{"id":11749,"date":"2006-08-17T00:00:00","date_gmt":"2006-08-16T16:00:00","guid":{"rendered":"http:\/\/localhost\/wordpress\/2006\/08\/17\/your-personal-outdoor-gym\/"},"modified":"2021-03-22T11:46:44","modified_gmt":"2021-03-22T03:46:44","slug":"your-personal-outdoor-gym","status":"publish","type":"post","link":"https:\/\/www.rakansarawak.com\/v4\/2006\/08\/17\/your-personal-outdoor-gym\/","title":{"rendered":"Your Personal Outdoor Gym"},"content":{"rendered":"

<\/p>\n

Who
\nwould ever have thought that 45 minutes of gardening burns as many calories as
\n30 minutes of aerobics. <\/span>This is because
\ngardening is commonly viewed as only a hobby, something fun to do in the spare
\ntime, and not as a health benefit. <\/span>But
\nthe fact is that pottering around in the garden translates to exercises
\ndisguised in the form of hauling topsoil, weeding, mowing and raking with our
\nlegs, arms and shoulders. <\/span>For the
\ngardening enthusiasts, experiencing weary muscles in the back, arms, shoulders
\nand legs are common symptoms after an hour or so in the garden.<\/o:p><\/span><\/font><\/p>\n

\n<\/div>\n

Indeed,
\ngardening is the world's best kept exercise secret. <\/span>Studies have documented that gardening is good for us in many
\nways:- it is cheaper to maintain a garden than to enroll in a gym or health
\nclub, it is a fun activity for one person or the family, it adds to the beauty
\nof the home, and it is essentially a healthy pastime for the body and
\nmind. <\/span><\/o:p><\/span><\/font><\/p>\n

\n<\/div>\n

The
\nhealth benefits of gardening are impressive because it uses all the major
\nmuscle groups in the human body. <\/span>The
\nlegs, buttocks, shoulders, stomach, arms, neck and back – the muscles that do
\nthe most calorie burning – get a good workout.
\n<\/span>In addition, gardening also increases flexibility and strengthens the
\njoints.<\/o:p><\/span><\/font><\/p>\n

\n<\/div>\n

When
\nwe take a closer look at the dynamics of gardening, we will realize that
\nturning compost is basically lifting weights, raking is like using a rowing
\nmachine and pushing the mower is similar to walking the treadmill. <\/span>Posthole diggers, shovels, rakes, push
\nmowers and wheelbarrows become the exercise machines, while the yard and garden
\narea become the running track. <\/span>Your own
\npersonal outdoor gym is just a few feet away and at no extra cost.<\/o:p><\/span><\/font><\/p>\n

\n<\/div>\n

If
\nyou require further convincing on the positive effects of gardening, recent
\nresearch has indicated that 30 minutes of daily moderate exercises such as
\ngardening lowers blood pressure and cholesterol levels, helps prevent diabetes
\nand heart disease, and prevents or slows osteoporosis. <\/span>You may even live longer. <\/span>Perhaps it is time to seriously consider
\nstarting a mini gardenasium in the home.<\/o:p><\/span><\/font><\/p>\n

\n<\/div>\n

How
\nto maximize the health benefits of gardening?
\n<\/span>By turning fun and relaxing garden work into enriching garden exercises:<\/o:p><\/span><\/font><\/p>\n

\n<\/div>\n
    \n
  • <\/span><\/span>Plan a regular gardening activity<\/span><\/b> – e.g., mowing the lawn (use a push mower instead of
    \na ride <\/b><\/span><\/font><\/li>\n<\/ul>\n
    \n<\/div>\n

    \n

      \n
    • <\/span>Vary the gardening activities<\/span><\/b> – break up gardening chores, e.g., posthole digging
      \nwith quiet weeding or transplanting <\/o:p><\/b><\/span><\/font><\/li>\n<\/ul>\n
      \n<\/div>\n

      \n

        \n
      • <\/span>Count the minutes<\/span><\/b> – make sure total daily time of garden activities adds up to 30 minutes
        \n(each activity to last at least 8 minutes)<\/o:p><\/b><\/span><\/font><\/li>\n<\/ul>\n
        \n<\/div>\n

