Stacy Walters’ Fit to Garden program is designed to help gardeners prepare their body to safely perform the task at hand; the bending, kneeling, twisting, standing and squatting movements necessary for effective lawn and garden care.
Gardening, like any other strenuous activity, requires strength training in the off-season, a dynamic warm-up, proper biomechanics, and post-activity stretching. The goal is for gardeners to reduce the risk of injury, make lawn and garden work easier and more enjoyable… and ultimately help gardeners become stronger!
View the instructional videos and download the practical guides. These guides include detailed photos and descriptions of exercises, stretches, and proper gardening biomechanics.
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Gardening is a physical activity to enjoy for a lifetime!
Lawn and garden care offers countless benefits to the largest generation in U.S. history. In addition to beautiful landscapes and fresh foods, gardening decreases blood pressure, reduces stress, improves confidence, helps focus, and strengthens the body. In addition to gardening’s physical benefits, proponents point to the psychological boost conferred by accomplishing a task and literally taking time to smell the roses.
Stacy Walters’ fitness philosophy takes those benefits one step further, presenting ways to strengthen the core for maximum endurance and techniques that can help adults with pre-existing joint pains enjoy their lawns and gardens. Stacy further leverages her understanding of the rewards associated with gardening as exercise in her Fit to Garden videos and practical guides located in the Fit To Garden section of the site.
Some noteworthy facts include:
• Yard work is one of only two activities with a significant impact on maintaining healthy bone mass and preventing osteoporosis in older women.
• Gardening provides an adequate and challenging workout, but is not as stressful on the body as other exercise options, like jogging or aerobics.
• Gardening could well be viewed as cross-training for fitness enthusiasts and as exercise for one and all.
• Lawn and garden care facilitates weight loss!
Last modified on 2010-07-27 17:56:51 GMT. 0 comments. Top.
Gardening is on the rise, yet about one in every five do-it-yourself injuries occurs during the activity. It’s important to recognize, however, gardening does not cause injury. Poor gardening technique causes injury. Planting flowers or an organic vegetable garden should be enjoyable. Call me crazy, but I actually think weeding is a great way to relieve stress and connect with nature! However, spending time working in the yard or garden is not fun if you wake up sore the next day. My low back was very tight before I headed out to my garden on Saturday. I never would have been able to enjoy the day in the garden without practicing what I preach. Stacy’s number one rule while gardening? AVOID BENDING OVER AT THE WAIST! Improper form Instead, avoid discomfort by alternating between sitting on a stool (get creative, an upside down pot can work just as well) And kneeling Remember to keep your work close to you and tighten your abdominal muscles if you need to reach or move. It is also important to keep your wrist in alignment and avoid “flicking” your wrist as you dig. For more information on gardening biomechanics, check out the proper lifting technique demonstration.
Protect Your Back While Gardening
Last modified on 2010-05-09 17:44:22 GMT. 0 comments. Top.
Spring has sprung and if you’re like me, we find it difficult to pace ourselves on gardening projects. The lure of the garden proves challenge to stay hydrated, eat, and come indoors short of 8 hours, let alone find the time to stretch. The next day we wake up very sore. The low back is screaming the loudest, right? The only way I will take time to stretch is if it’s convenient, no equipment is needed, and the stretches are fast and easy. I realize you don’t want to hear all of the anatomical jargon, so I’m going to simply give you the top 4 stretches to perform after gardening. Spend just 5 MINUTES before you call it quits for the day and your back will be much happier the next morning! Quick Tips: “C” STRETCH Begin by sitting in a lawn chair. Scoot your buns to the edge of the chair and allow your should blades to rest on the back of the chair (keep space between your low back and the chair). Hold underneath one knee and pull it in toward your chest, imagine you are making a “C” with your spine. Switch sides. Complete the stretch by pulling both knees in toward your chest. Feel the stretch in the low back. LEAN ON ME Begin by sitting in a lawn chair. Scoot your buns to the edge of the chair and place one heel on the ground in front of the chair with a straight leg; the opposite knee is bent with the foot on the ground. Place your hands on the bent knee for support. Gently lean forward with a straight spine and feel the stretch in the back of the leg. Switch sides. HOT CROSS BUNS Begin by sitting in a lawn chair. Cross one ankle over the opposite knee. Gently lean forward keeping the spine straight and feel the stretch in the buns, hips, and even the low back. Switch sides. THE HUGGER Begin by sitting on a bench (or on the ground) with both legs straight. Bend one knee and hug it in angling toward the opposite shoulder. Gently round the low back and lean back slightly. Feel the stretch in the low back and hip area. Switch sides. See, just a quick 5 minutes before you head in for a hot bath. Let me know how the stretches work for you, cheers! Visit my Fit to Garden page for more photos, descriptions, and videos on avoiding next day soreness.
Help, I’ve Gardened & I Can’t Get Up
