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Can You Dig It? The Gardening Workout
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 “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 “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 To keep your back strong and protected:
Stretch Yourself 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 “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. © StayWell Custom Communications. Information is the opinion of the sourced authors and organizations. Personal decisions regarding health, diet, exercise or other matters should be made only after consultation with the reader's own medical and professional advisers. This material MAY NOT be reproduced for redistribution without written permission from Vitality®. | |||||||
SPECIAL REPORTS | HEALTH LINKS | CONTACT US © 2009 StayWell Custom Communications. The information in this newsletter is intended to be used as a general guideline and should not replace the advice of your doctor. Always consult your doctor for personal decisions. Models used for illustrative purposes only. Material may not be reproduced without written permission from StayWell Custom Communications. |
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