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As with any exercise, it's important
to warm up and stretch before you begin gardening or yard work.
Vary your activities to avoid overusing specific muscles. To
prevent back injuries, bend from the knees when you rake and
hoe or when you lift heavy objects such as bags of potting soil.
You'll also want to protect
yourself from excess sun exposure. Wear a hat and use a sunscreen
with an SPF of at least 15. Drink adequate fluids to avoid becoming
dehydrated, and retreat to someplace cooler if you feel yourself
getting overheated.
Dig for Your Bones
There's even more good news
for green thumbs. According to a 2000 University of Arkansas
study that compared many forms of exercise, yard work is most
significant for preventing osteoporosis in women age 50 and older.
Researchers compared yard work to bicycling, aerobics, dancing
and weight training. Yard work and weight training were the only
two activities shown to be significant for maintaining healthy
bone mass.
The Fruits of Your Labor The
best part of gardening may be the edible rewards. A summer's
bounty of fruits and vegetables contains fiber that may reduce
your risk for colon cancer, as well as antioxidants and phytochemicals
that may reduce your risk for heart disease and some cancers.
Fruits and vegetables are also low in fat, which can help with
weight loss. The American Dietetic Association recommends that
adults get at least three to five servings of vegetables, and
two to four servings of fruits each day. |
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