Introduction

The ability of the driver to have good vision is an important part of driver fitness. 

Safe driving involves:

• Visual acuity

This is the ability to judge space and relative distance between objects or between an object and the vehicle. Depth perception depends on good binocular vision, essential for judging whether a car can be passed safely in the face of oncoming traffic and when moving from one lane to another among moving vehicles.

This is the ability to focus and see clearly with both eyes, individually as well as together. With good acuity you will see detail very easily. In the case of drivers it is particularly vital in identifying road signs, cyclists, pedestrians and animals. Peripheral vision This is the ability to see over a wider area without moving either the eyes or the head, sometimes called "looking out of the corner of your eyes". It refers to your total field of vision.

• Depth perception

Night vision

This is the ability to see in the area of low illumination beyond your headlights, to see in the presence of the glare of oncoming headlights and to recover quickly from its effects. Night vision deteriorates with age and older drivers with reduced vision will need to exercise greater care when driving at dusk and at night and should have proper driving spectacles.

WHY GOOD VISION IS NEEDED

The eyes control most of your movements and decisions while driving. With good vision and visual comfort you can drive safely by maintaining concentration. Daylight vision problems are usually worse at night, increasing the risk in driving.

Many motor vehicle accidents are caused by drivers’ poor vision. According to most parties involved in an accident, the other driver "must have been blind".

Let’s look at some of the possible causes of these accidents: 

• The driver’s vision is below the recommended standard. He could have a visual deficiency such as nearsightedness, farsightedness or astigmatism. Cataracts could also affect the driver’s vision. 
• Failure to wear spectacles or contact lenses where they have been prescribed for distance use. 
• Low visibility due to darkness or adverse weather conditions, including extreme heat. 
• Driving too fast. The normal field of vision is 180°. At 95 km/h the field of vision is only a quarter of its normal size. This means that the faster you drive, the less you see to the side. 
• Glare in the driver’s eyes. 
• A dirty windscreen. 
• Distraction of driver from either inside or outside the vehicle. 
• Reduced mental alertness because of fatigue, alcohol, drugs, boredom or general physical condition.

Eye Diseases that affect Drivers

For most people, driving represents freedom, control and independence. Driving enables us to get to the places we want to go to at our own convenience. More importantly, to many others it represents a means of earning a living.

Even though it seems so simple, driving is a complex skill. Your ability to drive safely can be affected by changes in your physical, emotional and mental condition.  One of the physical changes that can occur happens with respect to vision. 90% of the information we use in driving comes through seeing therefore good vision is essential for road safety. If you can’t see properly, you can’t drive safely. Clear, comfortable vision will allow you to respond and react to road signs and other road users more quickly & accurately.

Any eye diseases or conditions that affect your vision will in turn affect your ability to drive safely. Some of the leading causes of vision impairment in South Africa are cataracts, glaucoma, diabetic retinopathy and refractive errors.

Human Error as Major Cause of Road Crashes

Human Error in Road Accidents" the reasons why humans make so many driving errors and they believe the answer is to be found in the inherent limitations of human information processing. Humans must rely on three fallible mental functions: perception, attention and memory.

Research on Human Error

Research has also shown that accidents occur for one of three principle reasons. The first is a perceptual error. Sometimes critical information was below the threshold for seeing - the light was too dim, the driver was blinded by the glare, or the pedestrian's clothes had low contrast. In other cases, the driver made a perceptual misjudgement (a curve's radius or another car's speed or distance).

The second and far more common cause is that the critical information was detectable but that the driver failed to attend/notice because his mental resources were focussed elsewhere. Often times, a driver will claim that s/he did not "see" a plainly visible pedestrian or car. This is entirely possible because much of our information processing occurs outside of awareness.

An Informed Road User is a Safer Road User

Many of our road crashes can be prevented by addressing our driving style, behaviour and attitude towards driving. By developing the Arrive Alive website we believe that an informed driver will be a safer driver.

By creating an awareness among our drivers of the risks on the road and the knowledge on how to avoid these risks we will make our roads safer. This is done through the sharing of examples and gaining insights from experts in driver training.

Road Safety And The Importance Of Clear Vision

Clear vision means safer drivers and safer driving on our roads!

It is estimated that approximately 90% of our daily activities require the use of our vision. When it comes to driving, vision is clearly the most important of our senses.

When driving it is important to have clear comfortable vision. You need to be able to judge distances, read road signs and traffic lights and respond to changes in your environment quickly and efficiently.

