The benefits of gardening are not limited to better nutrition from fruits and vegetables in the diet. Recent studies have shown that digging in the dirt can reduce not only stress, but the risk of developing diseases like lung cancer, heart disease, and diabetes. In addition, a research team at the University of New South Wales has recently found that daily gardening plays a role in reducing the risk of developing dementia.
Much of these findings are associated with the increase in exercise that gardening can provide. Gardeners can burn as many calories performing some tasks as they would with other forms of exercise. For example, digging, one of the most common activities, can burn as many as 340 calories per hour, depending on the weight of the individual and the level of intensity. That’s more than light to moderate weight lifting at 204 calories per hour. The physical demands of gardening can also help build leg, arm, back, abdominal and other muscles.
Despite the dangers of too much sun from being out in the garden, exposure to the sun’s ultraviolet rays increases the amount of vitamin D produced in the body. One of the main benefits of Vitamin D is that it helps the body absorb calcium, which is essential for strong bones and teeth as well as the prevention of osteoporosis and other conditions.
As too much of a good thing can cause problems, it is important to exercise caution to appreciate these gardening health benefits.
Prepare for the Strain of Exercise
Gardeners who dive right into a strenuous garden task without warming up or stretching run the risk of straining their muscles. Walk around the garden for about five minutes before starting any actual work, and perform some basic exercises to prepare the abdominal, back, leg, and other muscles to avoid aches and pains that could result from the reaching, digging, pulling, lifting, and other motions involved in gardening tasks. Don’t forget to cool down afterward.
Bend with the Knees, Not the Back
This is the most important rule to avoid straining the back. Gardeners should always bend with their knees to reach the ground, and alternate the feet they put their weight on. When raking leaves or hoeing, use a tool with a long enough handle to avoid bending over.
Use Different Positions
Staying in the same position for too long can lead to sore muscles. Alternate between crouching, sitting, and kneeling on a pad when weeding. Get up from time to time bring weeds to the compost pile, walk around, or perform a different task.
Prepare for Sun Exposure
Take precautions before heading outdoors. Try to schedule gardening time before or after the 10:00 am-4:00 pm time period when the sun is the strongest. Wear a hat and a sunscreen with a UPF index of at least 30, and, if possible, clothing with UPF protection as well. Just as with any planned exercise session, always have a bottle of water on hand and stay hydrated.
