What are the Health Benefits of Gardening?
Gardening is proven to have mental and physical health benefits. Whilst gyms are shut and movement is limited, I wanted to share some top tips thanks to Haskins. They should help to maximise the health benefits of gardening.
Requiring physical movement, gardening can be an enjoyable form of exercise and activity can be adapted to reflect personal fitness goals and abilities.
Some activities are more intense than others, but research shows that gardening for 30 minutes a day can help achieve weight loss, increased flexibility, stronger joints and reduce a high blood pressure.
Digging is generally one of the more intense gardening jobs. This is followed by raking, weeding and mulching. Sowing, watering and planting are less intense, but still provide movement of the body.
This gardening workout guide will not only provide you with the recommended gardening maintenance that is required at this time of year, but will also encourage you to get your entire body moving
Table of Contents
Mow the lawn
Get the lower body moving while mowing the lawn. Focuss on using the leg and glute muscles to manoeuvre the mower around the garden. Mowing the lawn for 30 minutes can burn around 175 calories.
Raking
Raking engages the entire upper body and provides a workout in the same way that rowing does. It focuses on the shoulder, back and pectoral muscles.
Weeding
Squat down into a crouch using your thigh and glute muscles to raise and lower your body towards the ground. Engage your shoulder and arm muscles to remove weeds from the garden. Weeding burns 80 calories per hour
Digging
The force required to dig in the garden engages the body in a similar way that using weights at the gym does. Digging can engage the entire body when executed correctly.
In order to fully reap the benefits from these suggested exercises, ensure that when gardening you are undertaking regular, sustained activity. For a more intense workout, try exaggerating movements and increasing the speed in which activities are carried out.
Always remember to safely undertake all physical activity, however strenuous. Ensure that you are lifting items correctly using your legs and not straining the back. Where you can, engage both sides of the body when undertaking garden activity, to ensure equal balance. For example, swap the digging foot regularly. It’s also important to stay hydrated and to regularly apply sunscreen throughout the day. Also, try not to let the muscles stiffen up after your workout.
If you find that you’re struggling to stay motivated to garden, speaking with a licensed counsellor can help. The licensed counsellors at BetterHelp can help you figure out the most effective ways to maintain motivation, to reach your fitness and gardening goals.
