With spring just around the corner, there’s a lot to do in the yard. But tackling those gardening chores without developing some aches and pains isn’t always easy.
But it’s exactly what is needed, according to Jeffrey Restuccio, author of the new book, “Get Fit Through Gardening” (Hatherleigh Press, Ltd.)
Restuccio views gardening as exercise and a well-tended garden the benefit of a good workout.
“Gardening by itself is not good for you; it’s only when you garden using proper form and technique that you reap its benefits,” he says. “You have to protect your back and learn to bend your knees,” he says.
Here’s Restuccio’s advice on giving your body a break. You can also view his recommended gardening positions at his website, getfitthroughgardening :
Stretch before and after you weed, dig or hoe in the garden. “Do warm up for 5 minutes before stretching and stretch again before you cool down.”
Change your garden activity every three to five minutes. “Don’t hoe or rake for hours on end.”
Ease into it. “After a long winter, be gentle on yourself as you begin early spring gardening.”
Protect your back from soreness and injury. “Bend from the knees. Keep your back straight as you squat down from the knees and rise straight up using your legs.”
Keep your gardening ambitions in line with your time and ability. “Plant your garden so you plant one bed in April, bed two in May, bed three in June, and so on.”
Choose tools that are pulled and pushed, like a scuffle hoe, which slices the earth as you pull it. Make certain tools are of adequate length to avoid stooping. Don’t exacerbate a previous back or knee problem by using poorly designed, short-handled tools. Use ergonomic tools to help you accomplish more and work longer with less risk of injury.”
Limit gardening to two hours. “Leave something to do tomorrow,” he says.
