This article was written by the Chartered Society of Physiotherapy:
Ask any gardener why they enjoy gardening, and they will be able to list off a huge number and variety of rewards. Many gardeners find tranquillity in nature. They champion the benefits of getting outside, being physically active and filling their lungs with fresh air. For some it’s a chance to nurture, to be creative, or to understand our natural world. Gardening can reduce stress and enhance wellbeing.
But gardening can also be great activity for strengthening. If you’re already a gardener, or considering taking it up, the jobs you do around the garden can really make your muscles work harder. Whatever your activity level, becoming stronger helps you do more, feel better and stay active.
If you get the gardening bug, and keep it up regularly, you can help keep your heart healthy, improve your balance, lose weight and much more.
Take a look at some typical gardening activities, the way they help your body grow stronger, and tips on how to avoid injury.
Weeding
Weeding uses your muscles that pull, so lots of opportunity to strengthen your back and shoulder blades. It’s also really good for using your biceps and improving the grip in your hand.
If you get down on one knee to weed, you can do so by lunging. Lunges work your thighs and are fantastic for balance. They are a better alternative to bending over with an arched spine which can lead to back pain.
Mowing or pushing a wheel barrow
Mowing the lawn is particular good for strengthening your lower body, particularly the muscles in your bottom, the fronts of your thighs, and hamstrings (the tendons at the back of your knee). Pushing anything, either a lawn mower of wheel barrow, also engages the muscles in your shoulders, similar to the benefits of press-ups.
To avoid injury, start off slowly and gradually increase the pace of work over several minutes until your muscles feel warm.
Squats while you lift
In the garden you might spend time lifting heavy objects, from rocks to bags of compost. While you’re lifting why not squat, which is one of the best all-body strengthening exercises you can do. Squats strengthen your bottom, thighs and your entire core.
Start off slowly and gradually increase the pace of work over several minutes until your muscles feel warm
Reach up to prune
Gardening can involve a lot of stretching and reaching. As you prune slightly out of reach flowers or twigs, you are engaging your shoulders, core and the muscles that help move your arm forward.
Just be careful not to lose your balance.
Digging
Digging strengthens back and core muscles which helps lower the risk of developing back pain in the long term.
Start off slowly and gradually increase the pace of work over several minutes until your muscles feel warm
However much you enjoy gardening, it’s important to not overdo it. Take regular breaks and rest well. Stop if your muscles or joints start to feel sore.
For advice and instructions on strengthening exercises, including forward lunges, press-ups, and squats, click here.
