Gardening for Health--Can You Dig It?

Gardening involves many tasks; some involve heavy lifting and others require manual dexterity.  The result is a good overall body workout.

Without proper preparation a day in the garden can leave you with very sore muscles.  Experts recommend that you warm up and stretch your muscles properly before you get to work.  A five minute brisk walk around the garden as you make mental note of the day's tasks is a good way to get your muscles ready.

Focus on stretching your back, shoulder and chest muscles and then move to the lower body to stretch out your calves, hamstrings, hip flexors and quads.

Hauling dirt and mulch in the wheelbarrow is a great workout for your arms.  Digging is also good; the ground provides resistance that really works your triceps.

Bending to plant and weed will work your quads.  It's important to focus on good form or you can end up with lower back pain.  When lifting heavy objects, always remember to use your legs not your back.

Shoveling dirt, turning the compost, raking and pushing the lawn mower are excellent ways to get a cardiovascular workout in the garden.

In addition to the physical benefits, gardening is great for your mental health.  Contact with the earth has a calming influence.  The fruits and vegetables of your labor add to the reward and good feeling you get from gardening.  My step-mother, an avid gardener, says "I get happy when I'm in the garden".

How many calories you burn will depend on the type and intensity of work, but a person weighing 150 lbs can

expect to burn at least 270 calories/hour and much more than that if the garden work is vigorous.

As with any outdoor exercise you need to protect yourself from the sun.  Sunscreen, a wide brim hat and gloves are necessary.  In addition, well maintained garden tools make the job easier and safer. The good news is that gardening has multiple payoffs: fresh, delicious food and beautiful flowers, a vigorous body, and a strong healthy planet.