How many of you enjoy gardening, getting amongst the soil, nature, fresh air and sunshine? And would far prefer tending to your garden than to your body? You’re not alone. The good news is you can strengthen your body as you are gardening if you follow these simple tips:
Gardening is dynamic. There is lots of pushing and pulling, lowering to the ground, weight-bearing and reaching above. Your garden can be your strengthening workout if you know how to move yourself well.
1. First important point: the exhale phase of our breath engages our abdominal muscles naturally. Every time you laugh, chuckle, cough, sneeze, breathe out forcefully, your abdominals naturally work. So when you next lower to the ground, reach up high, lift or carry, mindfully breathe out, using your exhale to convert the power from your legs to your upper body. Very clever.
2. Second important point: Lower to the ground rather than bending over. Gardening is all about getting amongst it. Imagine you are a wicket keeper at a cricket match, legs apart, bottom drifts backwards, half squat position, middle back level with the ground. This is a wonderful position for all our joints: hips, knees, ankles and spine: safe, functional and balanced. You can easily move from side to side, up and down from this half squat position. It allows the pelvis and legs to take the load rather than the little joints in your spine. Toddlers naturally lower to the ground like this.
3. Third important point: Be mindful. Notice the sensations and tensions in your body just as you would notice the smells in your garden, or whether a plant looks like they need more water or soil. If your body feels tension, change position, stand up and do another activity that uses different muscles for a while. Notice your breath. Do you hold it when pulling out a difficult weed? This just creates tension. Try exhaling as you pull and notice the difference.
Remember, if you keep a wide base, change your position and activity often and breathe as you tend to your garden, you are taking care of yourself and strengthening at the same time. Good news for busy lives.