If you are not able to see well you will not be able to respond quickly when needed. This can be dangerous to both you and other road users.

There are a number of eye conditions that can cause vision problems among drivers; however, the most common reason for drivers and learner drivers failing the vision screening test is due to uncorrected refractive errors.

What is a refractive error?

A refractive error is defined as an imperfection in the focusing power of the eye, in which light rays are not brought into sharp focus on the retina. This results in blurred vision that can usually be corrected easily with spectacles or contact lenses. A refractive error is not a disease, merely an error.

There four types of refractive errors namely

• myopia (short-sightedness), 
• hyperopia (farsightedness), 
• astigmatism 
• presbyopia
• Myopia (short-sightedness)

Most people with myopia complain of having difficulty seeing objects at a distance. Symptoms that drivers report include having difficulty seeing sign boards at a distance or reading the number plate of the vehicle in front of them.  Some people find that they have to “squint” their eyes to see better. It is estimated that at least 20% of drivers are myopic.

Myopia occurs when light rays come to a point of focus in front of the retina instead of precisely on it.

Hyperopia (farsightedness)

People with hyperopia tend to have more symptoms at near than at distance. They often complain of headaches, eyestrain, and tired eyes. They usually manage well enough during the day but find that they have difficulty seeing when driving at night. The vision problem occurs when the light rays come to a point of focus behind the retina instead of on it.

Astigmatism

Astigmatism often accompanies either short-sightedness or farsightedness. It is usually caused by an irregularly shaped cornea. The shape of an astigmatic cornea is often compared to that of a rugby ball, which has one shorter (steeper) curve and one longer curve. A normally spherical cornea is described as being shaped like a soccer ball. Due to the distorted surface, there are two points of focus are formed instead of one, resulting in blurred vision.

Presbyopia

Presbyopia is an age-related change that occurs in the eyes focussing ability at near only. It usually affects people over the age of 40 but does not affect your vision for driving.

If a vision problem is detected during the vision screening test it is important for you to have a comprehensive eye examination done. This is because some eye problems can result in permanent loss of if not detected and treated in time.

Medication and the Effect Thereof

One of the greatest sciences today is that of medicine and it doesn’t matter what season of the year, the body might need it to help cure the cause and symptoms of illness.  During the winter months a lot of us head of to our pharmacist in order to buy medication to relieve the symptoms of colds and flu.  The summer months have their fair share of health problems as well with various allergies being amongst the main culprits.  Indeed, we use medication for a variety of conditions.  We take our medication in order to operate more efficiently, after all, most of us have to work for a living and have errands to run.  Driving enables us to get to the places where we need to be.

However, how many of us have given thought to the fact that the medication we are taking might be a source of danger to ourselves, to other road users and the property of others?  Driving is a complex skill and requires mental alertness, clear vision, physical coordination and the ability to react appropriately, which can be affected by changes in our physical, emotional and mental condition.  Most of us are aware of the dangers of driving under the influence of alcohol or illicit drugs, but certain types of medication produce effects that impair our ability to drive a vehicle safely. 

Drugs and Safe Driving

According to the New Mexico Department of Health, certain drugs can interfere with factors that are essential for safe driving, such as: 

• Coordination – needed for steering, braking, accelerating, and manipulating the vehicle; 
• Reaction time – needed to respond in time and appropriately deal with certain situations;
• Judgment – helps with risk assessment, avoidance of hazards, and emergency decision-making; 
• Tracking – helps to stay in the lane and maintain the correct distance from other cars and obstacles; 
• Attention – ability to handle the high demand for information-processing ;
• Perception – needed for glare resistance, dark and light adaptation, and dynamic visual acuity.

The reactions caused by certain types of medication may include nausea, drowsiness, blurred vision, inability to think clearly, reduced coordination and diminished motor or judgment skills and can therefore impair your ability to drive.  These medications include over-the-counter medication as well as scheduled medication, prescribed by the doctor.

Care should be taken with medication developed to treat:
 

• Sleeping difficulties
• Anxiety, depression and stress
• Pain (medication with codeine or opiates)
• Allergies
• Colds and flu
• Arthritis
• Blood pressure
• Epilepsy
• Heart conditions
• Fluid retention
• Nausea and motion sickness
• Stomach problems
• Diabetes
• Some types of infections

Many medications - particularly those that affect the central nervous system - can impair your ability to drive, for example:  muscle relaxants, sedatives and tranquilizers, anticonvulsants, older generation antidepressants, such as tricyclics and central nervous stimulants.  It remains in the body for several hours and will probably affect driving skills even on the next morning.

