Spring is unfolding each day. Almost overnight the lawn turns green and buds swell about to burst open. The outdoor growing season comes and goes quickly, so enjoy the sights, sounds and even the chores.
Warming Up
• Gardening is good for your mind, soul and your body, too. On average gardeners burn between 200 to 300 calories per hour while working outdoors. If you’re digging or doing heavy raking for an hour you’ll burn 500 or more calories.
• Ease in to the outdoor chores, careful not to spend too many hours in the garden only to wake up with a sunburn and sore back and muscles.
• Each new time you’re in the garden warm your body first, stretch, then work for short segments with breaks in between (set a timer). Stretch again at the end of your work.
• For a warmup – walk around your yard or up and down the block for 5 to 10 minutes. This increases blood flow to your body so stretching is easier on your muscles and joints.
• After this short warmup do some simple stretches, starting with the large muscle groups first. Extend your arms straight up and reach and hold for ten seconds. Then move your arms out to each side and move them up and down like a jumping jack, but no need to jump. Rotate your wrists while moving your arms.
• When stretching breathe normally, avoid jerking or moving quickly — just feel slight resistance and no pain.
• Next bend forward at the waist and let your arms hang down toward your toes, as you straighten up roll your shoulders back and around a couple of times.
• Sit on a chair and stand up using just your legs for support, this will strengthen your thigh muscles and help with balance, too.
• Remember these rules when outside – try not to hunch when squatting or kneeling, keep your back straight. Move as you weed, don’t reach.
• When lifting, bend from your knees, never from your back or waist. Let your stronger thigh muscles do the work. Move closer to the object you’re moving and keep your eyes on it.
• Maintain a wide stance for more stability and strength. Never twist and lift at the same time.
• When shoveling soil, dig, lift the shovel and then move your feet and shovel at the same time to dump the soil in another spot.
• Use a kneeler device with handles or pad or when kneeling or placing pressure on your knees. Tractor-type scooters can be knee and back savers.
• Many ergonomic garden tools have become available, look for ones with comfortable handles and change hands often.
• Stay hydrated by carrying a water bottle in the garden or enjoying a glass during each hourly break. Wear sunscreen and a wide brimmed hat. A tetanus shot is recommended every 10 years.
General Landscape
• Start with garden clean up by cutting back spent foliage on perennials and ornamental grasses. Cut down to where new growth is just beginning.
• Dig and toss last year’s annuals, vegetables or container plantings. Chop up to smaller pieces and toss in the compost if they were disease-free.
• Rake blown in leaves and any unsightly debris, but carefully not to damage new growth on plants or bulbs. Pull or dig weeds as you go.
• Schedule or turn on the sprinkler system. Plan to core aerate the lawn anytime in April or May. Aeration helps open up compacted soils so moisture and fertilizer can better penetrate. Lawns should be well watered a day or two before aerating.
• Lawn weeds have had a head start this year so pre-emergent control products can be applied now.
• When soil temperatures are consistently forty degrees or warmer itap safe to plant hardened off cool-season transplants including broccoli, cabbage, cauliflower and Brussels sprouts. Direct seed kohlrabi, peas, lettuce, onions, potatoes, radish, kale, spinach, and turnips. Use cold frames or keep row covers close for freezing nighttime temperatures.
