Spring Brings Opportunities for Fitness in Every Yard
Mowing and raking can offer cardiovascular benefits, while digging, weed pulling and trimming can help you stretch as well as strengthen your muscles and endurance!
As an example, in just 30 minutes, a 175-pound person can burn approximately:
- 131 calories raking
- 170 calories pushing a lawn mower
- 130 calories weeding
- 150 calories digging and composting
- 130 calories hand trimming bushes and plants
Like all physical activity, you should start slowly and gradually. Begin with easier activities at shorter time periods, and progress to longer time periods and more difficult activities as you get stronger.
In addition to the physical benefits, yard and garden work benefits your mind! The quiet focus of communing with nature is a great stress reliever; the simple act of planting and nurturing a garden is therapeutic. When out enjoying gardening and nature take a five-minute break and use the opportunity to take some deep meditative breaths, breathing slowly in through your nose and out through your mouth. Enjoying the sounds of nature, the fresh air and the breeze.
- Remember to warm up, walk around and get your circulation going.
- Do some range of motion movements and reaching/stretching before, during and after gardening.
- Change your body’s position regularly and change your activity every 10 -15 minutes.
- Wear the correct clothing: supportive footwear, gloves, knee pads, hat, sunglasses, etc.
- Drink plenty of water, wear sunscreen and avoid the mid-day sun.
- Practice good form and posture when bending and lifting, bending your knees instead of placing all the strain on your back.
- Take a break if you feel tired and/or break up your project into several days. Marathon planting or digging expeditions are surefire ways to muscle and joint pain and even possible injury.