Gardening can be great exercise





Now that summer is here, garden enthusiasts are working hard to keep their gardens in top shape. What many may not realize is that they’re keeping themselves in great shape, too.


Digging through soil, raking and hoeing are all demanding, physical activities that can be terrific exercise.


Most people easily enjoy all the health benefits of gardening; others are not so lucky.


Bending, lifting and kneeling can be tough on joints and may prevent some people with joint stiffness from being active. Over 30 million people in the U.S. are estimated to experience joint stiffness, and that number is expected to rise as baby boomers enter their late 40s and 50s.


According to Kristine Clark, Ph.D., R.D., director of sports nutrition, Center for Sports Medicine, Penn State University, "When people start experiencing joint stiffness, they often limit everyday physical activities and lead more sedentary lifestyles, which can worsen joint stiffness. People need to keep moving, and gardening is a great way to stay active."


Follow these tips to help keep joints healthy and get more out of gardening:


1. Stretch. To prevent straining muscles as you garden, stretch all major muscle groups before gardening.


2. Exaggerate motions. Using larger ranges of motion will get you greater benefits from gardening.


3. Watch your back. To protect your back when lifting, squat down next to the object and slowly lift up with your legs, keeping your back straight.


4. Avoid getting stiff. Change positions every couple of minutes when weeding or planting and get up and walk around if you get stiff.


5. Variety is key. Your body will gain the most benefits if you alternate between different gardening exercises.



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