        \n

        <\/span><\/font><\/p>\n

          \n
        • <\/span><\/span>Dig holes<\/span><\/b>
          \n– digging and shoveling are big calories burners (250-350 calories per half
          \nhour)<\/o:p><\/b><\/span><\/font><\/li>\n<\/ul>\n
          \n<\/div>\n

          \n

            \n
          • <\/span><\/span>Make a compost pile<\/span><\/b> – turning compost burns 250-300 calories per half hour<\/o:p><\/b><\/span><\/font><\/li>\n<\/ul>\n
            \n<\/div>\n

            \n

              \n
            • <\/span><\/span>Listen to the muscles<\/span><\/b> – pay attention to the working muscles and exertion
              \nlevels to minimize overuse of muscles or injuries<\/o:p><\/b><\/span><\/font><\/li>\n<\/ul>\n
              \n<\/div>\n

              What
              \nare the calories burned during some common gardening activities? The table
              \nbelow gives interesting insights into the amount of calories burned during a
              \n30-minute activity for a 180lbs person.
              \n<\/span>Do note that in general, a person who weighs more will burn more
              \ncalories than the amount shown here, while a person who weighs less will burn
              \nfewer calories.
              \n<\/span><\/font><\/p>\n

              \n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
              Activity<\/span><\/b><\/font><\/td>\nCalories
              \nBurned<\/span><\/b><\/font><\/td>\n<\/tr>\n
              Sleeping<\/span><\/font><\/td>\n36<\/span><\/font><\/td>\n<\/tr>\n
              Sitting quietly<\/span><\/font><\/td>\n40<\/span><\/font><\/td>\n<\/tr>\n
              Watering the lawn or garden<\/span><\/font><\/td>\n61<\/span><\/font><\/td>\n<\/tr>\n
              Mowing the lawn with a rider<\/span><\/font><\/td>\n101<\/span><\/font><\/td>\n<\/tr>\n
              Trimming shrubs with a powered tool<\/span><\/font><\/td>\n142<\/span><\/font><\/td>\n<\/tr>\n
              Raking<\/span><\/font><\/td>\n162<\/span><\/font><\/td>\n<\/tr>\n
              Bagging leaves<\/span><\/font><\/td>\n162<\/span><\/font><\/td>\n<\/tr>\n
              Planting seedlings<\/span><\/font><\/td>\n162<\/span><\/font><\/td>\n<\/tr>\n
              Mowing the lawn by pushing with motor<\/span><\/font><\/td>\n182<\/span><\/font><\/td>\n<\/tr>\n
              Planting trees<\/span><\/font><\/td>\n182<\/span><\/font><\/td>\n<\/tr>\n
              Trimming shrubs manually<\/span><\/font><\/td>\n182<\/span><\/font><\/td>\n<\/tr>\n
              Weeding<\/span><\/font><\/td>\n182<\/span><\/font><\/td>\n<\/tr>\n
              Clearing land<\/span><\/font><\/td>\n202<\/span><\/font><\/td>\n<\/tr>\n
              Digging, spading, tilling<\/span><\/font><\/td>\n202<\/span><\/font><\/td>\n<\/tr>\n
              Laying sod<\/span><\/font><\/td>\n202<\/span><\/font><\/td>\n<\/tr>\n
              General gardening<\/span><\/font><\/td>\n202<\/span><\/font><\/td>\n<\/tr>\n
              Chopping wood<\/span><\/font><\/td>\n243<\/span><\/font><\/td>\n<\/tr>\n
              Gardening with heavy power tools<\/span><\/font><\/td>\n243<\/span><\/font><\/td>\n<\/tr>\n
              Mowing the lawn with push mower<\/span><\/font><\/td>\n243<\/span><\/font><\/td>\n<\/tr>\n
              Double digging<\/span><\/font><\/td>\n344<\/span><\/font><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

              \n<\/o:p><\/span><\/font><\/p>\n

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