Staying Healthy on a Long Commute in Brampton

For many working adults in Brampton, the commute is a second job. Some people drive the 410 south towards Mississauga every morning, merge onto the 407 for jobs in Vaughan or Markham, or head down the 401 towards Toronto. Others take Brampton Transit or Züm to a GO station and ride the train downtown. Either way, an hour or more each direction is not unusual, and on bad weather days it can be much longer.

That time adds up to a large share of the week spent sitting, often under stress, with limited options for food, movement or rest. It can affect your back, your eating habits, your sleep and your mood. For people who drive, alertness and medication side effects become safety issues as well as health issues.

You may not be able to shorten your commute, but you can make it easier on your body. Pharmacists at Pharmasave BramCity, 14 Lisa Street, near Bramalea, talk with commuters about back pain, motion sickness, drowsiness from medications and more. This article gathers practical ideas.

What hours of sitting do to your body

Sitting in a car seat for long periods keeps the hips bent and the lower back under steady load. Many car seats encourage a slumped posture, and reaching forward to the steering wheel can round the shoulders. Pressing the pedals in stop-and-go traffic keeps one leg working while the other stays still.

When a long commute is added to a desk job, some people end up sitting for ten or more hours a day. Prolonged sitting is associated with stiffness, back pain and reduced fitness, and staying in one position for a very long time can affect circulation in the legs. Breaking up sitting where you can, and being more active outside commuting hours, helps counter these effects.

Adjusting your driver’s seat for comfort

A few minutes adjusting your seat can make a noticeable difference over a week of driving:

• Sit back fully in the seat so your lower back is supported
• Adjust the seat height so your hips are roughly level with or slightly above your knees
• Move the seat so you can press the pedals fully with a slight bend still in your knee
• Set the backrest at a slight recline, not bolt upright and not far back
• Position the steering wheel so your arms are relaxed with elbows slightly bent
• Adjust the headrest so the middle of it is roughly level with the back of your head
• Re-check mirrors after any change so you do not crane your neck

If your car has adjustable lumbar support, use it. If not, a small cushion or rolled towel in the curve of your lower back can help. Take your wallet out of your back pocket, since sitting on it can tilt your pelvis.

Staying alert behind the wheel

Drowsy driving is dangerous and more common than many people realise, especially among shift workers and parents of young children. Warning signs include frequent yawning, heavy eyelids, drifting out of your lane, missing exits and not remembering the last few kilometres.

Opening a window or turning up the radio does not fix drowsiness. If you feel sleepy, pull over safely and rest. On a regular basis, the best prevention is enough sleep. If you are frequently sleepy while driving despite reasonable sleep, speak with your doctor, as conditions such as sleep apnea can cause daytime sleepiness.

Caffeine can provide a temporary boost, but it is not a substitute for rest and can disrupt sleep later in the day.

Medications that can affect driving

Some prescription and over-the-counter medications can cause drowsiness, dizziness, blurred vision or slower reaction times. These include certain allergy medications, sleep aids, cough and cold products, some pain medications, muscle relaxants, and medications for mood, anxiety or seizures. Cannabis and alcohol also impair driving, and combining them with medications can make effects stronger.

Look for warnings on labels about driving or operating machinery, and take them seriously. If you are starting a new medication, ask the pharmacist whether it might affect your driving and whether you should avoid driving until you know how it affects you. A medication review is a good opportunity to look at your full list with driving in mind. Remember that impaired driving laws apply to impairment from any drug, including prescription and over-the-counter medications, not just alcohol and cannabis.

Glare, dark mornings and your eyes

Winter commutes in Brampton often start and end in darkness, while low sun on clear days can be blinding on east-west roads. Both put strain on the eyes. Headlight glare from oncoming traffic can be especially uncomfortable for people with dry eyes, cataracts or an outdated glasses prescription.

Keep your windshield clean inside and out, since a film on the inside of the glass scatters light at night. Replace worn wiper blades and keep washer fluid topped up through slushy months. Sunglasses help with daytime glare, but should not be worn at night. If you notice that night driving has become harder, that halos around lights are more noticeable or that you are squinting to read signs, book an eye exam with an optometrist.

Air from the car heater blowing towards your face can dry your eyes on a long drive. Angle vents away from your face, and ask the pharmacist about dry eye if irritation is becoming a regular problem.

Eating well when you are always on the road

Long commutes often mean breakfast in the car and dinner late at night. Drive-through meals and vending machine snacks are convenient but can leave you hungry again quickly or sluggish behind the wheel.

Preparing simple, portable options can help: overnight oats, a wrap, cut vegetables and hummus, fruit, nuts, yogurt or leftovers in a container. Keep a refillable water bottle in the car. Canada’s Food Guide at food-guide.canada.ca offers simple ideas for balanced meals that can be adapted to busy schedules.

If you take medications that need to be taken with food, plan meals so you are not taking them on an empty stomach while rushing out the door.

Transit commuters face their own challenges

Riding a bus or GO train lets you rest your eyes or read, but it brings other issues. Standing for long periods on crowded buses can strain the back and legs. Some people experience motion sickness, especially when reading or looking at a phone while moving.

If motion sickness is a problem, sitting facing forward, looking out at the horizon and avoiding reading may help. Some over-the-counter motion sickness products are available, but many cause drowsiness and are not suitable for everyone. Ask the pharmacist before trying one, especially if you take other medications.

Walking to and from stops can be valuable activity. On winter days, wear footwear with good grip and allow extra time for icy sidewalks.

Managing commute stress and frustration

Traffic jams, delays, construction and aggressive drivers are stressful. Over time, that daily stress can affect sleep, blood pressure and mood. Some people arrive at work already tense and get home too drained to enjoy the evening.

Try to build in a buffer so you are not always racing the clock. Use the time for something you enjoy: a podcast, an audiobook, music, or calling a friend hands-free. Slow breathing at red lights can take the edge off. On transit, a short meditation app or simply closing your eyes may help you arrive calmer.

If commute stress is wearing you down, talk to your employer about flexibility, such as adjusted start times or remote days if your job allows.

Moving before and after the drive

Because the commute takes so much time, movement needs to be fitted in deliberately. Some ideas:

• Park a little further from the entrance at work
• Take a short walk at lunch
• Stretch your hips, legs and back before getting in the car to head home
• On weekends, enjoy longer walks or bike rides along Brampton’s trail network

If you have leg swelling or heaviness after long periods of sitting, mention it to your doctor or pharmacist. Compression stockings may help some people, but they need to be properly fitted and are not suitable for everyone.

A commuter’s car kit

Keeping a small kit in your vehicle can make long commutes more comfortable and safer:

• Water bottle and a couple of non-perishable snacks
• Sunglasses for low winter sun and glare
• A small cushion for lower back support
• Basic first aid supplies
• Phone charger
• Winter extras such as a blanket, gloves and an ice scraper

Do not store medications in the car for long periods; heat and cold can damage them.

Questions about commuting and your health? Visit Pharmasave BramCity

If your commute is leaving you stiff, tired or stressed, or you are not sure whether a medication is safe to take before driving, our pharmacists are happy to help.

Stop by Pharmasave BramCity at 14 Lisa Street, Brampton, ON L6T 4W2, or call (905) 460-0330. You can find our details on the contact page or request an appointment for a longer conversation.

We know Brampton commutes can be long. Let us help make them a little easier on your body.

This article provides general health and safety information. Always follow medication labels and ask a pharmacist or doctor whether it is safe for you to drive.