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7 Wellness Tips for Truck Drivers

Professional drivers, it’s time to put your health first. While it’s not always easy to eat right, exercise and sleep well on the road, you can improve your well-being by taking a few simple steps. If you’re ready to keep fit and embrace health, put these seven top truck driver wellness tips into motion now.

1. Stretch and move

Stay flexible by performing shoulder shrugs or arm stretches at stop lights. Ease back pain by adjusting your mirrors, keeping your arms comfortable and avoiding leaning over the wheel while driving. Get out and walk around your truck whenever you can. Do equipment-free exercises like pushups, lunges and squats. Or use inexpensive, portable equipment — like a jump rope, small dumbbells or resistance bands — and incorporate some cardio and strength training into your day.

2. Find the time

Take your 30-minute breaks, 10-hour breaks and 34-hour reset. Build fitness into your pre-trip or post-trip routine. Consider a short workout while you do laundry.

3. Pack healthy meals and snacks

Resist the urge to grab fast food and truck stop fare. Prepare your meals for the week at home, pack them in reusable containers, and put them in your truck’s fridge so they’re with you on the road. Swap out empty-calorie snack foods for healthier options like apple slices, nuts, fruits or veggies. Avoid sugary sodas and stay hydrated with low-calorie or zero-calorie electrolyte drinks or water.

4. Get more mindful

Improve your focus with activities like deep breathing and meditation. Keep in touch with family and friends. Listen to your favorite podcasts or music to boost your mood.

5. Make sleep a priority

Set the right mood for sleep. Use blackout curtains, an eye mask, a comfortable mattress, or earplugs. Keep the inside of the cab cool and quiet. Avoid electronic devices and heavy meals two hours before sleep. Aim for seven hours’ sleep a night whenever possible. Working out and doing physical activities an hour before you intend to sleep will help you fall asleep faster and get a better quality of sleep.

6. Keep a wellness log

You already keep a driving log, so why not keep a wellness log, too? Write down how much you exercise and sleep. Give yourself a star each time you choose a healthier snack or meal. When you track your progress, you’re more likely to keep making better choices.

7. See a doctor

Improve your long-term health by getting your annual physical. Avoid chronic illnesses like heart disease and diabetes by keeping track of your blood pressure, blood sugar and cholesterol.

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Safe Rules of the Road: Rural, Urban & Highway

As a professional driver, you might travel new routes every day. But the rules of the road can change depending on the landscape and road conditions around you.

Urban routes require lots of starting and stopping. Rural roads can get isolated and tricky. Highways offer their own unique challenges. And if you haven’t driven on one of these types of routes for a little while, adjusting can be tricky.

Prepare yourself by knowing the biggest risks and following these top safety tips for each type of road.

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9 Ways To Park Safe and Smart This Holiday Season

With holiday traffic volumes expected to be at increased levels this year, professional drivers can expect to share the road with millions of motorists nationwide. But the highways won’t be the only crowded place. Truck stops and rest areas will be jam-packed, too!

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Oh Deer: 9 Ways to Avoid Animal Strikes

Did you know November is deer mating season? That means drivers run a high risk for collisions with deer and other wildlife. Data from the Insurance Institute for Highway Safety shows that animal-vehicle collisions are two times more likely in November than in any other month of the year.

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Brake for the Bus: Back-To-School Safety Tips for CMV Drivers

Summer is winding down, which means school will be back in session soon. As school buses and their precious cargo – children and teenagers – return to the roads, professional drivers should proceed with extra caution. These five areas bring the biggest challenges and require your utmost attention:

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Top 5 Dangerous Driving Behaviors To Avoid

Summertime doesn’t just make the temperature soar. Other drivers on the road get short-tempered in hot weather, too, increasing the risk for dangerous and aggressive driving behaviors.

The best way to keep your cool is to avoid aggressive driving at all costs by being a defensive driver and avoid reckless, careless and otherwise dangerous driving. What does that mean?

