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Looking for a new mind-body exercise? It’s right in your own backyard.
Gardening not only relaxes your mind, it gives your body a pretty good workout, too. Hauling and spreading mulch and soil, moving plants and shrubs, and raking and digging will make you break a sweat and strengthen your muscles and bones at the same time. Reaching or bending to weed or plant is great for increasing your flexibility.
And who needs a treadmill when you’ve got a lawn mower (that’s a push mower, of course)? Not only can you burn some serious calories, you’ll get some fresh air and have a great-looking yard when you’re done. And you won’t have to go to the gym!
Each spring, novice and seasoned gardeners alike are lured outdoors by the promise of colorful blooms, carpets of lush green grass, sunshine, and fresh air. Studies show that being in nature – even looking at nature pictures – has a soothing effect on the mind and body, relieving stress and lowering blood pressure, according to Karin Fleming, a registered horticultural therapist.
Gardening has other advantages, too. Growing your own produce yields fresh fruit and vegetables for your summer meals. Planting a cutting garden supplies you with fresh-cut flowers to adorn your table. And a little bit of sunshine brightens your spirits and helps you soak up some healthy Vitamin D the natural way.
For people who have been dependent on others, gardening allows them to become nurturers, says Fleming, who helps people recovering from strokes, brain injuries, and orthopedic injuries return to gardening. "It gives them a sense of purpose."
Gardening also provides a social outlet. You can share gardening
tips with neighbors when your planting is done. Or join a
community gardening club. Perhaps you’d like to take a
class in horticulture or master gardening at a local nursery,
community college, or university. You also could volunteer to mow
grass or trim trees for someone who needs help.
If you live in an apartment or don’t have space for a home
garden, help friends tend their gardens or find a community
garden. Some community gardens have individual plots while others
involve everyone in planting and harvesting the entire garden.
Rooftop gardens also are a popular hangout for nature-starved
urban dwellers.
So why not do your mind and body some good? Grab your gardening gloves and head for the great outdoors!
While gardening isn’t considered a high-risk activity, there are safety issues. Since gardening involves physical activity, you want to be careful not to hurt yourself or make yourself too sore to do it again.
While a little bit of sun can be healthy, wear sunscreen and protective clothing if you’re going to spend more than just a few minutes outdoors. Choose a good sunscreen (at least SPF 15) that protects against both UVA and UVB rays. Wear a light-colored and light-weight, long-sleeved shirt and a wide-brimmed hat that will keep sun off your face, ears, and neck. Remember that you can even get sunburned on a cloudy day. Also have a cold bottle of water or lemonade handy to keep you hydrated. Head indoors if you see lightning.
Besides protecting yourself from the sun, also guard against potential backyard hazards. For instance, gardening gloves and long pants protect your hands and legs from bug bites, thorns, scratches, and poison ivy. Skid-free shoes keep you from slipping in mud or water. And goggles protect your eyes from lawn chemicals or twigs, rocks, and other flying debris when you’re using gardening equipment.
Warm up your body the same way you would before any other exercise. March in place for a few minutes or take a couple of turns around the yard. Then stretch your back, arms, legs and neck before you dig in. Stretch out your muscles when you’re done gardening, too, especially your back, legs, and shoulders.
Gardening usually requires a lot of bending and lifting. Doing it the wrong way can put a lot of strain on your lower back. A good technique for planting or weeding is to squat with one knee on the ground, rather than bending at the waist, recommends fitness expert, Wayne Westcott. Switch knees every couple of minutes. Kneepads or foam kneeling pads _ which you can buy at a department store, hardware store, or gardening shop – provide soft cushioning. You also can buy a gardening bench, which lets you sit, rather than stoop, to reach the ground.
When lifting shrubs or bags of soil or waste, keep your back straight and bend at your knees, using your legs, not your back, to lift the weight. Be careful not to twist your body. If something is too heavy to lift yourself, ask someone to help or use a wheelbarrow or dolly.
Other gardening activities that can stress the lower back are mowing and rototilling, according to Westcott, who authored 20 books on strength training and serves as fitness director at the South Shore YMCA in Quincy, Massachusetts. Avoid strain by keeping your back straight rather than bending forward at the waist when pushing a mower or rototiller.
Good posture saves you pain and soreness after raking and hoeing. Don’t lean forward or backward, and be careful not to twist your body. Westcott recommends raking diagonally across your body, keeping your feet at least shoulder-width apart, and your arms fairly close to your body. When using a hoe, go over a spot two or three times, rather than risk hurting yourself by digging too deeply all at once. Pulling diagonally while alternating sides relieves strain on your body.
Take a rest between tasks or during activities that require repeating the same movement over and over, which can cause pain and injury. You can gently stretch the muscles you’ve been using during your breaks to relieve tension.
Take time to read instructions before using lawn chemicals or gardening equipment. Then follow them. Also be sure to keep your equipment in good working order, especially ladders, power tools, and extension cords.
Put away garden hoses, tools, and other equipment and supplies that you or others can trip over. Safely store chemicals and power tools that can be dangerous in untrained hands, especially those of children and grandchildren.
Gardening is one of life’s great pleasures, as is enjoying the fruits of your labor. Relax your mind, exercise your body, then sit back and let your senses take in all the beauty you helped nature create.
Your
Aching Back
Backaches follow headaches as the most common source of pain.
Learn how to protect your back and avoid injury.
Handling
Your Stress
Working in, or strolling through, a garden is just one of many
ways to relieve stress. Setting limits and learning to say
"no" are other techniques that could work for you.
Yoga
Yields Mind and Body Fitness
Like gardening, yoga relaxes the mind while keeping you limber
and making you strong.
Gardening
Stretches
These illustrated neck, shoulder, and back stretches will help
your body warm up for gardening.
Gardening
Information
The American Horticultural Society has information for beginner
to master gardeners, as well as listings of gardening events and
activities.
National Gardening
Association
This Web site offers an articles library, pest control library,
Q&A library, food garden guide, online courses, events
calendar, message board, and more.
Find these books online at Barnes & Noble.com.
Gardening All-in-One for Dummies
Karan Davis Cutler, Bob Beckstrom, National Gardening Association
Staff, Wiley, John & Sons, Incorporated, February 2003
Dig: Gardening from the Ground Up
Meredith Kirton, Barnes & Noble Books, August 2003
Gardening in a Small Space
Lance Hattatt, Barnes & Noble Books, March 2003