Gardening combines three important types of physical activities— strength, endurance, and flexibility—with the added benefit of beautiful surroundings, fresh air, and something to show for your efforts when the day is done.

Gardening is a relaxing way to get a good workout. At the same time, hauling and spreading soil, lifting heavy pots, and weeding overgrown flower beds is hard work.

“Quite simply, gardening is a most enjoyable way to get a solid workout that increases stamina, builds muscle tone, and burns calories in a relaxing and harmonious setting,” says Bunny Guinness, coauthor of Garden Your Way to Health and Fitness. “Even so, care must be taken; otherwise, the repetitive actions and heavy lifting gardening requires can result in aches, pains, and sore muscles.”

The following recommendations can help you optimize the fitness benefits and reduce the injury risk of time spent in the yard.

First Things First
Instead of using gardening to get in shape, you’re better off preparing your body before you begin by strengthening your core muscles and getting your blood moving.

“Digging, hauling, and bending are hard work,” says Guinness. “Doing some exercises that build core strength can reduce your risk for injury.”

Begin by taking a few minutes to balance your body by stabilizing your back in a neutral position and engaging your core abdominal muscles.

“I find Pilates moves to be exceptionally good for developing core strength,” says Guinness. “But tai chi, yoga, and fitness-ball workouts can work, as well.”

Follow these exercises with a gentle aerobic warm-up, such as a brisk 10-minute walk or five-minute jog, to get your blood flowing and the rest of your body ready to go.

Pace Yourself
Before you jump into a project, take a moment to plan your tasks.

“It’s important to start slowly and pace yourself, beginning with easier tasks and working your way up to pushing a mower or moving heavy pots,” says Guinness.

You also should regularly vary the tasks you do from time to time to keep one muscle group from getting overstressed.

For example, if you’ve got an hour of overhead pruning to do, instead of doing it all at once, break up the job with some raking or planting to give your upper back, shoulders, and neck a rest.

“It’s also a good idea to take a break between tasks,” says Guinness. “And don’t forget to stay hydrated with plenty of water.”

Protect Your Back
It’s no surprise that back pain is common among gardeners, given the twisting, bending, and lifting such work entails.

To keep your back strong and protected:

• Plant your feet shoulder-width apart in front of an object you plan to lift.
• Keep your back straight, and use your leg muscles, not your back.
• Carry heavy objects close to your body.
• Respect your limits. Don’t lift anything that weighs more than you can comfortably handle.

Stretch Yourself
Much of the day-after soreness you feel after working in the yard can be remedied by stretching.

To stretch correctly, do so slowly and without sudden, jerky movements. In addition, never force yourself to stretch too far or for too long.

Know When to Stop
When you’re trying to complete a gardening project, it’s easy to do too much.

“Understanding how your body responds to gardening’s various movements should influence the choices you make regarding tools, techniques, posture, and the amount of time you spend doing physically demanding tasks,” says Guinness. “As in so many things, balance and moderation are key.”

Barbara Floria spoke with Bunny Guinness, coauthor of Garden Your Way to Health and Fitness, Timber Press, 2008, $19.95.

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