Get fit in the garden

This workout delivers instant results-stronger muscles and a beautiful yard.

Imagine how popular exercise would be if at the end of the day you received a free gift of fruit and flowers. What if instead of paying for a gym membership, you acquired a yard full of colorful plants and lush grass? Who wouldn't jump at such an offer?

This scenario is not only completely realistic; it's also growing in popularity. Gardening can easily contribute to the physical exercise required for a healthy lifestyle. Following some basic guidelines will help you maximize these results and get the most enjoyment from your garden.

Muscular Benefits

Most gardeners have a mild fascination with tools, but few of us ever think of gardening as a tool itself. With the right attitude, however, puttering in the garden can become an ideal avenue to a healthy, happy life. The key is to simply infuse everyday gardening activities with a little more effort. Instead of using a gas-powered lawnmower, try a push mower. Unplug the electric shears, and use a sharp pair of clippers on shrubs. You'll be amazed at the physical benefits from these low-impact exercises.

30 Minutes a Day

There is a wealth of evidence supporting the advantages of routine moderate exercises. Studies show that 30 minutes of gardening a day can lower blood pressure and cholesterol levels-not bad for an activity you already love to do! Maintaining a healthy weight reduces your risk of suffering from type-2 diabetes, heart disease, and strokes.

Regular gardening activities can impact your effort to stay slim as well. Past studies have shown that 90 minutes of gardening may burn more fat than vigorous exercise for a much shorter time. For example, weeding and planting seedlings requires about the same amount of energy as walking at 4 miles an hour; and digging in the garden or turning compost increases the intensity to the equivalent of playing doubles in tennis.

An ounce of Prevention

Exercise in the garden can definitely lead to a healthier life, but taking preventative measures helps ensure that you make it out of bed the next day. If you've spent the winter hibernating next to the fire with a cup of tea and the latest John Grisham novel, your body is probably not ready to jump into the garden for extensive work. Before starting, follow these precautionary steps.

Stretch

Because gardening is really more like a dance than a race, it's critical to have a limber body. Take just a few minutes before you start your yard activities to stretch and warm up; it can dramatically decrease the likelihood of injuries and aches.

In addition, an often-overlooked health measure is sipping water. Drink plenty of liquids before, during, and after gardening. By the time you are thirsty, your body is already partially dehydrated.

Alternate Tasks

A good way to prevent injuries in the garden is to alternate strenuous activities with non-strenuous ones. Instead of weeding an entire bed at one time, causing serious strain to your back and knees, break up the task by raking up grass clippings or watering. Stand up often; put your hands on your hips, and lean backward to reduce the pressure on your back. When doing tasks such as picking up things on the ground, bend at your knees; and always ask for help lifting heavy objects. There's nothing worse than missing the beautiful days of spring because of an overzealous moment.

Choose the Proper Tools

Use a long-handled spade or shovel to prevent back pain. Sharp tools can reduce the strain on your hands and arms, and good garden shoes protect your feet and help care for your back and legs. All of these suggestions will keep you in the garden for years to come and ensure you enjoy all that time.

Copyright Southern Progress Corporation Jun 2003
Provided by ProQuest Information and Learning Company. All rights Reserved