Move more… in the garden

When you garden with gusto, you give your body a welcome workout. Kathleen Alleaume tells how to gain blooming good health.

Plant with pep

• Targets core, upper and lower body
• Torches 659kJ/158cal

When you’re planting, you’re probably shovelling earth with a trowel or spade. This digging action is equivalent to lifting weights — it works both the upper and lower body, engaging your core muscles to maintain balance and stability.

TIP: When you’re digging and planting, remember to frequently switch hands so that you’re putting both arms to work.

Rake like a rower

• Targets core, upper body
• Torches 556kJ/133cal

Raking simulates the action of rowing, working the entire upper body, including the chest, shoulders, back and core muscles. If you rake at the right intensity, you’ll get a great cardiovascular workout. Exaggerate your movements and make wide, sweeping gestures. This ensures you elevate your heart rate and reach a moderate aerobic intensity, giving you maximum heart-health benefits.

TIP: To avoid injury, don’t overstretch to rake out of reach, and be sure to either switch sides every two to three minutes, or alternate your hand positions.

Mow for muscles

• Targets core, upper and lower body
• Torches 805kJ/193cal

Pushing a lawnmower, as opposed to just sitting on a ride-on mower, is an effective form of cardiovascular exercise. As the push–pull motion works your upper body and core (stomach) muscles, your lower body works to propel the machine, making mowing a whole-body workout.

TIP: Steer a mower at a constant steady speed for at least 10 minutes. You’ll not only tone and strengthen muscles, but also maintain an elevated heart rate, boosting your fitness level and burning extra kilojoules.

Bag stronger arms

• Targets upper arms, back, shoulders
• Torches 805kJ/193cal

Finished raking? Now it’s time to bag the mulch and old plants and take them to the rubbish bin. This involves bending over to scoop up the debris, so bend at the knees, not with your back. At this point, you can challenge yourself: When you’ve filled a couple of large bin bags, lift them directly above your head, hold for 10 seconds, then slowly lower them to the ground. Repeat this move 15 times, and increase the number of reps as you start to feel stronger.

TIP: Maintain good posture, and lift the bags in a way that lets you evenly balance their weight.

Weed well

• Targets core, thighs, legs, buttocks
• Torches 630kJ/151cal

We usually kneel to weed, but squatting makes this task a powerful workout, improving balance and stability. To avoid injuring your lower back, maintain correct posture: Gently lower yourself until your bottom is nearly touching the ground, keeping your torso upright and your weight on your heels.

TIP: To maximise strength and improve circulation, don’t stay in one position for too long, and stand up for regular breaks.

Stay safe

Practise good posture: When lifting heavy objects, bend at your knees, not at your waist. Make sure you turn your entire body instead of twisting your back.

Warm up: Like most workouts, gardening should include adequate warm-up and stretching sessions. Doing any type of aerobic activity for 10 minutes or so, including walking, is a good way to warm up your body, especially if you plan on hoisting hefty loads.

Take regular breaks: If you feel fatigued, take short breaks, and drink water whenever you feel thirsty.

Mix it up: Vary your gardening duties to avoid overusing or straining individual muscles.

(Energy-burn calculations are based on a 70kg person being active for 30 minutes.)