Introduction to the Eye Care and Road Safety

Our eyes and eyesight are perhaps the most important of our senses on the road. Seeing is a highly active function. Our eyes continually move and adjust, receiving a constant flow of visual impressions. Normally, all this activity happens routinely and without noticeable strain. It is important to identify those factors that might place stain on our eyes and reduce our ability to observe on the road.

Every day we are exposed to ultraviolet (UV) radiation from the sun. Most of the time we don't even realize it, as UV radiation is invisible to the eye. Over time UV radiation can cause severe damage to the eyes. Fortunately, this damage can be prevented by wearing the correct sunglasses.

The damage from harmful UVA and UVB radiation is cumulative over a person's lifetime and may contribute to serious age-related diseases of the eye and sensitive areas around the eye. Because the damage is cumulative, it is important to protect eyes from an early age in all light conditions.

In this section we will focus on the importance of protecting our eyes on the road and provide suggestions on how the correct measures might improve safety on the road.

Exposure to the Sun and Damage to the Eyes

Studies have shown that permanent damage to the eyes can result from prolonged exposure to the sun without adequate protection. It is important to understand this damage and we would like to provide a summary of findings from research studies:

• Ultra violet (UV) light is the component of sunlight most responsible for eye damage. Excessive exposure, especially from light reflected from sand, snow or pavement, can produce a burn on the surface of the eye which is usually painful, but temporary.
• UV rays carry more energy than visible light rays, so the eye is at greater risk of damage from absorbing UV radiation than from absorbing other kinds of light. 
• Too much unprotected exposure to ultraviolet radiation (UV) can cause "photokeratitis." Just like sunburn on our skin, photokeratitis is sunburn of the eye. It hurts, makes the eyes red, sensitive to light and tearful. 
• Of more concern is the cumulative damage of repeated exposure that may contribute to chronic eye disease. 
• When your eyes absorb light, the process creates heat or chemical reactions in eye tissue. These reactions can cause permanent damage if the eye's natural ability to heal itself is overwhelmed.
• UV exposure can affect not only its surface, but also its internal structures (the lens and retina). 
• UV light is a risk factor in the development of pterygium (a growth that invades the corner of the eyes), cataracts (clouding of the lens) and macular degeneration (breakdown of the macula). 
• If eyes are overexposed to ultraviolet radiation, the front portion of the eyes may be damaged. 
• If visible light is too bright or intense, or if you stare directly at the sun, even briefly, the retina can be damaged, causing permanent loss of vision.
• There are two types of UV rays that reach the Earth's surface: UVA and UVB. These rays can cause, or speed up the progress of several diseases that affect the eye or its supporting structures.

Risks to the Eyes from Sun Glare

It is essential to wear the correct eye protection when driving in sunny weather. The most dangerous conditions are caused by glare resulting from intense sunlight – reflected from the road surface, the bonnet, windscreen or dashboard of your car.  This is the most common and dangerous visual problem when driving, outside of simply uncorrected vision.

Many sun glare accidents happen in the early morning or late afternoon, when the sun is on the horizon and little protection is offered by a car’s sun visor. Unfortunately, these times coincide perfectly with rush hour and the beginning of school days, making accidents more likely.

Glare is a distracting and sometimes dangerous excess of bright light, and can happen day or night. Glare is bothersome and discomforting; causing your eyes to work even harder. Your pupils contract, your eyelids narrow and the muscles around your eyes contract. Your eyes must strain to see well, causing squinting, eye fatigue, and in extreme cases, even temporary blindness. In daylight, glare can occur when walking indoors to outdoors, moving from shade to sunlight, even from reflected light off of surfaces like cars or sidewalks. At night, glare can occur from oncoming headlights while driving, or from bright reflections off of wet roads, even signs.

Blue light is visible light in the blue portion of the colour spectrum. The intense glare of light reflecting off snow or water contains blue light. Your eyes cannot focus clearly in blue light. Some scientists believe that routine exposure to blue light over many years may age the retina and increase the risk of blindness in some people over the age of sixty.

Accidents due to sun glare occur frequently—there is however a simple way to help prevent this. Polarized sunglasses are available from your eye doctor and not only protect your eyes from dangerous UV rays, but also protect you from the dangers of sun glare.

