Far from just pulling a stray weed here and there, many of us have
discovered that gardening activities are great alternatives to lifting
weights and running on treadmills. And you can’t beat the view.
At
a time when fitness experts are encouraging all of us to take up
moderate exercise, back yard gardening is being recognized as a healthy
lifestyle habit that can provide real health benefits. Studies have
shown that even 30 minutes of moderate exercise a day can decrease the
risk of heart disease and diabetes. And yes, gardening counts. By doing
just 30 minutes of active gardening per day, you can burn 150 calories
or more.
You can burn as much body fat pushing a lawnmower as
you can taking a step class. Plus, gardeners have the added
satisfaction of seeing their accomplishments – both muscular and
horticultural – grow before their eyes.
Gardening provides a
great way to enjoy the outdoors while getting fit, according to Jeffrey
P. Restuccio, author of “Fitness the Dynamic Gardening Way” (Balance of
Nature Publishing). “Gardening addresses the major reason most diet and
exercise programs fail -- long-term incentive and motivation,” he says.
It’s
important to pay attention to how you perform seemingly simple
gardening tasks as lifting, says Restuccio, a test gardener for Organic
Gardening magazine. He created his fitness-gardening program while
working out in his own garden at home. Here are some tips to help keep
you happy and safe in the garden:
• Talk with your doctor before starting any exercise program, especially if you haven’t been exercising regularly.
•
Protect yourself. Wear closed-toe shoes, sunscreen, a hat and
sunglasses. Use bug-repellant when necessary. Keep water or another
healthy beverage within easy reach.
• Take time to stretch before hitting the garden.
• Use your legs when picking things up. Don't bend at the waist.
• Choose manual over electric tools.
• Alternate your grip when raking, digging or hoeing. This helps to work muscle groups evenly on both sides of the body.
•
Step up the pace. After warming up with light activities, try to keep
moving at a brisk pace. Aim for a slightly elevated heart rate and a
steady breathing rate.
• Pace yourself. Aim for 2- or
3-hour periods of gardening (including rest and water breaks) rather
than 6-to-10-hour marathons.
• Avoid injury. Use knee pads
when kneeling. Don’t stay in a bent-over position too long. Stand up,
stretch a bit and walk around.
• Cool down. End your gardening time with a final stretching session.
Kathy Sena writes about women’s health and fitness.
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