Work in your Garden to Stay Fit?
Did you know that gardening is a great all over body workout? Many individuals find pleasure in doing yard work, landscaping and gardening. There is just something about being outside in the fresh air, sunshine and among things green and colorful that makes a person feel peaceful. Did you know though that the actual work you do to beautify your yard or grow flowers and vegetables can keep your body fit?
Your body does a lot of stretching and bending and quite possibly some reaching while you do all of these outdoor tasks. You can injure your body working out in the garden just as easily as you can work out in the gym. You can experience lower back pain from bending over pulling weeds. You can feel shoulder pain and back pain from raking leaves. Did you know that you could actually do some exercises as a warm-up or to strengthen your muscles used in gardening in order to prevent injury from doing this activity? Do some toe touches, body weight squats, lumbar extensions and body twists from side to side one exercise after the other in repetitions of 2 to 3 times for a 15 to 20 minute period. Do these exercises 2 to 3 times a week and soon those muscles that you use while gardening will be in good shape for the growing season.
The art of gardening is very relaxing for your mind and you can burn some serious calories by hauling, mulching, and moving plants and shrubs, and also by raking and digging. You can work up quite a sweat from an hour’s worth of gardening. The activity that you do in your garden helps to increase your flexibility. Anyone who has ever pushed a lawn mower that is not self-propelled knows just how much of a workout that can be! Gardening is very good therapy for those who are stressed out by everyday life. Gardening is also known for lowering blood pressure. Gardening is also healthy for you because when you are outside you can soak up some much-needed vitamin D from all that sunshine.
Gardening is also very therapeutic for those who are recovering from brain injuries, orthopedic surgery, or strokes. Gardening gives you a sense of purpose as well as a way to exercise that is not quite as intensive as a workout in the gym can be.
Just like game exercises, gardening offers a social benefit if you share your gardening tips with neighbors or join a community gardening club.
Gardening is great exercise for your body, mind and your soul.
As a gardener you should be mindful of your time in the garden and protect yourself against sunburn by wearing protective clothing and by wearing sunscreen. Make sure you stay hydrated by carrying a water bottle along with you in your gardening tote. Be mindful of the weather and head inside if you should hear or see lightening in the distance as it may be headed your way.
Protect yourself against hazards such as bug bites, scratches from thorns, and exposure to poison ivy. Wear skid-free shoes to guard against slipping on mud or water. Wear goggles if you use lawn chemicals or work with rocks or other flying debris while working with gardening equipment. It is always wise to warm up before gardening by doing gardening exercises as mentioned earlier, or by walking around your yard a few times, or doing stretches. Your back, legs and shoulders will especially appreciate this warm-up. Learn how to lift correctly to protect your back. When planting or weeding squat down on one knee on the ground instead of bending at the waist. Switch knees every couple of minutes. It is a good idea to use kneepads or foam kneeling pads while doing weeding. Some gardeners use a gardening bench, which allows you to sit and weed instead of stooping over in order to reach the ground. When lifting bags or plants, keep your back straight and bend at your knees, while using your legs and not your back to lift the weight of the bag or plant. Do not twist your body while lifting. If something is heavy ask for help from a neighbor or use a dolly to lift it for you. To protect your back while rototilling or mowing the grass, keep your back straight instead of hunching over. The same is true about raking or hoeing, keep your back straight and not bent forward or backward. Remember to take breaks if you are doing an activity that requires repetitive movements like raking.
Enjoy your gardening exercise, but stay safe in order to be healthy and fit.
