janeiro 2023 – Concap

Saúde do caminhoneiro: 11 dicas para melhorar a vida nas estradas

A vida nas estradas traz diversos contratempos que fazem com que essa rotina não seja tão simples como muitos pensam. São horas dentro da cabine, prazos apertados, diversos riscos de percurso, clientes exigentes e outras demandas que tornam essa função bastante desafiadora — o que, sem os devidos cuidados, pode comprometer a saúde do caminhoneiro.

Para os autônomos, o impedimento de fazer entregas devido a problemas de saúde traz severos prejuízos. No entanto, a boa notícia é que com pequenas atitudes você pode evitar esses inconvenientes e ganhar em qualidade de vida!

Quer descobrir como? Então, continue lendo este artigo para conhecer algumas dicas e melhorar suas viagens nas estradas. Boa leitura!

1. Mantenha uma boa postura ao dirigir

Os caminhoneiros passam um tempo considerável sentados enquanto fazem suas entregas. Nesse caso, manter a boa postura é indispensável. O ideal é que você fique com os membros superiores e inferiores parcialmente dobrados e com as costas no encosto em um ângulo próximo a 90 graus. Também é importante que você se sinta confortável e esteja em uma posição que permita enxergar todos os espelhos.

Para achar a posição ideal, estenda os braços em direção à frente do veículo. Seu pulso precisa encostar no alto do volante com facilidade, caso isso não ocorra, é necessário regular o banco um pouco para frente. Isso evita uma sobrecarga na sua coluna e dá mais agilidade durante as manobras. O fundamental aqui é manter seu assento sempre alinhado ao seu porte físico para garantir o seu melhor desempenho.

2. Mantenha a calma sempre que estiver dirigindo

O trânsito pode ser bastante estressante para alguns condutores, mas é preciso dispersar a mente e manter-se calmo na hora de dirigir. Com o nervosismo à flor da pele, é muito comum que a musculatura fique mais tensa, o que pode gerar atraso durante as reações no trânsito. Portanto, conserve a calmaria e escolha uma música para relaxar um pouco.

Para motoristas que têm pavio curto, é mais frequente a irritação em algumas situações, mas manter o equilíbrio é necessário. Encher os pulmões de ar e expirar lentamente ajuda muito nesses momentos de tensão.

Importante! Quando possível, faça um planejamento para que você consiga trafegar escolha pelas vias menos movimentadas, para evitar irritações e estresses desnecessárias. Utilize aplicativos de trânsito no seu celular, como o Waze para ajudá-lo nisso. Com ele, você consegue descobrir quais trajetos têm menos congestionamentos e menos acidentes, por exemplo.

3. Jamais beba e dirija

O passo mais básico para conservar a saúde do caminhoneiro, assim como sua segurança, é jamais associar bebida alcoólica com direção. Lamentavelmente, é bastante recorrente que alguns condutores não respeitem essa orientação, mas o fato é que essa mistura é, e sempre, será muito perigosa.

Para você ter uma ideia da gravidade desse assunto, mesmo após incontáveis campanhas de conscientização, esse é ainda o motivo mais frequente de acidentes graves em nossas rodovias. Por isso, fique atento e seja responsável com a sua vida e com a vida do próximo.

4. Faça alongamentos

Alongar é um movimento que ajuda a prevenir problemas circulatórios e musculares, e também evita males repentinos, como câimbras.

Tente alongar os membros mais utilizados na direção:

pernas: use as rodas do caminhão, pois elas têm a estatura certa para um alongamento eficaz;
braços: use as quinas da carreta ou da caçamba;
pescoço: puxe-o levemente com os braços. Pode ser feito dentro da cabine mesmo.

5. Pratique corrida

A corrida é um exercício que melhora a qualidade respiratória e fortalece os batimentos cardíacos, contribuindo para a redução do colesterol e peso. Para pôr essa atividade em prática, basta ter um par de tênis confortáveis.

Tire proveito das suas paradas para dar uma corridinha. Comece com moderação e vá testando seus limites até definir uma distância apropriada para praticá-la. Esse esporte também ajuda a dormir melhor.

6. Faça abdominais

Poucos sabem, mas a maioria das causas de dores na lombar — área localizada na parte inferior das costas — são provenientes da flacidez do abdômen. É ele que mantém o equilíbrio frontal do corpo, portanto, você deve cuidar disso.

Para isso, arrume um colchonete para fazer o exercício abdominal. Tente fazê-lo antes de iniciar o dia e o ideal são, no mínimo, quatro séries de 50 repetições cada. Se não conseguir no início, sem problemas, vá com calma até chegar lá.

7. Mantenha seu colesterol sob controle

Além da obesidade, a má alimentação provoca o aumento nos índices de colesterol no sangue. A recomendação para evitar esse problema é ter atenção aos alimentos que você coloca no prato, evitando comidas muito gordurosas. Prefira comer legumes e verduras e, sempre que possível, cozinhe seus alimentos. Esse hábito também faz bem para o seu bolso.

8. Use filtro solar

Quem não conhece o famigerado bronzeado de caminhoneiros? Aquele no qual um braço é mais queimado que o outro?

