If you could stand to lose a kilo or three, it makes sense to garden with that in mind. An hour or two of gardening can reduce stress, boost bone density, and burn an impressive number of calories. But even while you’re losing weight, getting fit and gulping in the fresh air, keep in mind all that bending, squatting, raking and lifting can challenge the body as much as most sports.
Your lower back and knees will most often pay the price if you’re not careful, so pay attention to a physiotherapist’s advice for protecting yourself while carrying out these common tasks.
Bending: Focus on tightening your leg muscles (your quadriceps and your hamstrings) as you bend forward. Keep your knees slightly bent.
Raking: Use short, quick motions and keep the rake close to your body. Switch sides every two to three minutes.
Pushing a wheelbarrow: Don’t overload! Put only as much in the barrow as you can push without straining. Use your leg muscles, not your back, to lift the wheelbarrow, and then use your arm muscles to push the load forward.
Squatting: Keeping your torso upright, and lower yourself until your bum almost touches the ground. Try to keep your weight on your heels. You may need to practise this one if you’re going to avoid grunting as you try to get back up.
If you often hurt yourself while gardening and feel you need to improve your fitness and suppleness, ask your physio or doctor for exercises to do, or join a Pilates class to strengthen core muscles.
Image credit: Michelle Pirie/ bauersyndication.com.au
