Strengthening Your Body
for Gardening and Life
Rebecca Davis, Extension Educator
University of Maryland Extension
January 7, 2010
Equal opportunity employer and equal access programs
Goals
1. Gardening as exercise
2. 2008 Physical Activity Guidelines
3. Benefits of Exercise for gardening
and life
4. Preventing Injuries
5. Resources
Physical Activity has a Profound
Effect Upon Health
• Physical activity is one of the most important
steps people can take for their health.
Physical Activity Guidelines
for Americans
“
The Federal Government published comprehensive
Physical Activity Guidelines for Americans for the
first time in 2008
”
Aims of the Physical
Activity Guidelines for Americans
• Stem the tide toward inactivity and its
consequences
• Move toward a prevention oriented society
What Is New About the Guidelines?
• First major science review in more than a
decade.
• Include a range of activity: “The more you do,
the more benefits you gain.”
• Specify a total amount of activity per week.
People can design their own way to meet the
Guidelines.
• Address Americans over the age of 6 and
specific subgroups.
Major Research Findings
• Regular activity reduces risk of many
adverse health outcomes
• Some activity is better than none
• Added health benefits generally occur as
amount of activity increases
• Most health benefits require at least 2
hours and 30 minutes (150 minutes) a
week of moderate-intensity physical
activity
Major Research Findings (cont.)
• Aerobic & muscle-strengthening activity
are beneficial
• Health benefits apply to people of all types,
sizes, and ages
• Health benefits occur for people with
disabilities
• Physical activity can be done safely.
• Benefits far outweigh possible risks.
Does Everyone Need the Same Amount of
Physical Activity?
• The amount and type of activity needed
depends on:
– age; and
– special conditions
• Many choices—“Be Active Your Way”
means meeting the guidelines based
on setting personal goals.
Key Guidelines – Adults
(ages 18–64)
• Minimum levels a week
– 2 hours and 30 minutes (150 minutes)
moderate-intensity aerobic activity; or
– 1 hour and 15 minutes (75 minutes) vigorousintensity aerobic activity; or
– An equal combination
• Muscle-strengthening activities that involve
all major muscle groups should be
performed on 2 or more days of the week.
Key Guidelines – Adults
(ages 18–64) (cont.)
• For additional health benefits
– 5 hours (300 minutes) moderate-intensity
aerobic activity a week; or
– 2 hours and 30 minutes (150 minutes)
vigorous-intensity aerobic activity a week; or
– An equivalent combination
Key Guidelines – Older Adults
(ages 65 years and older)
• Follow adult guidelines. When not possible, be
as physically active as abilities and conditions
allow.
• Do exercises that maintain or improve balance
if at risk for falling.
• Those without chronic conditions and
symptoms (e.g., chest pain or pressure,
dizziness, or joint pain) do not need to consult
a health care provider about physical activity.
Additional Considerations
Other subgroups of the population in the
Physical Activity Guidelines for Americans
include:
• Persons with disabilities
• Women during pregnancy and the
postpartum period
• Adults with selected chronic conditions
Physical Activity Guidelines
• For all individuals, some activity is better than
none. More is better.
• For fitness benefits, aerobic activity should be
episodes of at least 10 minutes.
• Physical activity is safe for almost everyone.
The health benefits of physical activity far
outweigh the risks.
What About Using Daily Activity
Instead of Weekly for Adults?
• The current Guidelines recommend a total
amount of aerobic activity time per week.
• The recommendation of doing 30 minutes
of moderate physical activity on 5 days a
week is one way to meet the minimum
amount recommended.
What is the difference between the new
guidelines and the old guidelines?
The U.S. Department of Health and Human
Services issued the 2008 Physical Activity
Guidelines for Americans to complement the
Dietary Guidelines (MyPyramid), which are a
joint effort between HHS and USDA.
What About Most People
Who are Inactive?
People Getting Started Should:
• Do what they can and then look for ways to
do more.
• Pick an activity they like that fits their lifestyle.
• Get support from friends & family.
• Gradually build up over time. Add more time,
then more days before increasing intensity of
activity.
Two Kinds of Exercise
Adults Need for Overall Health
• Aerobic/Cardio
Guideline Minimum: Moderately intense aerobic
workout 150 minutes/week
• Muscle-strengthening:
Guideline Minimum: 2 days/week; Include all the major
muscle groups such as legs, hips, back, chest, stomach,
shoulders, and arms.
