{"id":12613,"date":"2021-03-31T16:00:07","date_gmt":"2021-03-31T21:00:07","guid":{"rendered":"https:\/\/www.osfhealthcare.org\/blog\/?p=12613"},"modified":"2021-03-31T14:16:28","modified_gmt":"2021-03-31T19:16:28","slug":"why-gardening-makes-great-exercise","status":"publish","type":"post","link":"https:\/\/osf-blog.live.imagescape.com\/blog\/why-gardening-makes-great-exercise\/","title":{"rendered":"Why gardening makes great exercise"},"content":{"rendered":"
\n

Ready for a more active lifestyle?<\/p>\n

Talk to your primary care provider first<\/a><\/p>\n<\/div>\n

If you get into gardening, it can quickly become an obsession.<\/p>\n

Whether beautifying your yard or growing food, the mental and dietary health benefits of tending to and enjoying the fruits of your labor are well documented.<\/p>\n

But what about the physical benefits? Can you get more out of those invested hours?<\/p>\n

Kelly Bogowith, lead therapist for OSF Rehabilitation<\/a> at OSF HealthCare Saint Anthony\u2019s Health Center, says yes.<\/p>\n

\u201cGrowing your food, getting outside, breathing fresh air and being closer to nature all provide wonderful health benefits. But gardening also offers physical activities that can improve the big four \u2013 endurance, strength, balance and flexibility,\u201d She said.<\/p>\n

Endurance<\/h2>\n

A gardening session is a perfect opportunity to stay active and push your comfort level.<\/p>\n

\u201cEndurance is essential for good health. Our bodies are designed to move<\/a>. Keeping the body systems operating optimizes health,\u201d Kelly said. \u201cThe good news \u2013 you don\u2019t need to do rigorous exercises. You just need to stay active and avoid the couch.\u201d<\/p>\n

Gardening often requires walking, raking, weeding and shoveling \u2013 all great activities to elevate your heart rate and burn calories.<\/p>\n

Strength<\/h2>\n

Muscles are required! Carrying goodies from store to car to garage to planting offers many chances to maintain and build your muscles. Don\u2019t forget \u2013 pulling on stubborn weeds, carrying the harvest, and lifting bags of topsoil, fertilizer and mulch.<\/p>\n

\u201cIt\u2019s easy to overlook how much gardening tests your strength. If you move one thing at a time and start working, change the way you work. Make these opportunities strength-training exercises,\u201d Kelly said.<\/p>\n

When you have to move multiple heavier items, Kelly recommends splitting the items into repetitions. You can move five bags of mulch and take a break before moving five more.<\/p>\n

\u201cAny kind of lifting or shoveling can be treated like a gym workout. You can even switch hands between reps for a full-body workout,\u201d Kelly said. \u201cUsing a wheelbarrow is a great way to work in deadlifts safely. Stand balanced with your back straight and equally lifting on both handles. Pushing a wheelbarrow also helps with endurance.<\/p>\n

\u201cJust remember to lift with your legs and make sure your back is not rounded. Avoid bending and twisting to protect your back<\/a>.\u201d<\/p>\n

Balance<\/h2>\n

\"part<\/p>\n

Gardening often requires us to kneel and crawl, carry awkward or heavy items, pull on watering hoses and move cautiously among plants. All of these demands can help to tune and improve our balance.<\/p>\n

\u201cStaying active<\/a> in different positions and having a strong core are essential for good balance,\u201d Kelly said. \u201cAnd, again, gardening is just as good as any gym. Gardening can condition the body and improve blood pressure.\u201d<\/p>\n

Kelly\u2019s suggestions:<\/p>\n