2 0 1 2 B E N E F I T S G U I D E - US Xpress

XpressBenef its 17TruckerciseAs a professional driver, you spend long hours sitting in thesame position with little opportunity to move around. Youknow how difficult it can be to eat healthy and exercise whileyou are out on the road, but did you know that exercise isnot only good for your body but is a great way to relievestress and help you stay focused while on the road? Gettingjust 30 minutes of exercise, 3-5 days a week can improveyour health and reduce your risk for developing manychronic diseases, such as heart disease, colon cancer, type2 diabetes, osteoporosis, obesity, stroke, arthritis, and more.Getting in shape does not require expensive gymmemberships or equipment. In fact, a simple exerciseprogram that will provide health benefits can be performedin and around your truck.Make sure to begin every session with a light warm-up ofwalking to prepare your body for exercise and reduce therisk of injury. Take one lap around your truck. Then performpush-offs from your truck, by standing with your feet aboutthree feet from the side of your truck; place your hands onyour truck about shoulder-width apart and push off slowly asyou count to three. Lower yourself slowly on a count of threeand repeat 5 times. Move to the steps of your truck and stepup with one leg and back. You may use your grab-handle onthe side of the cab for support. Repeat 10 times on each leg.Next, move to the front of your truck and position your feethip width apart and grab the bumper. On a count of three,slowly squat down as if you were sitting in a chair. Thenreturn to standing position on a count of three. Be sure tokeep your back straight and stomach tight. Repeat 5 times.Lastly, fill two one-gallon jugs with water. Stand with yourback straight, stomach muscles tight, and knees slightlybent. With a water jug in each hand, curl the jugs chesthigh. Squeeze your biceps at the top of the movement, thenslowly lower the jugs back to your sides. Repeat 10 times.Take one more lap around your truck to cool down and besure to stretch all the major muscle groups.If you are new to exercise, start out slowly and graduallyincrease frequency, duration, and intensity over time. Andalways consult your physician before starting a new exerciseprogram, especially if you have existing health conditions.Remember to wear comfortable athletic shoes duringexercise and stay hydrated, especially when exercisingoutside. Drinking plenty of water before, during, and afterexercise will not only keep your body hydrated but willhelp to cool working muscles, too.Eight Smart Ways to Stay Healthyand Prevent DiseaseEach of the major causes of heart disease, stroke, cancer, lungdisease and injury can be prevented by things you do. Takingcharge of your health and living a healthy lifestyle helps youmaintain your good health and avoid diseases. Quick tips forprevention include:Don’t smoke or use tobacooBronchitis, pneumonia, emphysema and other lung diseasesare preventable simply by not smoking. Need to quit?Set a date, get a support system and throw out everythingtobacco related. Talk to your doctor about a smokingcessation program that’s right for you.Limit alcohol intake and avoid illegal drugsToo much alcohol can damage your liver and contribute tothroat and liver cancer. Limit alcohol to two drinks a day orless. Stay away from illegal drugs and talk to your doctorabout any substance problems.Exercise and lose weightExercise can help prevent many illnesses including heartdisease, high blood pressure, diabetes, osteoporosis,depression and stroke. Excercise 30 minutes every day andmake walking a part of your regular routine.Eat rightA healthy, well-balanced diet is important – one thatincludes vegetables, fruits, low-fat dairy products and wholegrains. Drink at least six to eight glasses of water each day.Control cholesterol and high blood pressureReduce your fat intake and exercise regularly. To keep yourcholesterol down, eat less sodium, lose weight and take yourmedication as prescribed.Keep your shots up-to-dateAdults need shots too. Ask your doctor what vaccinationsneed a booster, and if you need an annual flu shot.Ask about health screeningsScreening test can detect diseases early, when they’re mosttreatable. Talk to your doctor about what tests are right for you.Find a balance between work, home and playYour health is your most valuable asset. Dedicate time tokeeping your mind and body in shape, and be sure toinclude a stress-reduction activity in your daily routine.