Prepare yourself for Gardening

      Begin exercising now if you haven’t been active all winter.

      You may be tempted to spend the whole weekend in the garden when it’s mild and sunny.  But if you haven’t prepared yourself physically, you  could end up with aching muscles, a sore back and painful joints.

      Gardening may not be an intense sport but it’s lots of hard work.  One can burn up to 300 calories per hour.  With all the lifting and squatting involved, it can also be an effective method for muscle conditioning.

Most people garden for fun and for stress relief, but gardening can also have lots of health benefits.  If done regularly, it can provide enough activity to reduce the risk for heart disease, cancer, diabetes and high blood pressure.

Be Proactive

• Try to exercise all year long!
• Begin with aerobic activities such as walking, stairclimbing or fitness classes 3 times a week and strength training twice a week
• Exercises like lunges, squats, rows, lat-pulldowns, push-ups, tricep and bicep curls, crunches and spinal stabilization exercises.  Two sets of 8 repetitions of each exercise will help aviod extreme stiffness.

Go Slowly

• Don’t do too much, too soon!
• Plan your gardening 20-30 minutes at a time in the beginning about 3 times a week, then slowly increase the duration.  In time, you will be able to safely spend the day in the garden

Warm Up First

• Go for a 6-12 minute walk and stretch out muscles you will be using that day.  Arms, legs, back, and even fingers.

Move Around

• Don’t stay in one position too long!
• Avoid kneeling or bending forward for extend period of time.  Get up and walk around.  Take a few more breaks

Tuck in that Gut

• Always keep your core, abdominal muscles, contracted while gardening.  This will help you support your back and decrease the risk of injury.  This may require some practice but strengthening your core is essential for any health spine.

Use your Legs

• Bend your knees and use your leg muscles when lifting, bending, pushing or pulling.  Always use good lifting technique and avoid twisting when diggin, lifting or carrying.

Water Yourself

• Keep yourself hydrated especially in the sun. Just like exercising in the gym, have a sip of water every 15 minutes.  If you are thirsty, drink more.  Depleted water levels will tighten your muscles as well. 

Cool Down

• After a long day of gardening, you’ll have used many muscles throughout your body.  It is now important to stretch out those muscles groups to decrease the chances of muscle cramps.

Enjoy your garden and remember to stop and smell your roses!!