How can I tell if I’m exercising aerobically
at a moderate or vigorous level?
Vigorous activities take more effort than
moderate ones.
Here are examples of moderate and vigorous
aerobic physical activities.
Do these for 10 minutes or more
at a time.
Moderate Activities
I can talk while I do them, but I can’t sing.
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Ballroom and line dancing
Biking on level ground or with few hills
Canoeing
General gardening (raking, trimming shrubs)
Sports where you catch and throw (baseball, softball,
volleyball)
Tennis (doubles)
Using your manual wheelchair
Walking briskly
Water aerobics
Vigorous Activities
I can only say a few words without stopping to catch
my breath.
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Aerobic dance
Biking faster than 10 miles per hour
Fast dancing
Heavy gardening (digging, hoeing)
Hiking uphill
Jumping rope
Martial arts (such as karate)
Race walking, jogging, or running
Sports with a lot of running (basketball, hockey, soccer)
Swimming fast or swimming laps
Tennis (singles)
Definitions
Moderate Intensity
Rule of Thumb - You notice your heart rate
has increased.
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–
–
–
Walking Briskly (15-minute mile)
Light yard work (raking, mowing)
Biking casually
Light strength training
Definitions cont'd
• Vigorous Intensity
Rule of Thumb: Your breathing is hard and
fast.
- jogging
- swimming (laps at a quick pace)
- jumping rope
- competitive sports
- challenging strength training
Target Heart Rate
• To maximize calorie burning you should
exercise between 60-80% of your maximum
heart rate.
How Do I Monitor HR?
• Beginners at 60% (moderate intensity)
• Intermediate at 70%
• Advanced at 80%
Rule:
Subtract your age from 220 and multiply percentage to
find your target heart rate.
Ex: 220-45=175 175 X70 %= 123 BPM
• Use heart monitor or manual monitoring
Bone-strengthening Activity
Produce an impact on joints/muscular-skeletal system that
promotes bone growth and strength.
For Adults:
• Jogging
• Weight Training
• Jump Rope
For children:
• "Normal" play
Research Findings on Strength Training
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Increases muscle mass
Increases metabolic rate
Maintains or increases bone mass
Improves balance and fragility
Improves glucose control
Reduces arthritis symptoms
Improves self-confidence
Decreases depression
Strength Training and Bone
• Around age 30 bone loss begins to occur
• In perimenopause, estrogen levels decrease causing 2-5% loss
in BMD over the following 10 years; bone loss at its highest
rate 3-6 years after menopause resulting in as much as 20%
loss of BMD
• Osteoporosis-related fractures happen to more than 50% of
people over age 50 (1 in 2 women and 1 in 5 men)
Biology of Aging
• Approximately 10 million Americans have osteoporosis, 80% of
whom are women.
• One in two women will experience an osteoporosis-related
fracture.
Inactivity and Aging
• Sarcopenia
strength training combats loss of muscle mass as a result of aging
and a sedentary lifestyle
Loss of Muscle due to Aging
So….. What Does All this Mean for
Gardeners?
• Is gardening a good aerobic and/or
strength training exercise?
• If so, why?
• Why not?
• How do you know?
Tips for Getting in Shape
Before Gardening Season
• Begin a strength
training program
– Work on strengthening
core muscles (back,
stomach, hips)
• Build aerobic capacity
– Walk, bike, swim, etc.
Growing Stronger
Strength Training for Older Adults
Developed by Tufts University
and Centers for Disease Control
Free to download at
www.growingstronger.nutrition.tufts.edu
Other Resources
• http://www.health.gov/paguidelines
• http://www.healthfinder.gov (a guide to reliable health
information on physical activity and other topics)
• http://www.health.gov/dietaryguidelines
• http://www.womenshealth.gov
• http://www.healthierus.gov
• http://www.adultfitnesstest.org
Tips for Staying Healthy
While Working in the Garden
• Warm up before heavy
work
• Lift with your legs
• Keep your back straight
• Watch knee position
• Don’t bend from your
waist
• Don’t lift and twist
• Use a knee pad
• Work from both knees
(don’t lean on one
knee)
Questions?