Eye Care and Safe Driving

Most accidents occur within three seconds of some form of distraction. This includes cell phones, adjusting the radio, dashboard dining, changing the heating or air conditioning, smoking, personal grooming, driving when tired -- and sun glare. According to the Vision Council of America, the sun is one of the most overlooked dangers while driving, particularly during the height of morning and afternoon travel. Thousands of people are injured each year, some fatally, as a result of sun glare.

What can we expect from our drivers?

• As a minimum legal requirement, motorists must be able to read a number plate from a distance of 20.5 metres (67 feet) and have a 120 degree wide field of view.
• This test is normally only carried out officially at the time of the driving test itself and research has shown that more than 10 per cent of drivers would fail a driving test if they re-took it today because of poor eyesight.
• It is a driver's responsibility to ensure that he can pass the number plate test at all times. 
• You must also be able to see clearly out of the corners of your eyes, see clearly at night and not have double vision. It's important to remember that if you fail to meet these visual standards you are breaking the law every time you start your engine. 
• If you need to wear prescription glasses to drive, never replace them with non-prescription sunglasses when it is sunny. Instead, get a pair of prescription sunglasses (which need look no different to normal sunglasses) or clip-on lenses over your prescription lenses. 
• Every day tens of thousands of motorists drive without their glasses because of vanity, because they have forgotten them, or because they are only driving a short distance. 
• No matter what the reason, these people are breaking the law and are a potential danger to themselves and other road users.
• It is a good idea to keep a spare pair of glasses in the vehicle so that you are never tempted to drive illegally without them.

It is important for drivers to be aware of changes in their eyesight and to have a regular eye examination (at least every two years). 

When selecting sunglasses, drivers need to consider how they will be used. Wearing driving lenses that are too dark can cause visibility problems when driving from very bright conditions into shady-dark areas; driving into a tunnel could cause complete loss of vision.

Sunglasses and Driving at Night

Many drivers have difficulty driving at night, when the light from streetlights, oncoming headlights, and other light sources may reflect from the street surface and present a serious visibility problem. Often the glare is merely distracting, but it can be quite dangerous. Rainy weather can make night driving even more hazardous, as the wet streets and sidewalks reflect even more light than usual.

Wearing sunglasses during the day can help your night driving. Exposure to strong sunlight without adequate glare protection can sharply reduce your night vision. Even a few hours of exposure can slow your eyes' adaptation process as darkness falls.

A part of the driving population also suffers from "night myopia," when lack of light can cause difficulty in focusing on distant objects. Motorcycle riders must wear protective lenses at all times, so night-driving lenses, can be quite appealing to them.

Most reliable sources in the eye-care industry warn strongly against the wearing of sunglasses for night driving. The Sunglass Association of America, states: "So-called night-driving glasses are generally amber-tinted eyewear meant to reduce the glare of oncoming headlights. While they may make the driver feel more comfortable, they also reduce the wearer's visibility...."

Many studies have shown that "night-driving lenses" do not improve night-vision, and some have suggested that such lenses actually impair visual performance and make it more difficult for the eyes to compensate for glare.

UV protection claims are not valid for night-time driving, as the absence of sunlight means that there is no UV light to filter out. Similarly, polarized lenses are not advantageous at night, as night-time glare is not polarized like daytime, sunlight glare.

How can drivers improve their Night Driving Vision?

• Make sure that your windscreen is clean and streak-free on both the inside and outside surfaces.
• Particles of dust and dirt cause light waves to scatter, causing a halo-effect, and making glare seem worse. 
• Make sure that any glasses that you are wearing are clean on both surfaces. 
• Lenses worn at night should be clear and should have an anti-reflective coating applied to the lenses, as anti-reflective coatings can help combat internal reflections (which can contribute to the "halo effect") and they increase the flow of light through the lens to the eye. 
• Make certain that your headlights are clean and properly aligned so that they do not create an undesirable glare in front of you.

Have a complete eye examination so that your ophthalmologist or optometrist can rule out cataracts or night myopia. If you have night myopia, your eye care practitioner can recommend the proper prescription lenses to correct your night vision and make night driving safer for you.

Eye Care and Selecting the Correct Sunglasses

Sunglasses are most important to help us see comfortably and clearly in sunlight and to protect our eyes from the threat of permanent damage that could lead to cataracts and other eye diseases. Good, top quality sunglasses provide comfort and complete protection even during lengthy exposure to harsh glare.

