3 minute read
Senior Fitness
Fitness Over 50
Staying Fit For Spring
By Nathan Haines
SPRING IS IN THE AIR, AND FOR MANY PEOPLE IN THE WILLAMETTE VALLEY IT’S ACCOMPANIED BY HOURS OUTSIDE DIGGING, PLANTING, PRUNING, WEEDING, AND MOWING.
The beauty of this time of year is what so many folks look forward to through the dark, wet, and cold winter months. Often those same individuals ditch their winter exercise routine under the pretense of “I’m getting my exercise in the garden now.” While it is true that gardening challenges our bodies in certain areas of health and wellness, it is also important to continue a regimented workout plan to target those areas that yardwork doesn’t address. And, as a side benefit, you can tailor your strength and conditioning workout to make your time in the garden that much easier.
Even avid exercisers experience soreness and fatigue after the first few days tending to their outdoor space that has suddenly exploded after months of rain transition to warmer, sunny weather. This is because of a simple physiological truth: our body becomes efficient at what we do often, and inefficient at what we don’t.
Winter months not spent bending, twisting, kneeling, pulling, etc. make our bodies susceptible to inflammation and soreness from these new activities.
It is because of this reaction that many people believe their work in the garden is challenging enough to substitute for a structured exercise routine. Consider this, however: what happens to our other physical systems when we don’t target them for the 6 months we are “working out” in the yard? Once those specific gardening muscles become acclimated to your new daily routine it won’t seem as challenging, and your body won’t be getting the cardiovascular, strength, flexibility, and balance benefits that a wellplanned fitness routine gives you. Instead of thinking of these two areas of health as substitutes for each other, we can adapt each to work together to make our bodies more efficient for not only yardwork but health and wellness in general.
Modify your fitness routine over the first week or two of yardwork. • Focus on aerobic, flexibility, and balance training to allow muscles to recover from soreness related to gardening • Stretches for the lower back and hamstrings can help alleviate and prevent soreness from kneeling and bending associated with planting and weeding Once initial soreness from gardening passes, incorporate specific strength training to help make gardening easier • Squats/Sit to Stands – build overall lower body strength • Modified Lunges – targets muscles needed for getting up and down from the ground • Upright Rows – works shoulder and arm muscles needed for lifting pots, soil, etc. • Farmer’s Carry – Combines strength and movement • Grip and Forearm Strengthening – helps with digging, weeding and pruning • Core/Lower Back Exercises – Protects the spine and lower back from awkward positions and long periods of bending and kneeling
www.FitnessOver50.info
Performing these exercises correctly is just as important as performing the
exercises themselves. Ask your fitness coach for instruction before trying any new exercises!
This Spring, make a point to get outside and participate in outside activities, even if gardening isn’t your thing. The health benefits you experience will go beyond just physical. Spending time in the sun (with sunscreen) will give your body some well-needed vitamin D after the winter months. Spending time in nature can improve our mood and relieve stress, and a beautiful yard or garden can boost our spirits and help us enjoy our natural surroundings even more.
As the weather starts to turn for the better, combine your regular strength and conditioning routine with some outside time. Your body (and yard) will thank you!
Nate
Nate Haines is a co-owner and General Manager at Fitness Over Fifty in Corvallis.
Learn more at:
