If you are looking for a physical activity alternative to replace dull hours at the gym, gardening may be the ideal solution. According to the US Physical Activity Guidelines for Americans, it is one of the top physical activities with the lowest injury rates. It works a variety of muscle groups making it a popular fitness trend.
What Makes Gardening Recommended Exercise?
Gardening works a variety of muscle groups including the arms, legs, shoulders, back, and core. It boosts mobility and increases endurance. It provides similar benefits to walking or Pilates.
Activities like digging, planting, mowing, raking, and weeding can burn as much as 330 calories per hour. Additionally, the activity can improve your mood. It provides social benefits that can combat isolation and depression.
Warm Up Before Gardening
Gardening is a strenuous activity. It’s best to start with a warm-up. A warmup will limber up the muscles reducing the risk of injury.
Experts recommend doing a few stretches before getting started. A short walk can also be beneficial.
If you are new to gardening, start slow. Begin with short sessions. You will gradually build up endurance to work longer and get more accomplished.
You should also cool down for 10-15 minutes after you’re done by snipping flowers or vegetables.
Supercharge Your Gardening Workout
Once you build up endurance, you can begin supercharging your workout. Here are some examples of how you can turn up the intensity.
- Bring your equipment to the yard one piece at a time to increase your physical activity.
- Try gradually increasing your pace when you mow or switch to a push mower. Fill two large watering cans and carry them around your yard to get some strength training in.
- Use the right and left hand equally switching every 5-10 minutes. This strategy will ensure both sides get a good workout.
- Digging is an ideal high-intensity exercise. Dig deep to engage several muscle groups at once.
- Switch it up by alternating between activities like raking, mowing, and weeding.
- Go old school by using manual shears and mowers instead of power tools.
- Build in strength training by doing mini squats when pulling weeds. You can also take a break to do lunges or work on your triceps.
Other Tips
Gardening should be seen as an exercise like any other. Here are some tips to keep in mind so you can avoid injury:
- Breathe: Breathing brings oxygen to the muscles to support the exertion of the exercise. Not breathing can cause hernias.
- Lift with Your Legs: Use your legs when lifting heavy objects to minimize back injury. It’s also wise to twist at the knees and not the waist.
- Hydrate: Drink plenty of water so as not to get dehydrated.
It’s alarming how charming it is when you’re a-gardening. In addition to getting some great crops, you will also be reaching your fitness goals. Will you be adding gardening to your fitness routine?
