Gardening Is Good Exercise, And So Much More

I always ache all over the first few weekends in April before the black flies come. Somehow the muscles used for raking don't seem to be the same ones used to lift and shovel snow. Not to mention the muscles used for cutting back perennials, weeding, hauling and spreading mulch and carting away debris. But with the sun's warmth like a benediction and the chatter of newly arrived songbirds, the aches and pains seem a small price to pay for good mental and physical health.

Gardening is one of the top leisure activities in the US today. And for those of us who indulge, gardening provides exercise, stress reduction and relaxation. It can also provide a creative outlet, a sense of accomplishment and a spiritual link to nature. It frequently provides fresh fruits and vegetables. And studies show that gardeners consume most kinds of vegetables more often than do non-gardeners. You get all of these benefits, and it doesn't cost a thing!

For years researchers have known that regular physical activity reduces your risk of premature death, heart disease, obesity, high blood pressure, adult-onset diabetes, osteoporosis, stroke, depression and colon cancer. Gardening and yard work contribute to healthy living. They increase endurance, improve flexibility and provide strength training.

Raking is like using a rowing machine. Turning a compost pile is similar to lifting weights. Carry a gallon sprinkling can of water in each hand and you've got 8 pound dumbbells! Pushing a lawn mower is like walking on a treadmill, only much more interesting. Instead of an expensive gym, gardeners use tools like shovels, rakes, push mowers and wheelbarrows.

If you garden fairly regularly, you're probably getting a healthy dose of exercise. Most research recommends 30 minutes daily of moderate exercise. Gardening uses all of the major muscle groups, the muscles that do most of the calorie burning. Your arms, legs, buttocks, shoulders, back and stomach muscles all get a workout. During 30 minutes of active gardening, a 180-pound person can burn the following number of calories: raking-162, bagging leaves-162, weeding-182, mowing with a push mower-182, digging or tilling-202, planting trees-182 and planting seedlings-162. Best of all, you can break these activities up into short sessions over the course of the day without losing health benefits. Weeding for 10 minutes in the morning and raking and bagging leaves for 20 minutes in the evening gives you the same benefits as 30 minutes of continuous activity.

As with any form of exercise, it's important to warm up properly and ease into the activity. I bet I wouldn't ache so much afterwards if I spent several minutes doing some arm, back, neck and leg stretches before starting gardening. It also helps to take stretch breaks periodically and to change the type of work you're doing rather than forcing yourself to finish a task. Repetitive motions like edging or pruning can cause injuries. Always remember to bend from your knees and keep your back straight (and don't twist your body) when lifting.

For your comfort, try not to wear brightly colored, flowery clothes. They tend to attract more insects. Wear a sunscreen and a hat if you're going to spend more than just a few minutes outdoors. Choose a sunscreen with an SPF of at least 15. Remember, you can even get sunburned on a cloudy day. Lightweight gardening gloves will help you avoid splinters, blisters or a nasty cut from hand pruners. And be sure to remember to replenish your body with lots of fluids. A cold bottle of lemonade or water can help keep you hydrated. At the end of the day, reward yourself with a warm, soothing bath!

Just as important to me as the exercise are the psychological benefits of gardening. Quietly working in my garden is a real stress buster, giving me a break from the hurried rush of everyday life. I get the luxury of day-dreaming for a couple of hours, and then the satisfaction of viewing what I've accomplished.

Gardening also connects you to people. It's like taking a walk with a new baby or a new puppy. Everybody talks to gardeners and gardeners love to talk to each other. Comparing notes is always a pleasant learning experience. And planning a new garden provides a creative outlet as well as an opportunity to gather new knowledge, from books as well as people. Planning a garden is a great way to let your personality shine through.

Gardening is also a great activity to do with both kids and the elderly. It's wonderful way to teach science, learn life's lessons and get connected with the rhythms of nature. Put a child and a grandparent in the garden and just watch how much fun they have! Studies have shown gardening is especially beneficial for those recovering from illness. It promotes an increased range of motion, develops hand-eye coordination, improves motor skills and can even increase self-esteem. For some reason, just looking at a view with plants in it speeds the healing process.

So this year resolve to spend some time in a garden. It would be a shame to miss out on the multiple ways you can benefit from just this one activity. Besides, do you really want to miss this opportunity to soak up some healthy vitamin D?

Call the UNH Cooperative Extension's Family, Home & Garden Education Center's Info-Line toll free at 1-877-398-4769 for "Practical Solutions to Everyday Questions." Trained volunteers are available to answer your questions Monday through Friday from 9:00am to 2:00pm.

By Margaret Hagen, Extension Educator, University of New Hampshire Cooperative Extension, Hillsborough County