Most people do research to find out how to make their garden more beautiful. Whether it be a flower garden and striving to orchestrate the correct color scheme or a garden to grow vegetables and fresh food, the idea is to make the garden as beautiful and as healthy as possible. However, did you ever think about how working in your garden could be a great substitute for your traditional routine and even make a healthier you?
Research shows that gardening 30-45 minutes, 5-6 out of 7 days a week can lower the risk of high blood pressure and diabetes, increase bone density, improve flexibility, and strengthen muscles. Another benefit of gardening is the pleasing effect of accomplishment when you have successfully created a beautiful scene of flowers or when you bite into fresh vegetables, knowing all your hard work and labor was worth every minute. Working in the garden may give you the workout you need without it mentally seeming like working out because you are focused on a goal: your garden’s end result.
The following exercises in your garden can require the same amount of energy you would use if you went to the gym to work out, took a brisk walk, or even swam some laps in a pool.
Mowing the Lawn (With a push mower) – The primary muscle group you work while mowing the lawn is your legs. You should push with your legs since they can provide the highest power source. Also, you work your arms, back, and chest with the pushing and pulling of the lawn mower. Remember to keep your abs tight to stabilize your spine and burn extra calories.
Raking leaves, cut grass, or dirt – The motion of raking involves movement in your arms and shoulders. Biceps and triceps are the primary muscle groups involved in this exercise. You can add variety to your workout by squatting during the extension of the pole and coming up during the pull towards your body.
Pruning/Trimming hedges, trees, shrubs, flowers – This exercise involves mostly upper body muscles. You do a lot of stabilizing of the arms with your shoulder muscles. Your chest, biceps and triceps get a workout from moving the trimmers back and forth (I mean a manual trimmer, not the electric type.
Planting flowers, trees, fruit and vegetable seeds – Squatting down to plant flowers involves all the major muscle groups of your legs. Depending on what you are planting, for instance a tree, you could be working all the other muscle groups: chest, back, shoulders, and arms.
Lifting – lift with your legs not your back to prevent injury.
Pushing the wheel barrel – Use this for anything you need to move from one spot to another. Or on the fun side put your kids in and take them for a ride. Once again, you are using your back and leg muscles to lift and push or pull the barrel.
Weeding – Pulling the weeds from your garden usually takes a lot of time and patience. Take time to stretch every few minutes to keep from getting a sore back. This exercise focuses primarily on your arms and hand muscles.
Just like any other exercise routine you may do, make sure you are drinking plenty of water to stay well hydrated. It is especially important if you are working out on a hot day!
