Tending your yard and garden can help you stay fit. But don’t begin outdoor chores without stretching your muscles first.
“Too many folks plunge into yard work without warming up, and the result can be sore knees or an aching back the next day,” says Michael Kelly, DO, a family medicine practitioner with the Community Medical Center at Lakeland Hospital, Watervliet.
“It only takes a few minutes of stretching to ward off injury,” says Dr. Kelly. “Bending and lifting in a safe fashion are also important when working outdoors.”
If you’re headed for the yard or garden, follow these safety tips:
- Warm up with a short walk
- Stretch upper body muscles by reaching skyward several times
- When planting or weeding, use a knee pad or stool to prevent knee strain
- Move heavy items using a wheel barrow
- Lift with your legs, never with your back
- Take rest breaks to avoid over-use injuries
- Rake leaves and brush into small piles, to avoid heavy lifting
- Carry pots, plants and other items close to your body
- If you’re not used to working outdoors, check with your doctor before embarking on strenuous outdoor chores.
“If you do feel sore after yard work, ice the affected area to ease pain and swelling,” says Dr. Kelly. “Over-the-counter pain relievers such as ibuprofen (Motrin), acetaminophen (Tylenol) or naproxen (Aleve) can also ease muscle pain.”
If you still feel sore after two or three days, see your doctor. Gardening and yard work are excellent ways to stay fit.
Research shows that working outdoors 30-45 minutes most days of the week can help you lose weight, fight stress and keep your bones, muscles and joints in good shape.
“For many people, gardening and yard work are much more fun than traditional exercise, and you have the fresh flowers, tasty vegetables and trim lawn to show for it,” says Dr. Kelly. “So, by all means, enjoy your outdoor chores. Just be sure to warm up before grabbing that shovel, rake or garden trowel.”
Join the Conversation! What other outdoor activities are you looking forward to this spring? Share with us in the comments section below.
Apr 17, 2015 Reporting from Niles, MI
Headed for the Garden? Be sure you stretch first
https://www.spectrumhealthlakeland.org/health-wellness/ask-the-experts/ask-the-experts/2015/04/17/headed-for-the-garden-be-sure-you-stretch-first
Apr 17, 2015
Apr 17, 2015
SpectrumHealth Lakeland
Tending your yard and garden can help you stay fit. But don’t begin outdoor chores without stretching your muscles first.
“Too many folks plunge into yard work without warming up, and the result can be sore knees or an aching back the next day,” says Michael Kelly, DO, a family medicine
Headed for the Garden? Be sure you stretch first
SpectrumHealth Lakeland
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