Fitness for Gardeners: Research shows that gardening for 30-45 minutes most days of the week has significant health benefits, such as decreasing the risk of high blood pressure and diabetes, as well as contributing to healthier bones, muscles and joints. Digging, weeding, pruning, raking and mowing the lawn can have the same energy requirements as other physical exercise such as walking, cycling, swimming and aerobics. Tips for Stretching: It's always a good idea to check with your doctor before starting a new fitness program. Warm your muscles up prior to stretches with a little jogging in place or walk around your garden. Remember to breathe through your stetches and exercises—don't hold your breathe. When doing stretches, do no bounce or move quickly. Stretch until you feel resistance—not pain! If any stretches cause discomfort or pain, stop immediately. Keep images of your beautiful garden in your mind as you exercise—to keep your motions smooth and steady! Great for motivation too! Do the stretches in your exercise routine, and also before and after gardening activities. Working in the Garden: Probably the most important thing to remember ~ lift with your legs—not your back! Balance use of both sides of your body when digging alternate legs, when weeding, alterrnate hands and alternate knees when kneeling. Always keep your stomach muscles tight and firm—this helps to keep your body in proper alignment. Use smooth and steady movements—no quick or jerky motions. Remember to breathe—don't hold your breathe, especially when lifting. Exhale when you exert force, in the lift and inhale as you lower the object. Use ergonomic garden tools to help ease the stress and strain of gardening activities.

Get in Shape for Gardening

While gardening activities are a geat way to get some exercise, like anything other physically-demanding activity, it's important to be in relatively good physical condition when you start your gardening chores to avoid strain or injury.

Stretch into Action!

If you've had a nice relaxing winter and haven't kept a regular exercise routine, you'll want to make sure you get your body prepared and ease into gardening activities slowly. It's a good idea to check your local fitness club or community center for basic exercise programs if you are not familiar with the fundamentals of stretching and doing exercises on your own. Once you're in shape, gardening is an excellent way to maintain and even improve your fitness level.

Yoga and Pilates are the ideal exercise programs for gardeners. Improving flexibility and core muscle strength will go a long way in reducing muscles aches and pains after a great workout in the garden.

A good ten-minute warm-up and stretch routine will go a long way in preventing strained or sore muscles. Stretches are ideal both before your gardening acitvities to prepare the muscles and after gardening to help prevent soreness and stiffness. It's an importnat habit to get into to ensure many years of gardening enjoyment.

Here's a simple, effective stretch routine following a brief warm up by walking around your garden or jogging in place ~ ideal for all gardeners.

Stretch Routine for Gardeners

1. Trunk Rotation

Stand with your feet shoulder width apart. Hold a broom behind you at shoulder or waist level, slowly turn your shoulders to the right. Hold this position between 2-5 seconds before turning to the left. Rotate only within a comfortable range.

2. Back & Shoulder Stretch

Stand with feet shoulder width apart facing a tree, railing or tall fence post. Grasp with both hands. Round-out your upper back and shoulders and lean away from the post or tree. You should feel a stretch through the upper back and shoulder muscles. Hold this stretch for at least 30 seconds.

3. Chest & Shoulder Stretch

Stand next to a wall or large tree. With your elbow bent, place your forearm flat against the wall or tree. Turn your entire body away from your arm until you feel a slight stretch in your chest and front portion of your shoulder. Hold this stretch for 30 seconds. Repeat on other arm.

4. Leg Stretches ~

Calf

Place both hands on a wall in front of you. Step back with one leg, lean into the wall and take a lunge position. Keep the heel of your back foot flat on the floor. Hold for 30 seconds then return to starting position. Repeat with opposite leg.

Hamstring

Place one foot on a step in front of you with your toes facing upward. With your hands on your opposite leg for balance, lean forward slightly until you feel resistance in the back of your thigh. Keep your back straight. Do not round your shoulders. Hold this position for thirty seconds then return to starting position. Repeat on the opposite leg.

Hips

Hold onto a tall shovel or dowel at your side for balance and cross one leg in front of the other. Sit down into the other leg. You should feel a stretch through the back of your hip. Hold this position for 30 seconds then return to starting position. Repeat on the opposite leg.

Quads

Lean onto a wall, post, or large tree slightly for balance stand on one leg. With your hand behind your back, grab the ankle of your free leg. Press your leg gently into your buttock. You should feel a stretch on the front part of your thigh. Keep your knees together and your hips level. Hold this position for 30 seconds then return to starting position. Repeat on opposite leg.