Fitness After Fifty

Gardening is a Sport

Gardening is a Sport

 

Words like cross-training, warm-ups and stretching don’t often come to mind when you think about gardening but health experts say that they should.

 

Every spring, doctors see an increase in complaints about back pain and other injuries related to overuse and bad form. Not surprisingly a good number of the sufferers are gardeners rather than the usual weekend golfers and tennis players.

 

Gardening involves stretching, bending, pushing, pulling and lugging and are often doe for hours at a time. The problem is that gardeners don’t think of themselves as athletes and forget about warm-ups and cool-downs. Gardeners get injuries for the same reason that other ‘athletes’ do. Poor form taxes muscles and puts pressure on joints resulting in back pain and knee injuries. 

 

Gardening is good exercise. The key is to do it right. Approach gardening as you would any other workout. Stretch those muscles. Think about cross training and vary your activity and change positions often.  Remember to alternate between weeding, pruning, and mowing; just like you would at the gym as you move from one exercise machine to the next. 

 

The right equipment is as important in gardening as in any other exercise program. Many stores offer ergonomic tools but you need to try them out and find the ones that are comfortable and will work best for you. 

 

If you are serious about gardening, be serious about your conditioning program too. Yoga for Gardeners and Gardener’s Yoga:

Bend

and Stretch, Dig and Grow will give you some great ideas and make your warm-up fun.

 

Source: “Gardening is Touch on Your Body,” by Tara Parker-Pope (The Wall Street Journal, July 14, 2007).

 

Successful Walking

Successful Walking

There are articles on walking in every magazine that you pick up, and I read every one of them.  I am a walker. I am a walker, thanks to my 13 month old puppy who won’t take no for an answer.  She is my very own personal trainer.

Yesterday I read an article called “Stepping Up” by Mary Anne Dunkin (Arthritis Today, March/April 2008).  The concepts aren’t new but I think we all need reminding of how important exercise is for us.   It is important to keep walking, especially as we get older, if we want to remain active and independent.

Several people have joined Miss P. and me on our morning walks because they wanted someone to motivate them to walk.  Despite their interest, we haven’t met anyone who could walk a mile without wheezing, panting and giving up.  I hate it when people give up, don’t you? 

Ms. Duncan lists five sure fire strategies to help you get started or to stick to your walking routines.  The first one is find a buddy.  This isn’t as easy as it sounds.  It is difficult to find another human at the same fitness (or lack of fitness) level that you are and even if you do, it is difficult to mesh schedules.  So what do you do?  You might consider joining a walking club through the YMCA or your local senior center, but even then it is difficult to find a time that is convenient for both of you. The best walking companion is in the world is a dog and if you don’t have one of your own, borrow one. You will be glad you did.  Your dog will walk with you every day without complaints or excuses and they will appreciate your efforts and love you for it.

The next strategy is to do something different.  Very your routine.  Find a scenic route.  Walk wherever you are.  Do your route in reverse.  Smile at everyone you meet.  Drink in the sunshine and fresh air.  Listen to a book on tape or some motivating walking audios.

Common sense should tell you that the next suggestion will be to get yourself a good pair of walking shoes.  One of the ladies who wanted to walk us was wearing pink gardening shoes. Give me a break. A pair of shoes is the only piece of equipment that you need for walking.  You can even buy shoes that will correct your balance, cater to your bunions, your weak ankles or even ankle arthritis or fusions.  You can’t walk if your feet hurt so splurge…get yourself a really good pair of shoes.

Track your progress.  Wear a pedometer.  It is really fun to keep track of how many steps or how many miles that you are walking.  It is very motivating to set goals and meet them.  You can get a simple pedometer at the grocery store or something totally sophisticated that talks to you and tells you how many calories you are burning.  Set a goal, track your progress and set goals.  No excuses accepted.  People who are serious about their exercising find the time.  My personal trainer is standing here right now.  Time to go!