Researchers have shown that a comfortable chair becomes a "control centre" for older people: a place from which they can monitor their environment and involve themselves in activity for long periods of time. Additionally, a chair is part of personal possession and helps define a sense of personal place within an environment. In essence, when older people decide to be seated in a comfortable chair, they are choosing a place with meaning and strategic position within the environment -- and they are likely to sit for a long period of time.
If that chair is in the garden then either in or out of the chair, spring and summer gardening can be a great whole-body workout to shed extra winter weight. Weight-bearing activities such as digging and lifting can build muscle, and aerobic activities such as raking, mowing and hoeing can burn calories. A 12 stone person will use 202 calories during 30 minutes of digging and tilling. Other calorie burners include:
Raking (30 minutes) 162
Planting trees (30 minutes) 182
Trimming shrubs, manually (30 minutes) 182
Laying turf (30 minutes) 202
Weeding (30 minutes) 182
Turning compost (30 minutes) 250
As with any exercise, it's important to warm up and stretch before you begin gardening. Vary your activities to avoid overusing specific muscles. To prevent back injuries, bend from the knees when you rake and hoe or when you lift heavy objects such as bags of potting compost.
You'll also want to protect yourself from excess sun exposure. Wear a hat and use a sunscreen with an SPF of at least 15. Drink adequate fluids to avoid becoming dehydrated, and retreat to someplace cooler if you feel yourself getting overheated.
Dig for Your Bones
There's even more good news for green thumbs. According to a 2000 study that compared many forms of exercise, gardening is most significant for preventing osteoporosis in women age 50 and older. Researchers compared gardening to bicycling, aerobics, dancing and weight training. Gardening and weight training were the only two activities shown to be significant for maintaining healthy bone mass.
The Fruits of Your Labour
The best part of gardening may be the edible rewards. A summer's bounty of fruits and vegetables contains fibre that may reduce your risk for colon cancer, as well as antioxidants and phytochemicals that may reduce your risk for heart disease and some cancers. Fruits and vegetables are also low in fat, which can help with weight loss.
