, 2015

Where: Freightliner hospitality trailer in the Papa John’s parking lot at Cardinal Stadium in Louisville, Ken.

ultimate-guide-truck-drivers-maintain-3-healthy-habits-over-the-road

The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

Download the Guide Now