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| Health Tips > Gardening |
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Gardening and yard work tips |
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Gardening and yard work are high-energy workouts. They are also good forms of resistance and endurance training. In fact, light to moderate gardening can burn between 300 and 400 calories an hour. Gardening and yard work can also challenge your muscles, strengthen your heart and lungs and improve flexibility and balance. So, think like an athlete. Before you head out to your garden or yard, use the following tips to limber up with some simple stretches, learn the correct lifting techniques and perform the right moves with the right tools.
STRETCH OUT BEFORE GOING OUT !
Repeat each exercise five times. Do not bounce, jerk or strain. You should experience a gentle stretch of the muscle. Stop if you experience pain. |
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For Your Legs |
- Thigh Stretch: With one hand on the wall or a tree bend your left knee then reach back and hold your ankle with your right hand. If you cannot reach your ankle, put an old necktie or rope loosely around your ankle and hold the end in your hand in a comfortable position, without creating muscle strain. If you are wearing pants, grab your pant leg. Pull your heel toward your buttocks and hold for 15 to 20 seconds. Relax and repeat with the other leg.
- Hamstring Stretch: Stand and reach your hands towards the sky. Bend forward at the waist and with both hands reach towards your toes. Hold for 15 to 20 seconds, then relax. This stretch can also be done in a seated position with your legs straight and heels resting lightly on a low stool or book.
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For Your Back |
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Side Stretches: Stand and extend your arms above your head. Knit your fingers together, palms up or by grasping an old necktie or rope if it is more comfortable. Bend from the waist to one side. Hold for 15 to 20 seconds. Then bend to the other side. Hold for 15 to 20 seconds. This stretch can also be done with one arm, alternating between arms.
Back Stretch: Sit on a chair and slowly bend your body forward from your hips, putting your head down and resting your hands on the ground. Hold for 15 to 20 seconds, then relax. |
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For Your Arms and Shoulders |
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Body Hugs: Hug yourself snugly and slowly rotate at the waist as far as comfortable to one side. Hold for 15 to 20 seconds and then rotate to the other side for 15 to 20 seconds.
Shoulder Rolls: With your arms hanging loosely at your sides, slowly and smoothly rotate your shoulders in a circular motion forward, then backward. |
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For Your Wrists |
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Wrist Extension: Hold one arm straight out in front of you, with the palm flat and facing down. Bend your wrist until the fingers point down toward the ground. Use your opposite hand to hold this position Hold for 15 to 20 seconds. Repeat with the other hand.
Wrist Flexion: Hold one arm straight out in front of you, with the palm facing out, as if your were giving a ‘stop’ signal, use your opposite hand to hold this position. Hold for 15 to 20 seconds. Repeat with the other hand. |
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Overall Conditioning |
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Take a short 10 to 15 minute walk around the block or march on the spot for 5 minutes. Lift your knees high and gently swing your arms for maximum benefit. This will warm-up your muscles and improve your circulation. |
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