Reckless driving is driving with willful or blatant disregard for the safety of people or property.

Careless or dangerous driving is driving without reasonable consideration for other motorists or people on the road or otherwise driving in an unsafe manner placing yourself and others at risk of injury.

Whenever law enforcement personnel see the signs of reckless, careless or dangerous driving, they’ll pull you over. Last year, a total of 5,756 warnings and 4,494 citations were issued during the Commercial Vehicle Safety Alliance’s (CVSA) annual Operation Safe Driver Week.

Don’t run the risk of a citation or accident. Avoid these top 5 dangerous driving behaviors:

1. Speeding: Always drive at or below the posted speed limit. Slow down even further during storms or while driving on rain-soaked roads.

Speeding was a factor in 26% of all traffic fatalities in 2018, killing 9,378 people. (National Highway Transportation Safety Administration, NHTSA)

2. Distracted driving: Avoid anything that takes your eyes off the road or hands off the steering wheel, even for a second! This includes talking or texting on a phone, using dispatch devices, eating, reading, adjusting the radio, or looking at passing billboards, buildings or people.

Distracted driving claimed 3,142 lives in 2019. (NHTSA)

3. Drunk or drugged driving: Never operate any vehicle, including CMV’s, while under the influence of alcohol, marijuana or other banned substances. When you get caught, you will be disqualified from driving.

Drunk driving claims the lives of 1 person every 52 minutes. (NHTSA)

4. Following too closely: Maintain a following distance of one second for each 10 feet of vehicle length. Add a second if you’re driving over 40 mph.

Rear-end crashes account for 29% of all crashes. (NHTSA)

5. Not wearing a seat belt: Federal law requires CMV drivers to always wear seat belts. They remain one of the cheapest, easiest ways to protect yourself behind the wheel.

Seat belts saved 14,955 lives in 2017 alone. (NHTSA)

A few other risky driving behaviors to avoid: Changing lanes frequently, not using turn signals while changing lanes, disobeying traffic signs, cutting off other motorists and falling asleep while driving.

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Safe Passage: What To Do at Railroad Crossings and Low Bridges

Professional drivers never know what they might encounter on their daily routes. But this summer, it’s a safe bet you’ll come across two of the most common danger zones on the road: railroad crossings and low bridges. Both situations require heightened awareness and vigilance to navigate safely. And failing to adhere to proper safety protocols can result in severe damage to your vehicle or cargo. If you’re not careful, these two types of hazards can lead to serious — and even life-threatening — crashes.

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CVSA International Roadcheck 2024: Are You Prepared?

It’s time to gear up for the Commercial Vehicle Safety Alliance’s (CVSA) International Roadcheck. This year’s 72-hour safety event is set for May 14 – 16. During the Roadcheck, law enforcement personnel will inspect commercial motor vehicles (CMVs) and drivers at weigh stations and inspection stations throughout the U.S., Canada and Mexico.

Last year, the CVSA inspected nearly 60,000 CMVs and drivers during the three-day Roadcheck, placing 19.3% of vehicles and 5.8% of drivers out of service (OOS).

This year, CVSA inspectors will focus on these two areas.

1. Tractor protection systems.

Inspectors will look at your vehicle’s tractor protection valve, trailer supply valve and anti-bleed back valve. An inspector will:

Direct you to release all brakes by pressing dash valves
Ask you to carefully remove the gladhands and allow air to escape
Ensure air stops leaking from the supply line with at least 20 psi remaining
Listen and/or feel for any leaking air at the gladhand couplers on the trailer
Request a full-service brake application
Listen and/or feel for leaks from both air lines

To avoid a vehicle OOS violation, test these valves properly during your pre-trip inspections.

2. Alcohol and controlled substance possession.

The possession and use of alcohol and controlled substances remains a significant safety concern for all motorists. The number of prohibited drivers on the U.S. Drug & Alcohol Clearinghouse has been increasing.

