Pass Your DOT Physical: Meet the New Blood Pressure Guidelines
CMV drivers, how strong is your heart? Knowing the answer can help you live longer and remain qualified as a professional driver.
Truck drivers tend to live sedentary lifestyles, and sitting for 10 hours (or more) a day raises the risk for serious heart disease, according to a study from the American College of Cardiology. For this reason, groups like the Federal Motor Carrier Safety Administration (FMCSA) now require drivers to meet new blood pressure targets during their Department of Transportation (DOT) physicals.
According to the new guidelines:
| If your blood pressure is: | You can: |
| Under 140/90 mmHg | Receive a 2-year certification |
| 140-159/90-99 mmHg | Receive a 1-year certification |
| 160-179/100-109 mmHg | Receive a 3-month certification; must initiate treatment |
| 180/110 mmHg or higher | Disqualified until blood pressure is down to 140/90 |
Why the focus on high blood pressure?
High blood pressure is a leading cause of both heart attacks and strokes. Unfortunately, most people don’t know they have high blood pressure until it creates serious complications.
How to keep your blood pressure in check
A smart first step is to get your blood pressure checked. Visit your doctor or pharmacy, or buy a portable blood pressure monitor (between $20 - $40) and keep it in your truck. Then, follow these six quick tips to lower your blood pressure as needed:
1. Move more often
Take brisk walks at every truck stop, rest area or weigh station. Perform light stretches while loading and unloading. Fit exercises like pushups, sit-ups and squats into your daily routine. Consider carrying a jump rope, resistance bands or a small dumbbell with you so you can exercise whenever there’s downtime.
2. Watch what you eat
Choose lean meats, fruits and vegetables. Celery sticks, bananas and beet juice all have blood pressure-lowering properties. Avoid truck stop meals and processed foods, which are high in sodium and sugar. Stay properly hydrated by drinking 8 eight-ounce glasses of water a day.
3. Cut the nicotine
Smoking cigarettes and other forms of tobacco products are a major risk factor for high blood pressure.
4. Ease your mind
Practice mindfulness techniques like guided meditation, yoga and deep breathing to reduce stress.
5. Get enough sleep
Your blood pressure naturally goes down while you sleep. Aim for 7 hours a night.
6. Go see a doctor
If your blood pressure is uncontrollable, medication may help. Make a doctor’s appointment today and find the right treatment for you.
