By Jenilee Matz, M.P.H., Staff Writer, myOptumHealth

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Caring for your yard and garden can lead to dazzling grass, flowers and a wealth of herbs and vegetables. But a well manicured lawn can give you more than a sense of pride and tasty foods. Digging in the dirt can make you fit.

Doing yard work and gardening enhances endurance, builds strength, improves flexibility and helps to control weight. Working outside can also improve mental health. It helps to relieve stress, and seeing the results of your work can give you a feeling of gratification and accomplishment.

Your yard, your gym
Working in your yard can burn just as many calories as a moderate gym workout. Most types of yard work are forms of aerobic exercise, which helps your heart and lungs stay healthy. These activities also help strengthen muscles and bones:

• Raking and bagging leaves
• Mowing the lawn with a push mower
• Pushing a wheelbarrow
• Carrying wood
• Clearing land
• Hauling branches
• Laying sod
• Weeding
• Digging in the garden
• Shoveling snow

To get a total body workout, do a variety of yard work activities. For example, raking builds shoulder, chest and back muscles, while digging and weeding tones thighs.

Getting started
If your body's not used to working in the yard, see your doctor before grabbing that shovel. Always check with your doctor before you increase your activity level.

Healthy adults should aim for 30 minutes of moderate-intensity exercise on most days of the week. That goal can be met by working in the yard. Spend a weekend afternoon bagging leaves or planting flowers, and weed for a bit on weeknights.

Safety first
When doing yard work, using proper technique is important for injury prevention. Twisting, turning and bending can lead to back injuries and muscle strains. Be especially careful when raking leaves, shoveling snow or digging in the garden. Try these tips to reduce your risk of injury:

1. Warm up with a short walk before you begin, followed by light stretching.
2. Keep your stomach muscles tight when doing any activity. This keeps your back properly aligned.
3. Don't twist when raking, shoveling or digging. Keep your feet shoulder-width apart with one foot forward. Alternate which foot you put in the front.
4. Lift with your legs, not your back. To do so, bend at your knees when picking up heavy objects instead of bending over at the waist. And don't twist your back as you lift. If you have to turn, rotate your entire body.
5. Breathe right. Exhale when you lift a heavy object and inhale when you put it down. Never hold your breath.
6. Carry things close to your body. This lessens the strain on your back and neck.
7. Vary movements. Don't stay too long in one position or do all the work using one arm. Switching it up can prevent muscle strain and spasms.
8. Use comfortable rakes, shovels and other tools for your height and strength.

Remember that yard work is exercise. Doing too much, too soon can leave you sore, tired and hurt. Start slowly and take frequent breaks. Drink plenty of water and wear sunscreen with an SPF of 15 or higher. And be extra cautious when using power mowers and tools.

View the original Yard work and gardening for exercise article on myOptumHealth.com 

SOURCES:

• International Chiropractic Association. Chiropractic Association issues gardening safety tips. Accessed: 03/04/2010

• American Council on Exercise. Diggin' in the dirt. Accessed: 03/04/2010

• Centers for Disease Control and Prevention. How much physical activity do adults need? Accessed: 03/04/2010

• American Academy of Orthopaedic Surgeons. Avoiding the "rakes and pains" of autumn yard work. Accessed: 03/04/2010

• National Gardening Association. Eating well. Accessed: 03/04/2010