During an inspection, law enforcement personnel will:

Observe drivers for signs of alcohol or controlled substance use and/or impairment
Examine the cab and trailer for alcohol or controlled substances
Conduct a Clearinghouse query (U.S. drivers only)

Do not possess or be under the influence of any alcohol or controlled substances. Drivers cannot use alcohol within four hours of coming on duty. Remember that marijuana remains a controlled substance under federal U.S. regulation, and any state legalization is superseded by this. Avoid marijuana and products containing CBD. CBD is unregulated and often contains THC, which may cause a positive drug test.

In addition, drivers should take these steps to avoid the most common reasons for vehicle and driver OOS violations.

Conduct a thorough pre-trip inspection. Pay special attention to brake systems, service brakes, tires and lights, four of the top-five vehicle OOS violations in the U.S. last year. Also, make sure all cargo is properly secured. If you find any issues during your pre-trip inspection, file a driver vehicle inspection report (DIVR).
Keep your logs up to date and accurate. Hours-of-service violations and false logs were the top two driver OOS violations last year.
Make sure your driver’s license is current and always carry your DOT medical card with you.

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Secure Your Cargo (& Avoid the Perils of Shifting Loads)

As a professional driver, you face countless challenges on the road, and you can’t anticipate them all. But here’s one that’s totally within your control: keeping your cargo safe and secure.

Proper cargo securement is more than just making sure every item in your trailer or flatbed is tied down. It also involves achieving the right balance. When your cargo is evenly distributed, you’ll avoid the risk of load shifting. It’s a serious problem that makes a truck difficult to drive. It can even cause a truck to roll over.

A few ways to secure your cargo and prevent load shifting:

Sweep out your trailer so you start with a clean floor.
Inspect all securement devices (tie-downs, ratchet straps, chains, binders, cargo nets) for signs of wear and tear. Replace any damaged tie-downs and be sure to always carry more than needed just in case a replacement is needed while on the road.
Check the working load limit (WLL) of your tie-downs so you don’t overstress them.
Inspect the load you’ll be hauling. Look for the weight (which should be listed on the bill of lading) and length of your cargo.

As you load

Use the right number of tie-downs. Federal Motor Carrier Safety Administration (FMCSA) recommendations call for:
- One tie-down for items that are 5 feet long or shorter and weigh 1,100 lbs. or less
- Two tie-downs for
  - Items that are 5 feet long or shorter and weigh 1,100 lbs. or more
  - Items that are longer than 5 feet but shorter than 10 feet
- Use additional tie-downs for every extra 10 foot of length
- Unsure of how many tie-downs to use? Add an extra tie-down or two to be extra cautious.
Make sure all securement devices are tight but not too tight—they should snap like a rubber band.
Use edge protectors to prevent straps from damaging your cargo.
Secure any rolling cargo with chocks, wedges or cradles.
Distribute your load as evenly as possible and try to secure cargo to fixed points inside your trailer or on a flatbed.

As you drive

Inspect your cargo within the first 50 miles, then every 3 hours, 150 miles or at change of duty. Make sure nothing has shifted or moved. Tighten any loose tie-downs.
Drive safely. Take tight curves slowly. Avoid harsh braking. Slow down in inclement weather.

Remember, proper cargo securement is the driver’s responsibility. Take the time to balance your load, drive safely, and check your load in transport to keep you and your cargo safe.

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Wake Up! 7 Ways To Beat Fatigue Behind the Wheel

It typically begins with a simple yawn. Next thing you know, your eyes feel heavy. You find yourself turning up the radio or opening a window. Then you realize you forgot the last few miles you drove and wonder how you traveled so far without realizing it.

What’s happening? It’s fatigue, and it’s one of the most common and dangerous safety risks for professional drivers. About 65% of truck drivers say they feel fatigued while driving, according to the American Transportation Research Institute. What’s worse, fatigue plays a role in 31% of all deadly truck crashes, says the National Highway Traffic Safety Administration.

The good news is that staying more alert while driving is well within your control. Try one or more of these seven smart strategies to beat fatigue behind the wheel. You may just save a life!

