Did you know that getting out in the yard for just 30-45 minutes can burn up to 300 calories? Routine garden upkeep activities, such as raking, weeding and trimming, engage multiple muscle groups at once, improving your overall fitness level. Below are some strategies from Henry Ford LiveWell to help you transform gardening/yard work activities into a bona fide workout:
Create a routine. Treat gardening like any workout: Stretch for 10 minutes first then alternate light activities with heavier ones (i.e. rake for a little while, then dig a few holes, then prune) and cool down for 10 to 15 minutes (i.e. snip flowers, pick vegetables, etc.).
Dig deep. Digging is one of the highest-intensity gardening activities as it engages multiple muscle groups.
Watch your form. Bending and twisting can cause injury if you’re not careful. If you’re lifting heavy items, bend at the knees. Use long-handed tools to rake and hoe to avoid back pain.
Go old school. Use manual clippers, shears and mowers instead of tools that plug into an outlet. For example, using a traditional push mower, requires you to use your legs, upper body strength and core.
Build in strength training.You can incorporate strength-training exercises into your gardening tasks to increase the intensity. For example, do mini-squats and engage your core while you’re pulling weeds and take a break from digging to do some lunges.
To learn about other benefits of gardening, how to garden if you have limited space and for tips on pet-friendly yards, read our latest Wellness E-Digest.
