Gardening Is Good Exercise!
March 2002
By Mary Bernard, Master Gardener
Gardening has long been recognized as good exercise. It’s also a great way of keeping fit and
getting your yard in shape at the same time.
As a healthy lifestyle activity, gardening can offer significant health
benefits to people of all ages. Research
indicates that 30 minutes of moderate daily exercise such as gardening lowers
blood pressure and cholesterol levels, helps prevent diabetes and heart
disease, and prevents or slows osteoporosis.
Gardening provides a healthy dose of exercise through working the major muscle
groups, which has the added benefit of burning calories. For example, 30 minutes of raking leaves
typically burns 162 calories, weeding or mowing with a power mower burns 182
calories, turning a compost pile burns 250 calories, and double-digging your
garden soil burns 344 calories.
Additional health benefits include increased flexibility, stronger
joints, and stress reduction.
As with any physical exercise program, beginning gardeners should start slowly
and build up endurance. Strenuous
exercise may pose some risks, especially for relatively inactive people. If you have not been exercising at all, it is
important to see a doctor before starting.
Using the following techniques will prepare you for exercising in the garden
and will help reduce back strain and muscle soreness so often associated with
gardening.
· Warm up your muscles for five to ten minutes before you garden.
· Stretch for five to ten minutes.
Stretching will help relieve back
strain and muscle soreness and avoid injury.
· Garden using a variety of motions at a steady pace. Plan out your gardening exercise session to
include a variety of movements such as raking, mowing, weeding, pruning and
digging and alternate between them often.
In addition, take precautions against the harsh environment - use sun block,
wear a large-brimmed hat or sunglasses, and wear gloves to avoid calluses. As you work, take frequent breaks and drink
plenty of fluids.