April 19, 2008
Topic:
Fitness in the Garden
Spring is here and that means gardening is on many people’s minds and since I have gotten so many questions on gardening specific exercises, we’ve brought in an expert on the subject, Mr. Paul James, “The Gardener Guy” to help make us a little more injury resistant.
1. Proper bending and squatting - This is simple. Most of the bend should be done in your legs, not your waist. Continuous waist bending can cause back stiffness and can be eliminated by just getting your whole body closer to the ground. Even resting some of your weight on your knees while you pull weeds will straighten your spine and put you in a stronger, more natural pulling position. Use knee pads if you must. Just avoid positions like this. (Wes demonstrates)
2. Proper lift – You’ve heard this before. Make sure when you choose to lift something that you use your legs to lift. Don’t pull with your arms. Think of your arms like cables.
3. Use both sides - Most people don’t think about this but if you use one side when your using a hoe or a rake, your setting yourself up for big muscle imbalances. Balance is the key with any activity.
Questions from Cole’s Students:
Jen
What’s the most common injury in gardening?
Many would think it’s the low back, but statistically heat exhaustion is most common. Drink lots of water, go in periodically if you get dizzy and wear sunscreen.
Russell
Can you really build muscle and get fit gardening?
When I first started training with weights, my trainer noticed I was already pretty strong in areas like the back and legs where many are weak. I immediately started to realize that many of the exercises Wes has me do simulated labor type activities. Gardening has kept me mobile and fit.
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