Give your wallet a break this summer and trade your gym membership for a workout in your backyard. With summer here, not only will you be doing your body good with fresh air and sunshine, but you’ll also be doing your yard a favor.
Planting or tending to your garden is a great way to stay in shape. Pulling weeds, raking, digging, spreading mulch and carrying heavy loads of wood chips employ major muscles. In addition, if you are working out in the sun, you are sure to break a sweat.
If you decide to move your workout to the great outdoors this summer, fitness experts recommend that you exercise for at least 30-60 minutes, 2-3 times per week. Also, don’t skip the warm up. Take a brisk walk around your yard and complete easy stretches including:
Lower Back Stretch: Stand with you feet shoulder width apart, then bend your knees slightly and lower down at the hips. Support your upper body with your hands on your thighs. Gently round your back so it arches like a cat. Repeat 10-15 times.
Hamstring Stretch: Stand with your feet shoulder width apart and slide one foot in front of the other. Gently sit your hips back and support your upper body on the back leg. Hold for 15-30 seconds and then switch legs.
Shoulder Stretch: Stand with your feet shoulder width apart. Bring your palms together and reach your arms away from body. You should feel the stretch between your shoulder blades.
Once you’re warmed up, it’s time to get to work, but before you begin, consider the following:
When raking, alternate the sides of your body to ensure you are working them equally.
When digging, switch hands often so you get an even workout in both arms. This helps prevent muscle imbalance, repetitive motion injuries and blisters.
Finally, if you are working outside for long periods of time don’t forget to drink plenty of water. Also, wear sunscreen, long-sleeved shirts, pants and a wide-brimmed hat to protect your skin.
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