Working outside is hardly your garden-variety workout. Amateur gardeners and professional landscapers alike will tell you that working outside all day can be a tough row to hoe -- and it can burn some serious calories.
Everyday outdoor chores, such as mowing and digging, can provide aerobic exercise and build strength, respectively. The only thing better than combining yard work with working out is the refreshing reward: a fresh tomato, homegrown basil or the smell of petunias.
Learn about great backyard workouts you can get by doing outdoor chores, their health benefits and how to prevent injury so you can stay healthy.
Best Backyard Workouts for Serious Calorie Burning
Gardening: When you're digging in dirt or raking, switch hands and your direction of attack to equally distribute the work among all the muscles in your arms and upper body. Try to balance the reps and intensity of your pushing and pulling motions.
Mowing: Ditch the riding mower and get a classic push mower. Switch your mowing pattern to keep your brain engaged.
Heavy lifting and odd jobs: Bend from your knees, not your back, when lifting, rolling or pulling. Also, try changing your stance every so often (right leg forward, then left leg forward) to target a range of muscle groups and avoid straining one area.
Read More: Helpful Fitness Tracking Tools to Inspire Exercise
Benefits of Outdoor Chores as Backyard Workouts
According to the National Institutes of Health, gardening for 30 to 45 minutes is on the recommended activity list for moderate exercise. Remember, if you're going to be working hard, first take a few minutes to warm up and stretch. Also, mix in some water and rest breaks.
Gardening has been noted for its ability to promote brain health, and simply being outdoors under the sun will increase your vitamin D production.
How to Avoid Backyard Workout Injuries
In addition to avoiding the pains and strains of yard work by mixing up your motion and taking breaks, there are a few other tips to follow. First, if applying lawn fertilizer or any other potentially toxic chemicals, wear a mask and gloves to avoid exposure.
Second, when mowing the lawn make sure to keep your arms by your side and walk instead of having them stretched out while moving at a quicker pace. This will prevent you from straining any back muscles if you were to trip while mowing the lawn.
Protect Yourself from Pests During Your Backyard Workouts
To get rid of the not-so-friendly pests -- mosquitoes -- eliminate any standing water in your yard. Also, keeping the grass short should help keep down the tick population.
As for any rashes or itchy bumps, localized applications of hydrocortisone creams or spray should do the trick. If not, consult your physician for treatment.
Want more workout tips? Talk to PartnerMD's in-house health coaches to design a plan for you to stay healthy.
Learn more about how you can improve your overall health and wellness in our free eBook:
Topics:
