Autumn. The crisp air, changing color of leaves and the pumpkin spice craze all signal it’s time to re-engage with the outdoors and get a little yard work done.
The good news is that those afternoons spent raking leaves and cleaning the flowerbeds don’t just get your house ready for winter. They also provide great exercise. The Centers for Disease Control and Prevention advise that adults get at least 30 minutes of moderate to intense physical activity five days a week. Yardwork counts.
Raking leaves for half an hour helps tone all the major muscle groups in the body and provides great cardiovascular exercise. Think about all the muscles involved in gathering the leaves into a pile, picking them up and stuffing them in a bag. Your arms, legs, back and core are all engaged – and if you go for too long, they will remind you the next day. That’s why I suggest working for 30 minutes, then taking a water break for a few minutes.
Gardening – repotting plants, pulling weeds, digging or turning compost – works the body in ways similar to resistance band training. These activities work the entire body. Picture how your body looks pulling weeds. Your torso bends at unusual angles as your arms flex and pull. This works several muscle groups, including your arms, shoulders and core. Digging and turning compost is even more beneficial. Pushing into the soil works several muscle groups in the back, glutes and legs.
As with all exercise and chores, try to make it fun and check that your body is ready. I like to put on a 30-minute playlist filled with my favorite high-energy songs.
To keep my body limber, I stretch for several minutes before starting. I also switch activities, alternating between light and heavy tasks. I rake for a while, shift to pruning, then dig up or pick vegetables.
Another important tip is to make sure you -bend- at the knees instead of the back. Use long-handled tools that extend your reach and limit stooping to help avoid back pain. And if your body tells you it doesn’t like a particular activity, stop and take a break. When I’m done, I do some light chores or take a walk for 10 or 15 minutes to cool down.
My favorite part about exercising in the yard is that when I’m done, I not only feel refreshed, but I can see how much I’ve accomplished. These beautiful autumn days don’t last long, so make the most of them while you can.
