Healthy lifestyle ideas

for truck drivers

Students:
Gorea Silviu Daniel
Laszló Jozsef
Pap Robert Imre
EFS- IFR anul I
UBB Cluj
2019
 Introduction
 An important job that assures provision for
everyday life and keeps the transport
industry moving is truck driving. Being a
truck driver is very unhealthy for the body.

 The real scourge of truck drivers

everywhere is back pain as a driver you’re
going to spend lots of hours sitting behind
the wheel. But that doesn’t mean you
have to just sit and wait for back pain to
happen, and just accept it. I have a plan
to drive away back pain with five helpful
exercises.
The following exercises are short but beneficial and
they can be done anywhere for everyone’s confort

1. Back bends
 Backbends stretch the hip flexors and
help open up the shoulders and chest,
an area where lots of us hold tension.
They build strength and power in the
legs, arms and back muscles. By
increasing mobility and awareness of the
spine backbends improve posture and
can help to alleviate some kinds of back
and neck pain.
 Place your hands on your hips, behind
your back. Then lean back and hold for
5–10 seconds; complete 5 reps. This will
really help decompress your spine!
 2. Front bends
 Calms the brain and helps relieve
stress and mild depression and
strengthens the thighs and knees.
 Place your hands on your hips, behind
your back. Then lean forward and
hold for 5–10 seconds; complete 5
reps. This will help loosen up your
hamstrings and increase leg
circulation.
 3. Side bends
 Put your hands to your sides;
raise one hand and stretch it
to the side for 5–10 seconds,
as if you were trying to
reach something. Then do it
with the other hand;
complete 5 reps. This will
help lengthen your torso
muscles and stretch your
outer hip muscles.
 4. Knees up
 Find a wall or use the side
of your truck for this one.
Place your hands apart, just
outside of shoulder width,
and bring each knee up,
one at a time, turning it to
the side and taking it across
your body for 30–60
seconds. This will help
loosen and strengthen your
glutes and stretch your
pelvis.
 5. Neck stretch
 Place one hand to your side and
stretch the other out 90
degrees, and then lean your
head to the opposite side. Using
your outstretched arm, try to
reach out as far as you can and
move your neck as far as you
can the opposite way. Do this
for 5–10 seconds and repeat
with the other arm; complete 5
reps. This will help relieve
tension in the shoulders and
neck.
 6.Bridges
 Bridges work a person's gluteus maximus,
which is the large muscle of the buttocks.
People engage this muscle when they move
their hips, particularly when they bend into
a squat. The gluteus maximus is one of the
most important muscles in the body, and
keeping it strong can help support the
lower back.
 To perform a bridge: Lie on the ground and
bend the knees, placing the feet flat on the
floor hip-width apart. Press the feet into
the floor, keeping the arms by the sides.
Raise the buttocks off the ground until the
body forms a straight line from the
shoulders to the knees. Squeeze the
buttocks with the shoulders remaining on
the floor. Lower the buttocks to the ground
and rest for a few seconds. Repeat 15 times
and then rest for 1 minute. Do 3 sets of 15
repetitions.
 7.Lower back rotational stretches
 The lower back rotational stretch can
help relieve tension in the lower back and
trunk. It also gently works the core
muscles to improve stability.
 To perform the lower back rotational
stretch: Lie back on the floor with bent
knees and feet flat on the ground.
Keeping the shoulders firmly on the floor,
gently roll both bent knees over to one
side. Hold the position for 5–10 seconds.
Return to the starting position. Gently roll
the bent knees over to the opposite side,
hold, and then return to the starting
position. Repeat 2–3 times on each side
twice a day.
 8.Pelvic tilts
 The pelvic tilt exercise can release tight
back muscles and keep them flexible.
 To perform this lower back flexibility
exercise: Lie back on the floor with
knees bent and feet flat, keeping the
arms by the sides. Gently arch the lower
back and push the stomach out. Hold for
5 seconds, then relax. Flatten the back
and pull the bellybutton in toward the
floor. Hold for 5 seconds, then relax.
Increase the number of repetitions
daily, building up to 30.
 9.Cat stretches
 The cat stretch can help lengthen the
back, make it stronger, and ease
tension in the muscles.
 To perform the cat stretch: Get onto
the hands and knees with the knees hip-
width apart. Arch the back, pulling the
bellybutton up toward the spine. Slowly
relax the muscles and allow the
abdomen to sag toward the floor.
Return to the starting position. Repeat
3–5 times twice a day.
 Beside this exercises we offer you a nutritional
 
plan: Name Aliment   Amount Protein Carbo Fat K.cal

Meal1 Bread   100g 9.15g 49.33g 3.19g 265

Butter   50g 0.85 0.06g 41.11g 350
Ham   80g 14.6g 3.6g 4.3g 130
Tomato   130g 1.6g 6.3g 0.6g 35
Cucumber   100g 1.4g 3.63g 0.4g 15
Total     27,6g 62.92g 49,6g 795

5Snack Apple   100g 0.26g 13.81g 0.17g 50

  Yoghurt 2%   150g 10.5g 5.7g 2g 92
  Total     10.76g 19.51g 2.17g 142
 

   
Meal2 Chicken Sop   250g 17g 40g 2g 200
  Chicken chest   100g 24g 0.4g 32g 165

  Potatoes   150g 3.9g 18.7g 0.2g 87

  Total     44.9g 59.1g 34.2g 452
 

 
Meal 3 Eggs   100g 10.57g 0.64g 11.66g 154
  Cheese   50g 6.8g 0.4g 9.6g 130
  Tomato   130g 1.6g 6.3g 0.6g 35
  Bread   100g 9.15g 49.33g 3.19g 265
  Total     28.12g 56,67 25.05 584