FLYING LESSONS: 101

Good Reasons for Gardening

This spring, head outside to the garden for a workout that won't seem like one!

Gardening and yard work provide multiple types of physical activity. Heavy yard work, like raking, digging, cultivating and moving soil contribute to both endurance and strengthening activities, while all those stretches and motions in the garden can help increase and maintain flexibility.

Gardening is an excellent way to burn calories in the fresh air, too. While you are accomplishing your gardening chores, you can expend a significant number of calories. For a 150 lb. person, 30 minutes of the following chores burns calories similarly to other types of exercises:

General gardening: 162 calories per ½ hour
Lawn-mowing (by hand mower): 198 calories per ½ hour
Raking: 44 calories per ½ hour

Warm up

As with any form of exercise, it's important to warm up properly. This is especially true for gardening, as the season first begins. Here are some tips:

Do arm, neck and back stretches before beginning each session.
Take stretching breaks throughout your gardening session: stretch back, hamstrings, arms, shoulders.
Don't hold any one position for too long. Change jobs often to prevent strain.
When lifting, bend from your knees and keep back straight. Do not strain yourself by lifting heavy objects; ask for help.

Psychological benefits

The benefits of gardening can be psychological, too. Quietly tending your garden or vegetable patch can relieve stress, too. Since the work is mainly physical, you have a chance to think about any problems that are bothering you, or just spend time day-dreaming! You will also feel a sense of accomplishment at the end of your day, as you look upon the results of your work.

Gardening, particularly on warm sunny days does require some minor precautions. When you're out remember:

Use a sunscreen with an SPF of at least 15. Wear a floppy hat to prevent over exposure.
Brightly colored flowery clothes tend to attract more insects.
Use an insect repellent to deter biting insects. If you're concerned about the environment, look for natural deterrents such as citronella.
To avoid contact with plants such as poison ivy, cover-up with long pants, long sleeves, gloves. Gloves help you avoid blisters and splinters, too.
Put your tools away when you've finished to prevent any accidents.

Tending your garden, working in the fresh air, can be both relaxing and rejuvenating. Get a great workout and welcome in spring!

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FLYING LESSONS: 101	[email protected]