| December 2008 |
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Running — for the health of It
By Carolyn Magner
2008 Health Hero Jeff Clark
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Jeff Clark of Kewaunee, Wis., has been selected as the 2008 Fit for the Road Health Hero of the Year. The 49-year-old owner-operator leased to Transport International out of Pittsburgh was chosen from a pool of outstanding truckers who overcame obstacles in their quest for a healthier lifestyle. The judges were impressed with Clark’s dedication to helping other truckers get started on the road to health and his personal fitness accomplishments this year. His amazing feats include competing in two marathons, two half-marathons, three 5Ks and one duathalon (a 15K bike ride and 5K run). His next goal is to break 50 minutes in a 10K on his 50th birthday in January. He says he’s still working to reduce his blood pressure with healthier food choices, but his cholesterol and heart rate are excellent. This year he’s decided to add cross-country skiing and more road cycling to his exercise routine and increase his running speed. “I’ve come a long way from the sedentary life I once led,” Clark says. Here are his tips for a healthier 2009:
- Park in the back row. The walk will do you good.
- Protect your sleep. Don’t watch TV or play video games when they cut into your sleep.
- Drink lots of water.
- Communicate with your dispatch. It is a two-way street. You can’t blame dispatch when you don’t tell them what you want. Dispatchers are like little kids. They are constantly testing limits. They probably think the same thing about drivers. Set clear limits. It reduces stress for everyone.
- Drive gently. Don’t push yourself or your truck to the limit. You’ll both last longer.
- Do not lead yourself into temptation. If you pack potato chips, you will eat potato chips.
- Eat your five servings of fruit or veggies each day. Experts say it can reduce your risk of cancer. Eating the fruit is better than drinking the juice. The juice is packed with calories.
- Eat little/eat often. It is better to eat a little bit every two hours than to eat two big meals every day.
- Take advantage of your downtime. If a shipper says it will take at least an hour to load your truck, take a hike. When you walk put some pace into it. The idea is to increase your heart rate.
- Enjoy your exercise. Escape from work. Get away from the truckstop. Drivers don’t see the country the way they did before interstates. Interstates don’t go through small towns. They go by them. Leave the truckstop and head toward the town. Say hello to the locals. Stop in that local hardware or grocery store.
- Set goals. Goals are tricky. My main goal is to finish a marathon when I am 70. I also set short-term goals. It may be to run a faster 5K. It does not matter. The idea of short-term goals is to keep you interested while you are working on your long-term goal.
- Learn about your chosen exercise. I run but not every day. I also walk, bike, swim, lift weights or wrestle with the grandkids. It is all good. But since running is my favorite activity, I try to keep up with the sport by reading magazines and books about running. I keep up with the latest information on running-related injuries, training and inspiration.
- Socialize. Get involved in activities that involve other people.
Most of all, good luck and stay healthy!
Nominate Health Heroes
Do you know any truckers who have worked hard to become more healthy? Maybe they’ve quit smoking, started an exercise program, controlled their sleep apnea or changed their eating habits. E-mail cmagner@rrpub.com or send to Truckers News Fit for the Road, 3200 Rice Mine Rd. NE, Tuscaloosa, AL 35406.
Health Question of the Month:
I’ve decided to make 2009 the year I finally get off my duff and start trying to live a healthier life. What’s the best way to get started? I’m 50 years old, about 20 pounds overweight and haven’t exercised in 10 years. — Hank
Pam Whitfield is a Chicago-based registered dietician.
- Eat three meals each day, ideally every 4-5 hours. You’ll control your blood sugar, be more satisfied and less likely to snack through the day.
- Watch portion sizes. You only need three to four ounces of beef, poultry or fish at each meal.
- Limit saturated fat. Go for lean cuts of meat. Have fewer treats like donuts, pastries and ice cream. Switch from whole milk to low-fat or no-fat.
- Add more healthy fats to your meals: fish, nuts (walnuts, almonds or peanuts — unsalted), avocado and even peanut butter.
- Watch salt intake. Forget about reaching for the salt shaker. Be aware that fast foods, canned foods, processed foods and convenience foods all tend to have a lot of sodium.
