Gardening and yard work as exercise

Kathy Smith, Democrat Columnist

Spring time and the beautiful weather may inspire you to get out and do yard work or work in a garden. Gardening and yard work provides exercise that leads to things of value, ranging from homegrown tomatoes to curb appeal.

For many who can’t get motivated to ride a bicycle or walk, gardening at any level can be a good choice for exercise. Gardening and yard work can strengthen limbs, help the cardiovascular system and help develop flexibility and hand-eye coordination. It is adaptable to a range of physical disabilities. It even helps relieve tension while providing good sunshine and fresh air.

With any form of exercise, there is a risk of injury. Gardening and yard work are no exception. These tips can help a gardener benefit from the exercise, but reduce the risk:

n Learn to recognize your tolerance for exertion and don’t exceed your limits. Vary activities, pace yourself and/or take rest times.

n If you get muscle aches and pains, rest and apply a cold pack at intervals through the day. Save any heat treatments for a few days later and combine it with stretching exercises.

n Don’t ever get so involved that you get over heated. Heat-related illnesses can kill. The younger or older you are, the more vulnerable you are. For everyone, however, the risk goes up with the air temperature and the dew point. So, monitor the resulting heat index. This is the perceived heat your body will be reacting to. An air temperature of 82 degrees, combined with a dew point of 82, equals a heat index of 95 degrees.

n Drink water or juice, but not beer or caffeinated beverages. Alcohol and caffeine dehydrate.

n Don’t depend on thirst to tell you when to drink. Research shows that it won’t. Drink a pint of water before going outside and another 8 ounces after each 30 minutes of gardening.

n Use sunscreen to prevent burns and to head off the potential for skin cancer.

n Wear a brimmed hat and sunglasses. Studies have found that wearing a hat and sunglasses can greatly reduce your risk for developing macular degeneration of the eyes.

n Learn to lift properly. Keep your back straight and knees partially bent. Use leg and buttock (non arm and back) muscles to provide the strength.

n Make use of such labor-saving devices as garden carts and wheelbarrows to move heavy objects.

n As you by tools, select ones that are sized to fit you. A too-long or too-short handle, for example can quickly cause muscle strain and fatigue. A too-large power tool can actually be exhausting to use. Then it can become a dangerous weapon when exhaustion makes you lose control.

n Keep power tools away from those too young or too unskilled to handle them safely.

n It tools come with an owner’s manual, read it first. Then follow its directions for operating the equipment. Also follow its recommendations for wearing such safety equipment as goggles, ear plugs, leather shoes and/or chemical-proof gloves.

n Make glove protection an absolute necessity when gardening. Cotton gloves can help reduce the number of scratches you get, plus prevent the blisters that often result from repetitive work. Leather gloves are event greater protection if you are working this thorny plants. Any gloves cut the odds for cuts, abrasions, torn fingernails and infections.

n Learn to recognize and avoid poison ivy. Do the same with stinging insects, many of which will be benefitting your garden.

n Never handle wildlife alive or dead. If wild animals feel cornered, most will fight as hard as they can. Most are a haven for microorganisms, ticks, lice and others that can be unhealthy for humans. If you ever have to remove dead wildlife from your garden or yard, use a shovel.

n Make it a practice to wash your hands, arms and face thoroughly when you return indoors. Use lots and lots of soap and cool water if you suspect you may have been in contact with poison ivy. During tick season, also take a shower within hours of coming indoors, so you can wash ticks away before they have time to get inbedded.

Then take time occasionally just to walk through your garden and yard. Enjoy the fruits and the value of your labors.

Some people say they feel an almost spiritual renewal from being outdoors in beautiful surroundings. Gardening is definitely not a exercise that is wasted.

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Kathy Smith is the Parker County extension agent. Her column appears Sundays. She may be contacted at (817) 598-6168.