Buscor promotes good health and fitness endeavors for its female bus drivers as part of celebrating their Women’s Month in style. Being a bus driver can be demanding, but maintaining good health and fitness is crucial for anyone in this profession.
Our company understand that being at the forefront of the public transportation within the Mpumalanga Province, we need to remember that being a female bus driver comes with lot of challenges that can hinder your actual performance in dealing with your daily duties.
We have compiled a list of useful tips that will help guide you as a female driver to always be fit for work. Here are some health and fitness tips specifically tailored for female bus drivers:
Prioritize having enough Sleep
Bus driving often involves long hours and irregular shifts. Aim for 7-9 hours of quality sleep each night to ensure you’re well-rested and alert during your shifts.
Have a nutritional plan
Plan your meals ahead of time and focus on a balanced diet rich in whole grains, lean proteins, fruits, vegetables, and healthy fats. Avoid excessive fast food or sugary snacks while on the job. Always keep a reusable water bottle with you and drink water throughout the day. Dehydration can lead to fatigue and decreased concentration.
Eat healthy snacks and Use breaks to eat
Avoid eating while driving the bus, as this can be distracting and unsafe. Take breaks to eat and focus on your food to prevent overeating. Pack healthy snacks like nuts, seeds, yogurt, fruits, and cut-up vegetables to curb hunger during breaks. Include calcium-rich foods like dairy products, leafy greens, almonds, and fortified foods in your diet. In addition, Vitamin D is essential for calcium absorption; get sunlight exposure and consider supplementation if necessary.
Normalize to exercise and stretch regularly
Bus driving involves sitting for extended periods. Practice regular stretching to improve flexibility and prevent stiffness. Focus on your neck, shoulders, back, and legs. Incorporate regular physical activity into your routine. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise each week, along with strength training exercises.
Follow Ergonomics Rule and Use supportive footwear.
Adjust your bus seat and steering wheel to ensure a comfortable driving position that supports your posture. Use lumbar support cushions if needed. Invest in comfortable, supportive footwear to reduce the strain on your feet and lower back during long periods of sitting.
Practice Stress Management
Bus driving can be stressful due to traffic, schedules, and passenger interactions. Practice stress-reduction techniques like deep breathing, meditation, or yoga to help manage stress. Always prioritize self-care and engage in activities that bring you joy and relaxation.
Stay Current on Health Checkups and Promote Eye Care
Regular health checkups are essential to monitor your overall well-being. Schedule appointments for screenings, vaccinations, and any necessary medical assessments at our in-house clinic. Staring at the road for extended periods can strain your eyes. Follow the 20-20-20 rule: every 20 minutes, take a 20-second break and focus on something at least 20 feet away.
Given the close contact with surfaces and handling of money, maintain proper hygiene practices, such as washing hands frequently and using hand sanitizers. Furthermore, we should always follow the Covid19 rules and regulations to avoid its diffusion.
Always prioritize safety while driving. Adhering to traffic rules and wearing your seatbelt is essential for both your well-being and the safety of your passengers.
Remember that small, consistent changes can lead to significant improvements in your health and fitness over time. Listen to your body, adjust as needed, and seek professional medical advice if you have specific health concerns. Our Buscor medical practitioners are here to help you maintain your health status with confidentiality and professionalism.