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Gardening is a form of physical exercise that can benefit your
overall health, including the health of your bones. If you're
going to garden, you might as well garden healthy. So let me offer
you a few tips to get the greatest physical benefits. Researchers
have found that even relatively simple garden tasks, such as
gathering debris and pushing a loaded wheel barrow, exercise a
variety of muscle groups. Patients should speak with their doctor
before beginning any new physical activities (such as gardening).
Below are some gardening tips for you to remember before working in the
garden.
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- The most essential tip is the most obvious-making sure your body is ready for the work-load
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- Be sure to warm up your muscles as well as your back and joints before you start your routine
- A general 5-10 minute warm-up followed by light stretching is recommended; afterwards, follow up with a cool-down period
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- Vary your tasks-alternate light activities with heavier ones
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- Don't expect to get all of your gardening goals done the very first day. Plan ahead for what you want to accomplish and then set certain tasks for different days
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- Be especially cautious on the very first day of gardening so as to not overwork yourself
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- Keep on moving-change position every 10 minutes
- Staying in one position for too long or repeating the same motion over and over puts undo stress on your muscles and tendons
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- Hydrate frequently, particularly on hot days
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- Avoid constantly bending over
- Whenever possible, choose kneeling over bending, which will put much less strain on your back or spine
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- Keep objects close to your body and move your feet instead of twisting your body to move or pick up things
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- Whenever you lift an object, big or small, keep your spine in a neutral position. And always, use your legs to power you up to standing instead of relying on your back. Most importantly, never attempt to lift something that is too heavy for you. Test the object first to see if you can pick it up without strain. If you can't, get help or carry only part of the load
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