Sunglasses - with or without a prescription - that can block out nearly all UV rays are now readily available, protecting the eyes and significantly reducing the risk of vision problems caused by sunlight.

What should we look for in Sunglasses to protect our eyes?

• The best sunglasses are those purchased from an optician. This ensures the sunglasses have the appropriate amounts of UV filtering and are the best protection for your eyes while in the sun.
• You cannot tell how much UV protection a pair of sunglasses will provide by their price, colour, or by the darkness of the lenses. 
• Look for a label that lists the type and amount of protection to make sure that they are coated and block both types of UV radiation: UVA and UVB. 
• Look for sunglasses that block at least 99% of ultraviolet rays.
• When the visible light rays are cut out, your pupil will dilate in order to allow more light into your visual system. If they are not UV protected, the sunglasses are actually doing more harm than good
• Make sure the lenses are dark enough to keep your eyes comfortable, but not so dark that they reduce your vision. 
• Demand good optical quality where the lens is free from distortion. Lines reflected in the lens will follow in straight lines the even contours of the lens, versus wavy, eye-straining distortions found in non-optical lenses. 
• Another way to help protect your eyes from UV rays is to wear photochromic lenses, which are eyeglass lenses that darken when exposed to UV light. 
• Photochromics is a good choice for everyday lenses because they automatically protect against UV. [ It is important to understand that not all plastic photochromic lenses block 100% UVA and UVB radiation]
• Polarizing lenses are designed to cut glare due to reflection. This means they are good for driving and outdoor activities in the snow or on water. 
• Buying sunglasses from street vendors is risky. There's no assurance that the eyewear, no matter how dark the lens, will protect against UV rays.
  There are many different types of sunglasses available. Best advice is to contact a registered optometrist and ask for advice. Do not gamble on the care and protection of your eyes!

General Safety Advice for Eye Protection/ Eye Care

Protecting your eyes does not have to depend on a new pair of sunglasses. There are also basic safety suggestions for our drivers:

• Protect your eyes by wearing a wide-brimmed hat or visor when you are out in bright sunlight
• Do not look at directly to the sun rays or Ultra Violet Rays of the sun. 
• Ensure that your windscreen is clean and scratch-free, both inside and out, at all times. 
• Your car lights are important so make sure that the headlamp glass is clean, the bulbs are working at full strength and your lights are properly adjusted to provide good road illumination while not causing glare for other road users. 
• Look slightly to the left of oncoming traffic at night to avoid suffering from glare which can take some time to recover from.
• Don't restrict your view by putting non-essential stickers on the windows of your vehicle, or hanging objects where they might prove a distraction. 
• In high glare situations, bring your sun visor down, and pull out the extension, if there is one. 
• If your visor is broken, have it fixed or replaced. Remember that your visor can also be turned to cover the side window. 
• Give your eyes a break - Stop more often during sunny conditions and rest your eyes for about five minutes. 
• Keep a lens cloth in your vehicle along with your spare pair of glasses.  
• Glasses and contact lenses should be kept scrupulously clean to ensure a clear field of vision. 
• Wearers of contact lenses, and sufferers from hay fever, should also keep a spare pair of glasses in the auto.  
• Switching to a pair of glasses when travelling long distances offers some respite for tired, watery eyes.

Introduction

Much of being a safe driver is being fit to drive in the first place, and knowing when this is the case. When we discuss driver fitness we tend to refer to sobriety, fatigue, eyesight etc - all those conditions that might impact on the ability to see, think, and move well enough to safely operate a vehicle.

In this section we would like to investigate the importance of an often overlooked factor – physical fitness of the driver.

Physical fitness is used in two close meanings: general fitness (a state of health and well-being) and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations).

Physical Fitness and Driving Ability

Driving a vehicle is a physical activity, and a driver who gets no physical exercise may not have the required strength, flexibility, or coordination to control and operate a vehicle safely.

A driver must:

• see and hear clearly 
• synthesize different types of information right away 
• act quickly and decisively

Drivers who monitor and keep track of changes in their eyesight, physical fitness and reflexes may be able to adjust their driving habits so they stay safe on the road.

Physical fitness is the functioning of the heart, blood vessels, lungs, and muscles at optimum efficiency. Physical fitness is now defined as the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations. Fitness can also be divided into five categories: aerobic fitness, muscular strength, muscular endurance, flexibility, and body composition.

