Gardening might seem like a serene, leisurely activity, but anyone who’s spent a day weeding, planting, or turning compost knows it can also be a rigorous workout. In fact, for those looking to boost their fitness regimen, the garden offers a gym’s worth of exercise disguised in the form of horticultural tasks. Let’s explore how you can turn your time with the trowels and trellises into an effective, full-body workout.
Consider how beneficial weeding is to the body and garden both. Every time you bend down to pluck weeds or plant seeds you engage your leg muscles, back muscles, and core. Don’t overlook the task of raking. It’s not just about gathering leaves; it’s a fantastic way to get in some cardiovascular exercise and build endurance. The constant motion of pulling and turning mimics the movement of a rowing machine, targeting your arms, shoulders, back, and core. Plus, the continuous activity gets your heart rate up, especially if you challenge yourself to maintain a brisk pace.
Digging is another high-intensity activity, whether you’re turning soil at the beginning of the season or digging holes for new additions to your plant family. This repetitive action is akin to the deadlift, a powerful exercise that works the lower back, shoulders, arms, and legs. To protect your back and get the most from this movement, keep your core engaged and lift using your legs rather than your back.
For those with larger plots, pushing a wheelbarrow is akin to pushing a weighted sled. It’s an effective way to build strength in your legs and core while also improving cardiovascular health. The trick is to load the wheelbarrow with enough weight to challenge yourself but not so much that you risk injury. And, as with all exercise, proper form is key!
Pruning and trimming might seem like delicate tasks, but they’re actually great for building strength and dexterity in the hands and arms. Think of it as resistance training for the smaller muscle groups that are often overlooked in traditional workouts. And as you reach and stretch to snip those higher branches, you’re also working your core and improving your balance. And you’re going to have to carry all those branches somewhere to dispose of them, another body moving task.
To turn your gardening into a bona fide workout, plan to rotate between tasks so you’re not overworking any single muscle group. Set a timer to ensure you’re spending enough time on each activity to get a workout benefit. And remember, hydration is just as important in the garden as it is in the gym, so keep a water bottle handy. In the garden gym, the results are twofold: a healthier body and a beautiful, flourishing outdoor greenspace.
Feel free to swing by The Gathering Garden in Mount Gilead at the corner of W Allenton St and School St, if you want to discuss gardening with us, you can find out more about or workdays on our facebook page.
In these weekly columns, I will share the science of gardening and so many more interesting tidbits. Check back here every week for tailored Montgomery County garden advice, sharing our garden updates, and more.
Let’s grow together!
This article was originally published in the Montgomery Herald and is reused here with permission by Mary Poplin.