1. Take your breaks. Always follow Hours of Service (HOS) regulations and take a minimum of 30-minute breaks every 8 hours. Try to find your own rhythm. For example, you may be more alert if you take shorter breaks every two-to-three hours instead of “saving” your break for that eighth hour on the road.

2. Get your sleep. Aim to sleep for seven to eight hours every night. If possible, avoid or limit driving mid-afternoon (between 2 – 4 p.m.) or overnight (between midnight – 6 a.m.), times when the body is naturally drowsy.

3. Watch what you eat and drink. Skip fast food, vending machines, and other types of food that lack nutrition. Instead, pack healthier meals. Choose fruits, vegetables, nuts or string cheese for snacks. Don’t eat a heavy meal right before bed. But don’t go to bed hungry, either. Avoid sodas and other sugary drinks. Choose water instead so you can stay hydrated.

4. Stay active and fit. While you can’t exercise while driving, you can add some physical activity during your breaks and during your off time. Take a brisk walk. Do some stretching exercises. Aim for 20 minutes of physical activity at least three days a week. Being physically fit lowers your chances of fatigue.

5. Check your medicines. Sleeping pills, allergy medications and cold medications can make you drowsy. Avoid or limit them whenever possible. Always ensure you discuss any medications and their side effects with your doctor.

6. Avoid the traps. Many drivers think that they can fight fatigue by smoking, turning up the radio, or opening a window. Those activities may refresh you for a few seconds, but they won’t keep you alert for the long haul. If tired, do the right thing, pull to a safe area, and take a break!

7. Don’t tough it out. If you start yawning, making sudden lane changes or start to grow irritable, it’s a good bet you’re tired. Find a safe, legal place to park, such as a truck stop or well-lit rest area, and take a break.

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Marijuana: A Growing Risk to Truck Driver Safety

More than 40% of truck drivers now live in a state that has legalized the use of marijuana, according to an American Transportation Research Institute (ATRI) report. However, federal law still prohibits the use of marijuana by CMV drivers who engage in interstate travel.

That means when it comes to the use of cannabis products, professional drivers must say no.

Unfortunately, not everyone is getting the message. The number of positive tests for recreational marijuana among truck drivers increased by 31% over the past year. That’s according to data from the Federal Motor Carrier Safety Administration’s (FMCSA) Drug and Alcohol (D&A) Clearinghouse pulled by Fleet Owner in June.

Clearing the confusion

Make no mistake, marijuana is a serious safety threat. Cannabis products significantly impair a truck driver’s judgment, motor coordination and reaction time. Studies have found a direct relationship between the blood concentration of THC (the primary psychoactive component of marijuana) and impaired driving.

As a result, truck drivers must avoid all types of marijuana and CBD products for recreational or medical reasons.

Making roads safer

The FMCSA’s D&A Clearinghouse is designed to improve public safety on the roadway by helping to ensure any CDL drivers that violate the FMCSA D&A policy are kept off the road. The Clearinghouse is a secure online database that provides real-time, historical data of any FMCSA D&A policy violations.

Companies that employ CDL truck drivers must query the database at the time of employment and at least once every 12 months to see whether a driver’s status has changed. Drivers who test positive for alcohol, marijuana, amphetamines or other prohibited controlled substances without a proper medical prescription must complete the FMCSA’s Return-to-Duty process before returning to any safety-sensitive job functions. The process includes meeting with a Department of Transportation-approved substance abuse professional (SAP) and undergoing Return-to-Duty testing and subsequent follow-up drug tests as determined by the SAP.

CDL drivers who want to view their records must register and create an account with the Clearinghouse using the link below. Drivers must also use the Clearinghouse to give employers additional electronic consent to view any records found. Refusal to provide consent will prohibit the driver from performing any safety-sensitive functions. Employers, testing facilities and SAPs are required to report any FMCSA D&A policy violations to the FMCSA Clearinghouse. Drivers will receive notification by mail or email every time their record is modified.

