People have started to wonder if gardening and yard work really counts for exercise. Experts say the answer is a resounding yes. But there are things you could do to increase the benefits of planting a few seeds.
If you’ve woken up the day after doing a lot of yard work, you know what a workout it can be. Just 30-45 minutes of gardening or gardening can actually burn around 300 calories.
But many of us don’t treat it like exercise, and that can increase our risk of injury.
“We all do it when we first start a workout,” said Christina Chapski, ED.D. “We say, ‘Hey, that’s not so bad. I feel pretty good. And then the next day, it really takes our heads. I think it’s the same with gardening.
To grow your garden and your fitness, you approach it like you would a workout, says Chapski. This includes stretching first, alternating light with heavier activities, and cooling down afterwards.
It is also important to focus on your form.
“Do everything from your heart,” Chapski said. “So instead of grabbing that sack of mulch and hoisting it over your shoulder, bending your knees to pick it up, make sure you’re using the right mechanics. By using the right mechanics, you’re engaging in all of your body to help you instead of just isolating yourself on your arms, back or legs.
Staying hydrated by drinking water is also essential.
“You’re in the sun and out in the heat and humidity, so make sure you’re well hydrated,” Chapski said. “We also know that if you’re not properly hydrated, it will impact how your muscles act.”
To maximize the benefits, going old school using hand tools instead of power versions will increase the intensity.
But Chapski cautions, don’t do too much at once. Take breaks and space them out.
“I don’t think I know a single person who hasn’t done something early in the spring because they get a little overzealous and then they have those who delayed the onset of muscle soreness the next day,” said Chapsky.
It would be best to enjoy the fruits of your labor.
“I think it’s a double win,” Chapski said. “It gets you moving, it gets that blood flowing, it gets you that activity, but then you can see something tangible.”
Chapski said they speak to gardeners the same way they speak to athletes about the importance of having good shoes, having the right equipment and using good form.
This time of year, remember to use sunscreen and insect repellent as well.
Gardening is also a great activity for kids because it teaches them responsibility while getting them outdoors, and it really instills a sense of pride in them when they see their flowers bloom or their vegetables grow.
You teach kids responsibility, get them outside, and it really instills a sense of pride when they see their flowers bloom or their vegetables grow.
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