Gardening's an Enjoyable Way to Stay Fit
Tips to Exercising and Keeping Fit by Working in Your Garden
Jun 8, 2009
With summer approaching in the Northern Hemisphere, the days are longer, evenings stay light for hours, and the garden or backyard is the place to be.
As well as barbecuing and entertaining friends and family, think about how your outdoor space can double as a natural gym.
Gardening or yard work are natural physical activities that stretch and strengthen your muscles and relax your mind, according to Kara Smith, special programs coordinator for the Loyola University Health System’s Center for Fitness.
“Working in your garden is a great way to exercise. Whether pulling weeds or spreading mulch you are using major muscles all over your body and you’re sure to break a sweat,” Ms Smith said
There’s also the pleasure of seeing vegetables growing, trees and shrubs blooming, and many birds and insects.
Cooler Weather Yard Work is Healthy too
In the Southern Hemisphere, the days are getting shorter, with the evenings drawing in.
But there is still plenty that can be done in the garden to work the muscles and build up a sweat.
Sweeping and raking up leaves, pruning shrubs and trees, mulching plants, turning over the compost, and of course, pulling out the last of weeds – all use major muscles and burn kilojoules/calories.
Tips to Keep Fit in the Yard as You Work
Ms Smith warned that it’s easy to overdo the exercise in the garden, especially if you haven’t done any for a while.
As with any exercise program, check with your physician first, and don’t overtax your body.
She offered these gardening exercise tips:
- Don’t make it a marathon: keep a regular gardening routine. Instead of trying to do everything over the weekend, schedule at least 30-60 minutes of yard work two to three times per week.
- Warm up your body by taking a brisk walk around the yard before any vigorous work.
- When raking, change the movement and alternate the sides of your body to ensure you are working them both equally.
- When digging, switch hands often so you are using both arms. This helps prevent muscle imbalances, repetitive motion injuries and blisters.
- Bend at your knees and keep your back straight when lifting heavy items.
Don’t Forget to Stretch after Gardening
“As with any good exercise program, be sure to cool down with these stretches to help alleviate post yard work aches and pains,” she said.
- Hamstring stretch: Stand with feet shoulder width apart and slide one foot in front of the other. Gently sit your hips back and support your upper body on the leg you did not move. Hold for 15-30 seconds and switch legs.
- Lower back stretch: Stand with feet shoulder width apart. Bend knees slightly and bend at the hips. Support your upper body with your hands on your thighs. Gently round your back so it arches like a cat.
- Chest opening: Stand tall and relax your shoulders down your back. Reach hands back with thumbs pointing up. If this is uncomfortable, grasp hands behind back and lift your chest.
- Upper-back stretch: Stand with your feet shoulder width apart. Bring palms together and reach arms away from body. Feel the stretch between your shoulder blades.
Remember Basic Precautions when Outdoors
Lastly, don’t forget your hat, sun protection and gloves – even in autumn.
- Wear sunscreen, long-sleeved shirts, pants and a wide-brimmed hat to limit sun exposure.
- Drink plenty of water to replace the sweat.
- Use gloves to help prevent blisters and splinters to your hands.
- Use a kneeling cushion to support your knees.
See also: The Benefits of Enjoying Nature
Sidewalks Lead to Healthier Living
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