Getting Ready for Yard Work
It's tough to get in shape for gardening season during the winter because nothing can really mimic the act of shoveling, digging, planting, mowing, etc. It's also tough to go from not doing much to all day mulch-fests without experiencing some pain. But, there are some things you can do to make the process a bit more pleasant. For one, instead of rushing out for all day yard work, ease into it by doing a little at a time and giving yourself plenty of breaks. Or, do what my neighbors do and make your kids do all the work.
Another option is to try some strengthening and stretching moves for the entire body. You may still experience some aches and pains, but you may also recover a bit faster, making the transition to a new season a little easier. The following are some resources I've used to get strong and flexible this year...maybe they'll help you do the same:
- Strengthen and Stretch the Core. Try this strength and flexibility workout about 2-3 times a week and it you may find your back feels stronger for all that yard work.
- Pilates Quick Workout. Marguerite's Quick Workout is great for working the abs, back and pelvic floor. The workout is short and simple and you can easily do it after your other workouts or even while watching TV.
- Daily Stretches. Lack of flexibility, especially in the hamstrings and lower back, can really contribute to post-gardening pain. I love Ann's Daily Yoga Stretch routine and find that this 10-minute workout is perfect for mornings.
- Morning and Evening Yoga. This gentle yoga workout is another favorite of mine and I really enjoyed it after I was finished mulching for the day.
- Gardening and Arthritis. This is an excellent resource for gardening if you have problems with arthritis.
- Gardening and Back Pain. Anne, our Back and Neck Pain Guide, has a great article about gardening, providing tips for how to shovel, the proper way to pull weeds and even how to cut the grass. This article is a must if you tend to hurt your back in the yard.
- A Glass of Red Wine. Whoops, how'd that get in there? Okay, so we often have a glass of wine after working all day in the yard - according to Shereen, we may live longer because of it.
Comments
Coming from a family with “green thumbs” I can only confirm your statement. Gardening will give a (sometimes gently, sometimes strenous) whole body workout. And: You can’t put things off too long, so it keeps you active. And the sights are rewarding while the veggies are as fresh as possible. It’s a win-win in every aspect.
Regarding grwoing your own vegetabels: Unfortunately home growing of veggies has on a decline since the 50’s. But: there is nothing fresher then having them directly from the yard into the kitchen. Maximum of nutrients are preserved.
Perry with Lose Weight For Women Over 40
I have more strength, endurance, and better balance doing household chores and yard work due to the conditioning from my daily fitness workout.
When I’m doing yard work, I still pace myself, stay hydrated, and pay attention if there’s pain in my weak right arch. I can get a task done quicker than I anticipated because of self-motivation and overall conditioning. I try to limit the time to two or four hrs straight, so I am not burned out and I am more likely not to skip my workout that day. I don’t mind breaking a task up over several days.
The hard part is if I’m on my knees a lot. We also have numerous rose bushes, and I get some deep scratches on my skin and holes in my top as I trim and weed around the roses.
A lot harder for us was the hiking my wife and I did on our last trip to Mammoth Lakes. We’re in good shape, but we still ended up sore and tired after two days of hiking. It feels great to use different muscles, and of course being outdoors in scenic areas. We’ll probably do a lot more hiking after we’re both retired – my wife’s still working full-time.
Paige, you’re absolutely right; if we’re going to do some serious strenuous activity, we can do some appropriate preparation ahead of time. And thanks for the helpful hints.