Garden Exercises

Gardening has many benefits, besides making your property look beautiful. It can be a great source of exercise, and a relaxing mood enhancer. Just 30-45 minutes of gardening ­— digging, weeding, and pushing a lawn mower — can require the same energy as other physical exercise. So before you "dig in," you should think of gardening as exercise and warm up first and stretch afterward. This will help guard against injuries and muscle soreness. Here are some great exercises:

Trunk Rotation

This helps with all the twisting and turning you will be doing. Stand feet shoulder width apart, hold a broom or rake at waist level, behind you, slowly turn to the right and hold for 2-5 seconds. Then turn to the left and hold for 2-5 seconds. Twist as far as it feels comfortable.

One Arm Row

This helps the upper back muscles which can be overstretched when doing a lot of stooping or hunching over. Have one leg in front of the other, such as in a lunge position, have the same side hand resting on the leg. Hold a weight in your hand and extend your arm in front of you at a 45 degree angle. Pull your arm back keeping your elbow close to your body. (Ask your trainer what weight would be appropriate for you.)

Wall Push Up

This helps build strong chest muscles to push a mower. Stand 2 feet away from the wall. Place the palms of your hands on the wall, with your arms slightly below shoulder level. Lower your chest toward the wall, keeping your body in a straight line. Push away from the wall to the starting position.

Squats and Calf Raises

These help keep the leg muscles strong. For a Squat, stand feet shoulder width apart. Bend your knees and go down as if you were going to sit down. Squat down as far as you can go, but stopping when you knees are at a 90 degree bend. Return to standing and repeat.

Front Shoulder Raises

This helps your shoulders prepare for all the lifting. Stand feet shoulder width apart. Begin with your arms at your side and raise them straight out in front of you to shoulder height, then lower and repeat. You can hold a flowerpot for a little extra weight.

Ask your trainer for more info on these and other exercises to help prepare for your gardening needs.

OTHER HEALTHY TIPS:

  • Remember to warm up and stretch before you begin

  • When outside, wear sunglasses and sunscreen

  • Drink lots of water and stay hydrated

  • Rotate tasks and switch positions, this gives the muscle groups a break

  • Use proper lifting-bend from the knees, not the waist

  • Don't lift something that you cannot carry

  • To help your knees, use knee-pads or a foam pad

  • Wear safety glasses and earplugs when mowing

  • Use sturdy gloves; this will help to keep blisters, cuts and scrapes to a minimum

  • Keep a first aid kit nearby and keep it well stocked

  • Make sure you get a tetanus booster shot every 10 years

  • Wash your hands often with warm soapy water. Dirt does have bacteria and fungi growing in it

  • Watch out for bees, usually if you leave them alone, they will leave you alone

  • Pace yourself-take breaks before you need them

  • Keep the mower handles at hip level and push with a straight back

  • Ask others for help when you need it

  • Be careful on wet grass or loose gravel

  • Use good posture and maintain good muscle strength and remember to use good body mechanics

  • Most of all have fun!