To register, visit clearinghouse.fmsca.dot.gov/register. You’ll need your CDL number, birthdate, full name and Social Security number.

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Brake Safety: 10+ Tips to Pass an Inspection

When you press the brake pedal on your truck, you expect an instant response. Yet any number of issues can cause your vehicle’s braking systems to fail, increasing your risk of a serious accident while putting you and your cargo in danger. That’s why maintaining your truck’s braking system is so important and a major part of your Pre-Trip Inspection.

To ensure brake safety every day of the year, here are 10 tips to help ensure your brake linings and pads are ready for the road:

1. Inspect all the parts of the brake linings and pads that you can see during pre- and post-trip inspections.

2. Check for signs of missing or damaged brake lining, such as grooves in the drum from rivet contact.

3. Look at the shoe-to-drum clearance and ensure that there is adequate lining on the shoe.

4. Try to find any signs of leaks from the hub or other components that may contaminate the lining or pad surface.

5. Look for any missing lining blocks.

6. Scan for visible cracks or voids in the lining block.

7. Check for any exposed rivets or lining blocks that look loose on the shoe.

8. On disc brakes, pay close attention to the condition of the rotor. Look for either metal-to-metal contact or heavily rusted rotors across the entire friction surface on either side.

9. Make any repairs in accordance with the brake manufacturer’s requirements and guidelines.

10. Note any brake lining or pad-related issues in your driver vehicle inspection reports and report them to the motor carrier.

In addition, always check for these brake-related items during pre- and post-trip inspections:

Any missing, non-functioning, loose or cracked parts
Audible air leaks coming from around the brake components and lines
Slack adjusters that are different lengths
Air pressure below 90-100 psi
Rust holes or broken springs in the brake housing section of the parking brake
Malfunctioning ABS warning lamps

Remember, a properly conducted pre-trip inspection will go a long way toward passing a brake inspection — and keeping you and those around you safe.

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Watch Your Speed: Operation Safe Driver

Speeding alone has caused more than one-quarter of all deaths from motor vehicle accidents since 2008, according to data from the Insurance Institute for Highway Safety (IIHS).

Prepare for the presence of law enforcement. Follow these six best practices and take a giant step toward avoiding warnings, citations or accidents on the road every week of the year.

1. Drive under the posted speed limit. Excessive speed is the most frequent driver-related crash factor in CMVs and passenger cars, according to the Federal Motor Carrier Safety Administration (FMCSA).

2. Keep your eyes on the road. Don’t use a cell phone while driving; avoid distractions like eating or changing radio stations. Distracted driving claimed 3,522 lives in 2021, according to the National Highway Transportation Safety Administration (NHTSA).

3. Wear your seatbelt. It’s the law in all 50 states. Seatbelts save nearly 15,000 lives each year on average, says NHTSA.

4. Avoid alcohol or drugs. Drunk driving alone caused 13,384 deaths in 2021, says NHTSA.

5. Check your aggression. Law enforcement officers will look for tailgating, improper lane changes, improper passing and other aggressive driving behaviors. And remember to always drive defensively.

6. Follow the rules of the road. Watch for work zone speed limits, stop signs and stoplights, pedestrian crossings and other traffic control devices, and always obey them.

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Over-The-Road Breakdowns & Accidents

Medical Emergencies

1. Stretch and move

2. Find the time

3. Pack healthy meals and snacks

4. Get more mindful

5. Make sleep a priority

6. Keep a wellness log

7. See a doctor

Urban Roads

Rural Roads

Highways

1. School Zones

2. Bus Stops

3. Residential Areas

4. Intersections

5. Right in Front of You

Consider This:

Do This:

1. Tractor protection systems.

2. Alcohol and controlled substance possession.

Clearing the confusion

Making roads safer

Who is at risk for OSA?

What are the symptoms?

How does it affect my driving?

Can I drive a CMV with OSA?

What should I do if I suspect I have OSA?