Gardening for Your Health

Gardening for Your Health

America isn’t Active U.S. Obesity Level 2009

Physical Activity Requirements CDC

• Adults2 hours and 30 minutes every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

Gardening is the ANSWER to Inactivity

Benefits of Gardening

• Allows for moderately strenuous exercise • Encourages healthy eating habits • Increases interaction with nature, plants, and

the environment • Reduces stress • Promotes physical, social, and mental

stimulation

Gardening Can Aggravate

• Skin care and cancer • Carpal tunnel syndrome • Arthritis • Cardiovascular health • Back/knee problems • Heat stress

Health Issues and Gardening

1) Carpal Tunnel Syndrome 2) Protecting Hands and Feet 3) Arthritis 4) Sunburn and Skin Cancer 5) Summer Heat 6) Ticks 7) Heart 8) Knees and Back 9) Plant Allergies 10) Power Tool Safety

Arthritis Stats

• CDC says 22 percent of the population has arthritis, which costs our economy $128 billion a year.

• Some 21 million adults, or nearly 1 in 10, say arthritis limits their daily activities.

Exercise and Arthritis• Strengthen the muscles that

surround your joints• Maintain and improve bone strength• Improve overall strength and

energy• Help you achieve good sleep• Help with weight management• Improve your mood, confidence,

and overall well-being

Body Positions and Gardening

• Gripping • Bending• Walking • Lifting • Stretching

Warm up

• Gentle stretching and warming-up exercises are always recommended before starting any workout

Bring the garden to you

• Use a form of raised garden – preferably one that can be easily tended sitting or standing – and keeping it close to your house will save you hours of bending, stooping, walking and lugging tools and supplies.

Use correct form

• Keep items close to your body as you carry them. Stand or sit up straight while you work, and change positions often

Pick appropriate tools

• Choose tools that are ergonomically designed and use them properly

• Choose long-handled tools to let you work comfortably when standing or kneeling

Tool Ideas

• Wear gloves

• Use ergonomic tools

• Keep pruners sharp and all equipment in top working shape for easier use.

• Add easy mobility: Use a 5-gallon bucket and keep tools inside

Switch tasks and switch off

• Take frequent breaks. After 15-30 minutes of work, rest or do another type of chore that uses different muscles.

• The more you limit repetitive physical tasks, the better you’ll avoid repetitive stress injuries.

Most Common Injuries• Back strain and knee pain

Sample StretchesYou can stretch your back by lying on the floor, pulling your knees into your chest and wrapping your arms around them. Hold that position for a minute, relax and repeat 2 more times.

Stretch your shoulders by holding a towel over your head. Bring the towel behind your head, with one hand and lower the other hand to below shoulder height. Hold and gently pull on the towel. Switch sides and repeat.

Legs will benefit from a runners stretch such as bracing yourself on a counter top while you stretch first one leg behind you and then the other.

Get in gardening shape and stay there

• Pace yourself. Do the hard stuff first, before you’re tired out and more likely to overexert.

• Don’t hunch. If you squat when you weed, keep your back as straight as possible and move along as you weed, don’t reach too far.

• When lifting, always bend from the knees, not the waist, and try to keep your back straight.

• Use your thigh muscles to do the lifting. Move your feet closer to the object you are lifting and take a wide stance, to balance yourself. Keep the object close to you as you lift it.

• Don’t lift and twist in the same movement.

• Knee on both knees at the same time to avoid the temptation to twist or strain. Use a knee pad.

• Use tools with comfortable handles. Wrap the grip with an old piece of hose or coat with rubber paint, for gripping comfort. Remember to change hands from time to time.

• When using long handled tools, stand straight and keep your knees relaxed.

• If you need to twist or pivot, step into the twist to ease tension on the back.

• Get out that wheelbarrow or wagon and use it.

Wisconsin YouTube Video

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