When you optimise your fitness, you improve your concentration skills, stamina and fatigue resistance and thereby might be enhancing your safety on the road.

Physical Fitness and Elderly Drivers

It has been found that drivers have to make about 15 major decisions for each kilometre driven, each requiring almost immediate action. Experience and mature judgment are important, but older drivers often process information more slowly. Older drivers are generally safe and conscientious drivers - for some seniors the physical changes of aging can however interfere with driving responsibly and safely.

As the number of older drivers’ increases, concerns about the safety implications have been raised as well. These concerns relate to flexibility, coordination and speed of movement when controlling a vehicle on the road.

It is important to note that driving skills of senior citizens might be improved by regular exercise. Older people who performed a physical conditioning program developed by researchers at Yale School of Medicine were able to maintain or enhance their driving performance, potentially leading to a safer and more independent quality of life.

It is advised that elderly drivers exercise regularly. Physical fitness is essential to safe driving, especially for seniors. Exercise can be as simple as walking for at least 20 minutes five times a week. Gardening, golf, tennis, and other activities also are great ways to keep your body in top physical condition.

Physical Fitness and Professional Drivers

There is no better illustration of the importance of physical fitness than to analyze the training amongst our Formula 1 drivers. Formula 1 epitomises the quest for maximum performance – drivers now use the same training techniques as top athletes to improve strength and endurance. These drivers have to maintain a perfect level of concentration throughout the race with all the senses at their peak awareness.

Interesting facts about Formula 1 racing and the challenges to the bodies of these drivers are:

• During a Grand Prix, the pulse rate of a Formula 1 driver hovers around 160 beats per minute, and has peaks of over 200. The pulse rate of a healthy young man is typically in the region of 60 beats per minute.
• The Lateral G-forces exerted on a driver can be as much as 4.5 G, which means about 25 kg on the neck
• Blood pressure can increase up to 50% whilst racing 
• F1 Drivers loose approx. 2-3 litres of water during a race
• The G-forces require that specific muscles groups be developed, one of the most important being without doubt the driver's neck. 

The McLaren Team is an excellent example of how driver fitness is recognized as a key component of ultimate performance and safety. The McLaren Team believes being at the top in Formula One does not only mean spending time and effort on making a car go quicker. F1 teams have become more and more aware of the importance of keeping drivers in top physical and mental condition in order to enhance the global team performance.

The tools of the McLaren Lab are sub-programmes that focus on cardiovascular fitness, biodynamical factors; such as musculoskeletal balance, flexibility and strength – nutrition, mental energy and general health.

Strength is tested with a series of exercises: three varieties of abdominal crunch (to failure), dumb-bell shoulder press (as many as possible in one minute), leg press (pushing against an immobile footplate that measures the force in kg), and two standing exercises where the subject pulls against a load while wearing a harness. Cardiovascular fitness is tested with a fearsome VO2 max test using static bikes and heart-rate monitors. This is complimented with biodynamical assessments, blood tests, and electrocardiograms.

The VO2 max test measures the body’s maximum capacity to transport and use oxygen during incremental exercise – the V is for volume. It’s one of the most accurate ways of determining aerobic performance, which in turn is a good indicator of cardiovascular fitness.

Even though the average driver will never face the driving conditions confronting Formula One drivers - road safety can only benefit by improving the physical fitness of drivers!

 

Physical Exercise and Health Tips

The main goals of your physical exercise should be to increase your heart rate and increase the capacity of your lungs. By exercising regularly, you'll see an improvement in the quality of your sleep and the cycles and phases of sleep will become smoother and more regular. Regular physical activity may also improve your overall health and your emotional well-being as well and help you to deal with the stress and worries of your life.

In order for your body to function in a healthy manner, you need to have a certain amount of physical activity during the day and rest at night. This means you should not be exercising 3-4 hours before going to bed.  Ideally, you should exercise in the late afternoon or early evening hours, as this will allow you to expend your physical energy long before your body readies itself for sleep.

Fully equipped gyms with fitness trainers are assisting people to increase levels of physical activity. Cardio training is one of most crucial elements of physical training - cardio training will strengthen the muscles that are involved in respiration thus greatly improving your ability to get oxygen into the needed muscles, heart and lungs. This combined with the fact that cardio training increases your ability to expel waste (CO2) and you’ve got a training method that will greatly improve your endurance.

