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Gardening for Your
     Health
America isn’t Active
U.S. Obesity Level 2009
Physical Activity
       Requirements CDC
• Adults
 2 hours and 30 minutes every week and muscle-
 strengthening activities on 2 or more days a week
 that work all major muscle groups (legs, hips, back,
 abdomen, chest, shoulders, and arms).
Gardening is the ANSWER
      to Inactivity
Benefits of Gardening
• Allows for moderately strenuous exercise
• Encourages healthy eating habits
• Increases interaction with nature, plants, and
  the environment
• Reduces stress
• Promotes physical, social, and mental
  stimulation
Gardening Can Aggravate

• Skin care and cancer
• Carpal tunnel syndrome
• Arthritis
• Cardiovascular health
• Back/knee problems
• Heat stress
Health Issues and
           Gardening
1) Carpal Tunnel Syndrome
2) Protecting Hands and Feet
3) Arthritis
4) Sunburn and Skin Cancer
5) Summer Heat
6) Ticks
7) Heart
8) Knees and Back
9) Plant Allergies
10) Power Tool Safety
Arthritis Stats

• CDC says 22 percent of the
  population has arthritis,
  which costs our economy
  $128 billion a year.
• Some 21 million adults, or
  nearly 1 in 10, say arthritis
  limits their daily activities.
Exercise and Arthritis
• Strengthen the muscles that
  surround your joints
• Maintain and improve bone
  strength
• Improve overall strength and
  energy
• Help you achieve good sleep
• Help with weight management
• Improve your mood, confidence,
  and overall well-being
Body Positions and
        Gardening
• Gripping
• Bending
• Walking
• Lifting
• Stretching
Warm up
• Gentle stretching and warming-up
  exercises are always recommended
  before starting any workout
Bring the garden to you

• Use a form of raised garden
  – preferably one that can
  be easily tended sitting or
  standing – and keeping it
  close to your house will
  save you hours of bending,
  stooping, walking and
  lugging tools and supplies.
Use correct form

• Keep items close to your body as
  you carry them. Stand or sit up
  straight while you work, and
  change positions often
Pick appropriate tools

• Choose tools that are
  ergonomically designed and use
  them properly
• Choose long-handled tools to let
  you work comfortably when
  standing or kneeling
Tool Ideas
• Wear gloves
• Use ergonomic tools
• Keep pruners sharp and all equipment
  in top working shape for easier use.
• Add easy mobility: Use a 5-gallon
  bucket and keep tools inside
Switch tasks and switch
           off
• Take frequent breaks. After
  15-30 minutes of work, rest
  or do another type of chore
  that uses different muscles.
• The more you limit
  repetitive physical tasks,
  the better you’ll avoid
  repetitive stress injuries.
Most Common Injuries
• Back strain and knee pain
Sample Stretches
You can stretch your back by lying on the
floor, pulling your knees into your chest and
wrapping your arms around them. Hold that
position for a minute, relax and repeat 2
more times.

Stretch your shoulders by holding a towel
over your head. Bring the towel behind your
head, with one hand and lower the other
hand to below shoulder height. Hold and
gently pull on the towel. Switch sides and
repeat.
Legs will benefit from a runners stretch
such as bracing yourself on a counter
top while you stretch first one leg
behind you and then the other.
Get in gardening
           shape and stay there
• Pace yourself. Do the hard stuff first, before
  you’re tired out and more likely to overexert.

• Don’t hunch. If you squat when you weed,
  keep your back as straight as possible and
  move along as you weed, don’t reach too
  far.

• When lifting, always bend from the knees,
  not the waist, and try to keep your back
  straight.
• Use your thigh muscles to do the lifting.
  Move your feet closer to the object you
  are lifting and take a wide stance, to
  balance yourself. Keep the object close
  to you as you lift it.
• Don’t lift and twist in the same
  movement.

• Knee on both knees at the same
  time to avoid the temptation to
  twist or strain. Use a knee pad.

