Based on research, the Transportation Research Board (TRB) says that obesity in trucking is rampant. In response to the research, the Associated Press notes that many truckers do not wear seat belts because their stomachs get in the way, about one in four have sleep apnea, and half of all truckers smoke. All of these are risk factors for high blood pressure, heart disease, and diabetes. According to a recent study, 75% of truckers are overweight and 25% are obese. Clearly, trucking poses a challenge for a healthy lifestyle.

Trucking does not compare to a normal job. A long-haul trucker does not have the option of hitting the gym after work every day. While there are a handful of drivers who pay attention to their health, the majority are among the unhealthiest eaters on the planet.

There are many reasons for lack of healthy habits on the road. After working 14 hours a day, it is often difficult to muster the motivation to prepare a healthy meal. Fatigue, stress, boredom and loneliness can highlight the appeal of comfort food in a restaurant.

A Durban trucker decided to start a walking routine. Instead of waiting around for his truck to be unloaded, he walked a kilometre or so into the nearest town. He also advises to park at the back of a truck stop. This forces additional walking in the course of a normal day. Another driver stored a fold-up bicycle in his truck. Not only did it give him an enjoyable way to stay fit, it provided added mobility during down time.

The only limit to finding ways to stay fit on the road is the driver's creativity. Drivers have been seen skipping and pumping iron on a weight bench beside their truck at truck stops. Some have installed a “Truck Gym", which is a metal frame that screws into the floor behind the driver's seat, and a series of resistance bands and adjustable rods, supposedly, affords a total-body workout without getting out of the driver's seat.

No matter how hard a day gets, it is advisable that everyone takes a little time out, even if it is only for a few minutes, to get some exercise otherwise the long term implications of unhealthy living will take its toll much sooner than you think.

HCV cares about truckers' safety on the road. Here are a few tips on how drivers can maintain their safety on the road. With a little planning, every journey can be a safe one.

1. Buckle up
   This will help save drivers from injury, as well as avoid traffic fines.
2. Make frequent stops
   While business relies on getting their load to its destination on time, drivers should take frequent rests. Driving when tired can put them at risk. They should take full advantage of rest stops, meals, and refuelling stops as an important opportunity to use the restroom and stretch their legs. Regular breaks will re-energize drivers for the remainder of their journey.
3. Limit speed to 80 km/h
   The reason for this is that heavy commercial vehicles take longer to slow down and stop than light vehicles. Research has proved that 90 km/h is the safest maximum speed for trucks. Drivers can avoid injury to themselves, other road users and their truck, as well as costly claims by not exceeding the speed limit of 80 km/h, no matter how straight and empty the road ahead.
4. Do not drink or take drugs
   You may think this is obvious, but you will be surprised how many road users still take intoxicants while driving putting themselves and others at risk of death and injury.
5. Listen to the radio
   Listening to the radio will provide drivers with company and keep their minds active while on the long haul. However if they play it too loud or change CDs, tapes or radio stations while driving, it can distract them and cause an accident. So they should wait until they stop before they do so.

1. Eat small, frequent meals to keep blood sugar and energy levels steady.
2. Avoid sweets and sugary foods.
3. Choose meals and snacks that emphasize protein over carbohydrate. Protein-rich meals and snacks keep your energy on an even keel.
4. Limit caffeine. Cut back gradually.
5. Water, water, water! Keep a litre of water in the cab to help maintain energy.
6. Choose healthy snacks such as nuts, raisins, low-fat yogurt, low-fat cottage cheese, low-fat milk, crunchy fresh fruits and veggies.

Especially when they're on the road. Water is one of the most important parts of the diet. Without fluid the body can only survive for a couple of days.

Water is needed to flush waste products from the body, to keep the skin, hair and body organs healthy, to produce digestive enzymes, and to enable the body to glean all the beneficial nutrients from the foods and drinks you consume.

Many truckers on the road don't drink enough water - they need at least eight glasses of water every day.

While HCV recommends truckers look after their health and eat a balanced diet, they also caution that eating while driving is more dangerous than using a hand held cell phone while driving.

