Spring is here, and many folks are brushing off their garden gloves and hitting the flower beds. Great both for mental and physical health, gardening relieves stress and burns calories, with a study from the University of South Carolina showing weeding burns over 350 calories an hour!*
With all that bending and lifting, yard work certainly takes a toll on your body. So how can you prevent injury and stay in tip top weeding shape?
Anyone who trains at Veritas can tell you “squats are king.” Working your glutes, quads and hamstrings, squats will help you lift properly and help prevent back and knee injuries. No squat rack nearby? Try a chair squat!
Strengthen That Core
All the twisting, raking, yanking, and lifting requires a LOT of core strength and stability, so take some time to work on your planks and chopping motions.
Carry On- Farmer’s Carry and Dumbbell Deadlift
Lifting bags of dirt and buckets of water requires arm, back, core and grip strength. Check out the Farmer’s Carry and Dumbbell Deadlifts. If you’ve ever carried bags of groceries, you’ve already done the Farmer’s Carry!
*Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. The Compendium of Physical Activities Tracking Guide. Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University. Retrieved 3.3.18 from the World Wide Web.