• Use tools with comfortable handles.
  Wrap the grip with an old piece of
  hose or coat with rubber paint, for
  gripping comfort. Remember to
  change hands from time to time.
• When using long handled
  tools, stand straight and
  keep your knees relaxed.
• If you need to twist or
  pivot, step into the twist to
  ease tension on the back.
• Get out that wheelbarrow
  or wagon and use it.
Wisconsin YouTube Video
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Gardening for your health

  • 2. America isn’t Active U.S. Obesity Level 2009
  • 3. Physical Activity Requirements CDC • Adults 2 hours and 30 minutes every week and muscle- strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
  • 4. Gardening is the ANSWER to Inactivity
  • 5. Benefits of Gardening • Allows for moderately strenuous exercise • Encourages healthy eating habits • Increases interaction with nature, plants, and the environment • Reduces stress • Promotes physical, social, and mental stimulation
  • 6. Gardening Can Aggravate • Skin care and cancer • Carpal tunnel syndrome • Arthritis • Cardiovascular health • Back/knee problems • Heat stress
  • 7. Health Issues and Gardening 1) Carpal Tunnel Syndrome 2) Protecting Hands and Feet 3) Arthritis 4) Sunburn and Skin Cancer 5) Summer Heat 6) Ticks 7) Heart 8) Knees and Back 9) Plant Allergies 10) Power Tool Safety
  • 8. Arthritis Stats • CDC says 22 percent of the population has arthritis, which costs our economy $128 billion a year. • Some 21 million adults, or nearly 1 in 10, say arthritis limits their daily activities.
  • 9. Exercise and Arthritis • Strengthen the muscles that surround your joints • Maintain and improve bone strength • Improve overall strength and energy • Help you achieve good sleep • Help with weight management • Improve your mood, confidence, and overall well-being
  • 10. Body Positions and Gardening • Gripping • Bending • Walking • Lifting • Stretching
  • 11. Warm up • Gentle stretching and warming-up exercises are always recommended before starting any workout
  • 12. Bring the garden to you • Use a form of raised garden – preferably one that can be easily tended sitting or standing – and keeping it close to your house will save you hours of bending, stooping, walking and lugging tools and supplies.
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  • 14. Use correct form • Keep items close to your body as you carry them. Stand or sit up straight while you work, and change positions often
  • 15. Pick appropriate tools • Choose tools that are ergonomically designed and use them properly • Choose long-handled tools to let you work comfortably when standing or kneeling
  • 16. Tool Ideas • Wear gloves • Use ergonomic tools • Keep pruners sharp and all equipment in top working shape for easier use. • Add easy mobility: Use a 5-gallon bucket and keep tools inside
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  • 23. Switch tasks and switch off • Take frequent breaks. After 15-30 minutes of work, rest or do another type of chore that uses different muscles. • The more you limit repetitive physical tasks, the better you’ll avoid repetitive stress injuries.
  • 24. Most Common Injuries • Back strain and knee pain
  • 25. Sample Stretches You can stretch your back by lying on the floor, pulling your knees into your chest and wrapping your arms around them. Hold that position for a minute, relax and repeat 2 more times. Stretch your shoulders by holding a towel over your head. Bring the towel behind your head, with one hand and lower the other hand to below shoulder height. Hold and gently pull on the towel. Switch sides and repeat.
  • 26. Legs will benefit from a runners stretch such as bracing yourself on a counter top while you stretch first one leg behind you and then the other.
  • 27. Get in gardening shape and stay there • Pace yourself. Do the hard stuff first, before you’re tired out and more likely to overexert. • Don’t hunch. If you squat when you weed, keep your back as straight as possible and move along as you weed, don’t reach too far. • When lifting, always bend from the knees, not the waist, and try to keep your back straight.
  • 28. • Use your thigh muscles to do the lifting. Move your feet closer to the object you are lifting and take a wide stance, to balance yourself. Keep the object close to you as you lift it.
  • 29. • Don’t lift and twist in the same movement. • Knee on both knees at the same time to avoid the temptation to twist or strain. Use a knee pad. • Use tools with comfortable handles. Wrap the grip with an old piece of hose or coat with rubber paint, for gripping comfort. Remember to change hands from time to time.
  • 30. • When using long handled tools, stand straight and keep your knees relaxed. • If you need to twist or pivot, step into the twist to ease tension on the back. • Get out that wheelbarrow or wagon and use it.