No Gym, No Problem: Hit the Garden
If you're looking for an alternative to your usual workout or a way to become more active, you don't need to look any further than your own backyard. Gardening is a great way to combine physical activity with being outdoors. If you plant vegetables, fruits or herbs, you will also get the added benefit of adding healthy, fresh produce to your diet.
You can use a wide range of motions in gardening, and work out a number of muscle groups. As with any form of exercise, it's important to warm up and stretch your muscles before beginning a gardening routine. If you haven't been exercising regularly, you'll want to perform stretches regularly over a period of time to adjust your body to the work it will be doing in the garden.
An easy stretch like lying flat on the floor and pulling your knees into your chest and holding them with your arms will help loosen your back. You can hold the position for one minute, then relax and repeat. Do some easy stretches, raising your arms overhead and then touching your toes. Before heading out to your gardening session, warm up your muscles with a five to ten minute walk.
Jeffrey Restuccio, the author of 'Get Fit Through Gardening' recommends planning out your gardening so that you alternate movements while you are in the garden. Rake for about 15 minutes, and then switch to digging, then pruning, and so on. Work through your variety of movements at a steady pace. You can also alternate more strenuous activities with less difficult ones.
He also suggests alternating your stance from right-handed to left-handed to work your muscles in balance. You may have to practice a little to build strength and coordination on the side you don't usually use.
Even sitting and weeding can provide some exercise as you work your arms and waist. Or try some gentle lunges and a hand-weeding tool.
According to CBS News, a 180 lb. person will burn 202 calories in 30 minutes of general gardening, 162 calories planting seedlings, and 182 calories weeding.
Restuccio says you should stretch again after your gardening workout, as well as cooling down. You could admire your work or pick some of the vegetables or fruit you've grown.
Remember these basic safety tips when you are doing your gardening workout:
- Pace yourself. Don't do too much strenuous activity in one session.
- Bend from the knees when lifting, raking or digging
- Don't overload your shovel when you are digging
- Keep your back straight when performing motions on your knees ' don't hunch over those weeds and seedlings
So don't worry if you can't get in a gym workout. Get out into the garden, strengthen those muscles, and improve your health while growing healthy foods for you and your family. You'll be on your way to a healthier lifestyle in no time.
About the Author:
Gardening can help boost your mood and your health. Gardening is also a great way to lose weight, so get out there and enjoy the outdoors.