Exercise could include the following:

• Cycling/Mountain Biking/Gym bike
• Running/Jogging/Walking/Sprinting/Treadmill
• Gym Stairmasters/Swimming

Running, biking, running/walking on a treadmill, dancing, and jumping rope are all good activities to help you increase the amount of oxygen that reaches your bloodstream. Swimming is a fantastic exercise for building up your cardiovascular endurance and unlike other exercises has fewer and more simple drawbacks and is also a rather inexpensive exercise to perform. While swimming is nothing new to cardio training, the use of the Stair Master or Stair Climbing machine is a rather new trend that’s catching on rather quickly.

There are also some non-aerobic exercises that can also help you overcome amnesia, including yoga and Tai Chi.

Even the driver without time or financial means to exercise in a gym on a regular basis can add moments of activity into his schedule. Taking the stairs instead of the elevator or cycling to work might enhance your physical fitness. Even something as simple as parking your vehicle in a spot further away from your destination might benefit your physical well-being. 

Stay physically fit! Walk for at least 20 minutes five times a week or the equivalent. Gardening, golf, tennis, and other sports can also help keep you in good physical shape.

Medical Advice and Driver Fitness

The aim of determining fitness to drive is to minimise the risk to the individual, and other road users, while maintaining appropriate independence and employment. Health professionals are very important in determining the fitness to drive – not only of elderly drivers, but also of people recovering from accidents and other trauma.

When drivers are using medication and the instructions fail to provide advice on the effect that the medication might have on safe driving, it might be best to check with the doctor or pharmacist to make sure. Doctors might also advise on physical therapy, medicine, stretching exercises,walking or fitness programs or refer you to other fitness professionals.

Medical professionals will consider many factors:

• individual’s ability to drive safely — for example, some individuals may not respond well to treatment, and therefore may not be able to drive at the end of the recommended minimum period of refraining from driving
• risk of serious motor crashes due to sudden driver failure — e.g. presence of any factors that may cause sudden loss of consciousness or sudden impairment of driving ability
• type of licence held and type of driving undertaken — professional drivers transporting passengers pose a significant risk
• medication — effects of medications, and likely compliance with medications, on ability to drive safely
• presence of multiple medical conditions — where an individual has multiple medical conditions, it is important to consider any possible combined effects on an individual’s ability to drive safely
• other factors that may exacerbate risks — for example, smoking, alcohol, family history etc

Drivers should never overestimate their fitness to drive. It is better to consult with your physician and to refrain from driving for a while than to face the consequences of a tragic accident.

Stretching exercises on the road

Structured exercise programs bring obvious benefits, but most people can move toward better fitness by changing their daily lifestyle to incorporate more activity. Muscles used in any activity, any time of day, contribute to fitness. Even people who are behind the wheel for most of the day might consider doing some basic stretching exercises when making a stop:

• Leg stretch: Stand on one foot and place the heel of the other foot on the bumper of your car. Bend over and touch your toe. Change legs and repeat. This movement helps to relax the calf and thigh muscles that become contracted while operating the foot controls. 
• Calf Stretch: Find a curb and place your toes on the curb and your heel on the surface below. Rock your weight forward until you feel a slight stretch in the tendon or your calf. 
• Twists: Stand with slightly bent knees. Hands at your sides. Relax. Twist your waist back and forth swinging your arms out fully letting them flail along. This seemingly simple movement has many, many benefits. First it helps to realign your back, especially the vertebrae in the lumbar region. These vertebras get compressed while driving. Second, it gives your internal organs a good massage, helping them do a more efficient job. This internal massage leads to improved circulation and better digestion. 
• Arches: Stand about three feet from the side of your car facing away from it. Reach up with your hands over your head. Arch your back and reach behind you to grab the rain gutter or roof rack. Lean on back trying to touch your head to the window. Hold for at least 30 seconds. This exercise is a great overall stretch. It eliminates most back pain due to driving and is an excellent tummy toner as well. 
• Fender push-ups: Stand about three feet away from the fender of your car facing it this time. Keep your legs and back straight and lean over and support your weight on the fender. Now, bend your elbows in a push up motion. This will give you a light shoulder tone up and enhance circulation.

To improve overall conditioning, health experts recommend at least 30 minutes of moderately intense physical activity on all or most days of the week. Examples of moderate activity include brisk walking, cycling, swimming, or doing home repairs or yard work. If you can’t get in 30 minutes all at once, aim for shorter periods of activity—at least 10 minutes—that add up to a half hour per day.