Gardening can be a terrific workout
With social restrictions still in place and warmer weather upon us, many people have discovered the many benefits of gardening.
Contributing to both physical and mental health, those who garden regularly say they not only get a great workout, but they experience a greater sense of relaxation, resulting in a better mood that lasts for hours.
A study at the University of California found that gardening reduces stress more effectively than many other standard methods, and is shown to be beneficial to those with depression and other health problems. Physically, it improves strength, muscular endurance and helps to control weight.
For those interested in turning gardening into a good workout:
■ Set aside a reasonable amount of time to devote to a gardening project, and then carry it out in a continual fashion rather than stopping and starting. This provides greater muscular endurance as well as greater calorie burn for minutes spent. At approximately 3 calories per pound of body weight for each hour spent, a 150-pound person can burn as many as 450 calories. Gardening can include planting, digging, pulling weeds, laying down mulch, etc., easily giving you a great workout, and allowing you to be creative. There is also a huge payoff in looking at what you have accomplished.
■ Safety is always number one! Gardening can be challenging, so if you are unaccustomed to exertion or have a medical condition, pace yourself. Take into account the temperature and humidity, size of the garden and how much you intend to do. Time seems to fly by with outdoor activities, so be sure to drink enough water and use sun protection appropriately. Most people don’t think of gardening as a strenuous activity, but given that it involves bending, squatting, lifting, carrying and digging, nearly all of the muscles including the back, legs, glutes, arms and abs are utilized.
■ Alternating between different tasks is also helpful. After 10 to 15 minutes of weeding, stop and do some raking or pruning, and so on. This helps to balance the strengthening effect on muscles and is similar to changing exercises during a weight-training workout or other exercise routine.
How much strength and conditioning can you expect from gardening? Bending, squatting and digging work the leg muscles and the glutes. Weeding and planting improves strength in the hands, back, shoulder and arm muscles. Tilling uses major muscle groups of both upper and lower body as well as smaller stabilizing muscles. Raking uses many of the same muscles used with a rowing machine, including the back, arms, chest and shoulders.
Staying hunched over or doing any activity with a rounded back for long periods of time can really wreak havoc, creating stiffness and soreness that can last for days. Protect your back as much as possible when gardening. Maintain proper posture and when lifting, get as close to the object as possible, squat down and lift with the legs instead of the back.
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services LLC. Send email to marjie@ ohtrainer.com.