1. Soft Drinks – spilling a coke as when pulling out to pass could be a deadly distraction. Open containers holding liquids - hot or cold - can cause a lack of concentration when spilled across a shirt or lap.
2. Chakalaka - imagine the disaster as messy tomato gravy oozes onto drivers clothes and he becomes more focused on the spill than the highway.
3. Fried chicken - greasy hands are a sure distraction as drivers tend to constantly try to clean them while driving. Grease on a steering wheel is almost impossible to get off.
4. Hot Soups - eating soup while trying to manipulate a gearshift is not sensible. It's the equivalent to a circus juggling act, and a sure recipe for disaster.
5. Coffee - Uncovered drinks generally are the greatest offenders for unexpected splashes and spills. Coffee spills are the worst as hot temperatures can cause serious burns that divert drivers focus.
   

Drinking and driving can cost motorists more than a lost licence, a fine and jail time.

Trucker's or motorists driving under the influence of alcohol will have problems claiming from insurance.
"If you drink and drive, you are driving without insurance and that leaves you liable to a whole host of undesired consequences," said the CEO of HCV, Chris Berry.

He said the financial impact of a multiple pile-up caused by a "tipsy" driver is huge and can potentially run into millions of Rands. Financially, it can ruin your life, he said.

"We know from many years of experience that consumers often pay insufficient regard to exclusion clauses in their policies. A key policy exclusion in motor policies stipulates that driving with a proven alcohol level above the statutory limit invalidates your cover."

The growing number of imported vehicles in South Africa, and the increasingly sophisticated automotive-design features, has significantly increased the cost of vehicle repairs. The price of a new windscreen and airbag replacement -- excluding the cost of bodywork repair -- could exceed R50 000 on a luxury vehicle. Imagine being personally liable for that cost as a result of you having one too many with lunch?

Drivers found to be over the legal limit will be arrested and the maximum penalty for drinking and driving is a fine of R120 000 and/or six years' imprisonment. What's more, their driver's licence may be suspended and the Asset Forfeiture Unit could confiscate the vehicle.

Recent statistics show that more than 45% of drivers killed in road accidents had blood-alcohol levels above the legal limit.

Concentration of alcohol in blood:
0,05 gram per 100 millilitres - regular drivers
0,02 gram per 100 millilitres - professional drivers

Breath alcohol content:
0,24 milligrams per 1000 millilitres - regular drivers
0,10 milligrams per 1000 millilitres - professional drivers

It varies from person to person depending on what alcohol is consumed, body mass and constitution.

Research proves that most men and women exceeded the legal limit of 0,05g/dl after two beers or two tots of brandy.

It is important to understand that alcohol affects cognitive functioning. Driving requires good multitasking with the driver having to concentrate not only on steering the vehicle, but also on road conditions, other vehicles, pedestrians, signs and traffic lights.

Alcohol can also contribute towards inattentional blindness, which is the inability to detect unexpected objects that appear in the visual field.

Even a fairly light shower, especially after a prolonged dry period, can make the road surface extremely slippery as it mingles with the film of dust, rubber and oil on the roadway.

In addition, striking a puddle at high speed can lead to aquaplaning, which results in the loss of steering as the tyres actually lose contact with the road.

Here are some essential tips for drivers to remember when driving in the wet,

• Reduce speed
• Increase following distance
• Switch headlights to low beam
• Concentrate

Here are two important tips for drivers changing road conditions.

Tip # 1: Slow down when visibility is poor
When there is insufficient street lighting at night, when the sun is low on the horizon, in mist, in rain, or during veld fires or storms. Reduce speed to below the speed limit as these conditions reduce vision and prevent a driver from reacting in time to hazardous situations.

Tip # 2: Slow down when road conditions are not good.
Driving at high speed on a wet road surface, on gravel or through roadworks will cause a vehicle to skid if braking or changing direction suddenly. Control is lost as the vehicle will continue skidding at the same speed and in the same direction as it was travelling.