O problema é que isso vai além da questão estética, pois o raio solar direto pode causar doenças de pele. Portanto, aplique o filtro solar antes de pegar a estrada, principalmente nas áreas mais expostas, e reaplique conforme a intensidade do sol.

9. Durma bem

As exigências sobre os profissionais da estrada não são poucas e, às vezes, é necessário realizar transportes urgentes. Apesar de essa conduta ser comum, ela é errada, pois coloca a vida do motorista e de terceiros em risco, pois as horas de descanso não são respeitadas. Sem contar que isso pode comprometer a saúde do caminhoneiro com o passar do tempo.

Uma boa noite de sono repõe as energias, melhora os reflexos, mantém a mente e o organismo saudáveis, o que evita acidentes e garante foco durante o restante da viagem. Logo, nunca negligencie seus momentos de repouso. Respeite seus limites e seus tempos de parada.

10. Mantenha o contato com a família

Ficar dias (ou meses) longe de casa pode dar a impressão de que a família ficou em segundo plano. Porém, tente não deixar que essa condição te distancie das pessoas que você ama.

A tecnologia está aí para isso: aplicativos de mensagens facilitam o contato e ajudam a obter e mandar notícias sempre que desejar. Nessas situações, um telefonema para o cônjuge ou os filhos no final do expediente é muito bem-vindo, e certamente trará a motivação e a persistência para você seguir em frente.

11. Tenha um kit de primeiros socorros

A prevenção é o melhor remédio, principalmente quando se está trafegando pelas estradas do país. Por isso, monte um kit de primeiros socorros com os seguintes itens:

medicações para enxaqueca, dores musculares, gripes e resfriados;
medidor de pressão;
esparadrapos e curativos;
gazes;
água boricada.

Alem disso, caso você sofra de alguma enfermidade específica, como hipertensão ou diabetes, não se esqueça de levar os remédios necessários.

E então, o que achou das nossas dicas de como cuidar da saúde do caminhoneiro? Basta colocá-las em prática para que você consiga melhorar sua qualidade de vida, bem como das suas viagens.

Se você gostou deste artigo, compartilhe-o em suas redes sociais e divida as informações com seus colegas caminhoneiros para que eles também possam conhecer essas dicas!

FONTE: Blog Rodojacto

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Virtual Data Space Providers

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How exactly does a Electronic Data Area Work?

A digital data room is mostly a secure internet environment that allows you to share secret documents with others. It can designed to ensure that you can securely share facts outside of the corporate fire wall. You can use a virtual data room for a variety of needs, from sharing your company’s files to working together on a project.

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Selecting the Best Table Portals with respect to Tracking Duties and Arranging Events

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There are a number of different providers on the market, so ensure that you ask a whole lot of problems and read customer reviews.

ExpressVPN Vs NordVPN

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Types of Ant-virus Software

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In general, you will discover two key types of protection: full-system scans and real-time proper protection. Full-system reads look at most files and external equipment. This can take some time, though.

Real-time protection works in the background and alerts users to suspicious files before they do virtually any damage. These types of courses often have features like a fire wall, password manager, and VPN. Some businesses offer multi-device protection solutions.

Signature-based detection certainly is the old-school way to identify and block infections. It uses a signature data source to find and symbol infected data files for removing. However , these signature databases has to be updated on a regular basis.

The best malware software will certainly incorporate several techniques to find and take away malicious files. The most reliable of those methods entails a combination of signature-based detection and heuristic analysis. Heuristic evaluation is more effective in catching adware and spyware that signature-based detection misses.

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One of the simplest ways to defend your body from a virus is to prevent clicking on unsafe websites. Viruses, pop-up advertisements, and phishing schemes are a few of the dangers which could get your COMPUTER into hassle.

Avast Antivirus Assessment – Exactly what the Main Reliability Options?

Avast is one of the leading labels in the anti virus industry. They feature a range of security features, including antivirus security, password managing, firewall, and data shredding.

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Antivirus security software Review – Which Anti virus Program is the foremost?

A pathogen is a great unwanted software that can harm your PC, or simply steal your identity. The best antivirus applications will detect, remove, and protect the body from hazardous viruses.

Norton has an remarkable list of digital safety services to help keep your PC and Mac safe. It offers antivirus and anti-phishing protection, and a VPN. You may also protect your organization with Norton’s security alternatives.

Airo Malware is a macOS application that performs well at both overall performance and spyware and testing. In addition, it has a wonderful design and user interface. Nevertheless , it is not supported by other systems.

TotalAV is yet another great decision for those hoping to protect their particular computers and devices. It is actually available in a free of charge version Get the facts and also a paid out version. This kind of antivirus is extremely easy to install and operate. It has a good array of features and is extremely reliable.

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AVG is another antivirus security software that is simple to operate. It has a firewall and malwares scanning device that can be designed to your liking. There is also a mobile phone app in order to keep phone secure. In addition to this, this company has a great support group.

Ad-Aware is yet another worthy option. This is a program that footprints keystrokes, and can show you what websites are definitely the most dangerous.

Arquivo para o mês: janeiro, 2023