- Eat more fruits, vegetables and whole grains. These fiber-filled foods will aid your digestion, keep you feeling fuller longer and lower your cholesterol, too.
- Lose the deep-fried foods. Shoot for baked, broiled or grilled.
- Read nutrition labels. They’ll tell you almost everything you need to know about a food’s nutritional values.
- Lose weight. Remember, slow and steady wins the race. By eating 500 less calories each day, you’ll lose one pound each week. That’s 52 pounds each year!
- Eat more slowly. By taking a few extra minutes, you’re likely to eat less and enjoy your meals more.
Ronald Rush, M.D., is a family care physician with Highway Health Care and clinical director of Med- Xpress Health Care in Texarkana, Texas.
- Quit smoking! This applies to “dope,” cigars, chews, glue and any other such substance.
- Get off the couch. Daily exercise will do more for your longevity than almost anything else you can do.
- Do not eat large meals, greasy meals, high-carb meals or only one meal a day. It is best to “graze.” Try to eat six or seven very small meals a day.
- If you must consume alcohol, keep it to one drink or less per day and only drink occasionally.
- Think positive! If you have nothing to be happy about, fake it. The very act of being kind and thinking good thoughts releases neuro-chemicals into the blood stream, which improves the immune system, speeds healing and wards off disease.
- Exercise your mind every day. Never go to sleep without learning something new.
- Have two or three long-term goals you really want to achieve. Look 10 to 30 years down the road and develop a plan to get there.
- Get your sleep!
- Know your health status. Get annual check-ups and give serious consideration to what your doctor advises.
- Take time each day to forget the world around you. Let everything go and simply relax.
Linda Dunn is a fitness expert from Tuscaloosa, Ala.
- Get up right now and move around.
- Add 30 minutes of walking to your day. Do this at least six days per week.
- Plan to get eight hours of sleep each night. Getting plenty of rest and recharging the brain cells during sleep can make a difference in your blood pressure, cholesterol levels and the tendency to gain weight around the middle.
- Add resistance strength training to your exercise routine to help build muscle.
- Improve your posture.
- Wear bright or reflective clothing while walking around a truckstop.
- Get a pedometer (about $10) to measure the steps you take in one day. Aim for at least 10,000 steps a day (about four or five miles).
- Practice yoga poses to increase your flexibility and reduce risk of injury.
- Practice yoga breathing and meditation to help make it easier to relax and center your mind.
- Get a doctor’s approval before beginning any new exercise program.
The advice and opinions expressed herein are only general suggestions. Before you undertake any course of action, you should consult your doctor to determine what steps are right for you. Randall-Reilly Publishing, Truckers News and the experts consulted for these articles do not endorse, warrant or promote in any way the products of any of our sponsors.
Healthy Holiday Tips
Source: Centers for Disease Control
- Wash hands often.
- Manage stress. Keep a check on over-commitment and over-spending.
- Don’t drink and drive, and don’t let anyone else drink and drive.
- Be smoke-free. Avoid smoking and second-hand smoke.
- Fasten seat belts while driving or riding in a motor vehicle. Always buckle your child in the car using a child safety seat, booster seat or seat belt according to the child’s height, weight and age.
- Get exams and screenings. Ask your health-care provider what exams and tests you need to help find diseases and conditions early or before they start.
- Get your vaccinations. Vaccinations help prevent diseases and save lives.
- Keep dangerous toys, food, medicine and household items out of the reach of children.
- Practice fire safety. Most residential fires occur during the winter months. Never leave fireplaces, stoves or candles unattended.
- Prepare food safely. Remember four simple steps: Wash hands and surfaces often, avoid cross-contamination, cook foods to proper temperatures and refrigerate promptly.
Spotlight on Products
Portionpals
Portionpals are five-pack translucent discs that show you the correct portion sizes for meat, chicken, fish, side dishes and dessert. For example, place a piece of chicken in the rectangle on the chicken Portionpal. If it is larger than the rectangle, cut it to fit, and you now have one properly sized serving. Microwaveable, dishwasher-safe, Portionpals even double as cutting boards. $17.98 plus tax/shipping. www.portionpals.com
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