1. Gardening As Physical Activity
Flourishing Fitness
Gardening As Physical Activity
Emily Thevis
Jason King
Sarah Kraynak
Lindsay Haney

2. Objectives
At the conclusion of the presentation, the audience will be able to…
Discuss the daily exercise requirements according to the Dietary Guidelines for Americans.
Identify safety concerns in South Louisiana pertaining to gardening.
Discuss how to incorporate gardening into daily exercise requirements.

3. How often do you garden?
What previous gardening experience do you have?
What concerns do you have while gardening, and what precautions do you take?
Do you consider gardening as a part of your exercise regime?
Did you know that gardening can be used as part of your daily exercise requirements?

4. Physical Activity Recommendations Based on Dietary Guidelines
To reduce risk of chronic disease, exercise moderately 30 minutes on most days of the week
To prevent weight gain, exercise for 60 minutes on most days of the week
60 minutes of moderate gardening (raking, weeding, planting, picking crops) burns approximately 324 calories
This amount is based on a 150 pound person and will vary depending on weight, body composition, and level of intensity
To maintain weight loss, exercise for up to 90 minutes daily

5. Safety Tips Specific To Gardening In South Louisiana
To prevent dehydration…
Pre-hydrate by drinking water two hours prior to gardening
Drink water as soon as you become thirsty, as dehydration has begun by the time symptoms are experienced
Take frequent water breaks
Avoid drinking alcohol and sugary beverages during and prior to gardening
Signs and symptoms of dehydration are headache, lack of urination, thirst, fatigue, weakness, loss of appetite, and dry mouth.
Lack of these symptoms indicates that you are well-hydrated

6. Remember… When lifting heavy objects Wear protective gear
Bend at knees and hips
Lift with the legs, not the back
Do not strain yourself, instead use a wheelbarrow or wagon to haul heavy objects
Wear protective gear
Gloves
Sunscreen
Closed-toe shoes
Protective eyewear
Hat
When weeding, use a pad to cushion knees and reduce the amount of time spent bent over

7. Stretching Always remember to stretch before
beginning any type of exercise
Uses these 4 simple stretches to prevent injury:
Seated Hamstring Stretch
Standing Quadriceps Stretch
Side Stretch
Hug and Twist

8. Seated Hamstring Stretch
Instructions:
While sitting, prop your heel on a stool or step.
Keeping your knees straight, lean forward until you feel a stretch in the back of the thigh or the hamstring muscle.
Hold position for 15 seconds.
Do this once more, then repeat with the other leg.
(A) (B)

9. Standing Quadriceps Stretch
Instructions:
While standing up, balance yourself, and grab the front of your ankle from behind.
Pull your heel towards your buttocks and hold the position for 15 seconds.
Do this again, then repeat with the other leg.
(A) (B)

10. Side Stretch Instructions:
While standing, weave your fingers together above your head with your palms up.
Lean to one side for 10 seconds, then to the other.
Repeat this stretch three times.
(A) (B)

11. Hug and Twist Instructions: Wrap your arms around yourself.
Rotate to one side, stretching as far as you can comfortably go.
Hold for 10 seconds and reverse.
Repeat this stretch two or three times.
(A) (B)

12. How to incorporate gardening into daily physical activity
Take a brisk 10 to 15 minute walk around your garden to decide what you want to accomplish for the day, and perform a warm-up exercise at the same time
While gardening, alternate between tasks that work different muscle groups
Activities that work arms, forearms, and hand muscles are:
Weeding
Spading
Picking crops
Activities that work the back, legs, and chest are:
Hoeing
Raking
Push-mowing grass
Lifting heavy objects, such as bags of soil and mulch

13. Evaluation Activity So what have we learned?
The next few slides will test your knowledge of the material that has just been presented to you.
Please join in our activity by answering the following questions. Good Luck!

14. Which Is The Correct Lifting Technique?

15. This is the correct way to lift heavy objects with your legs and not your back.

16. Which Is A Better Choice?

17. Remember to drink plenty of water when working in your garden.

18. Match the muscle group with the activity
Picking crops
Lifting heavy objects
Raking
Push-mowing grass
Hoeing
Weeding
Spading

19. Weeding, spading and picking crops use the arms, forearms and hand muscles.
Hoeing, raking, push-mowing grass and lifting heavy objects use the back, legs and chest

20. To prevent weight gain you should exercise ____ minutes a day?15 90 25 60 30

21. To prevent weight gain you should exercise ____ minutes a day?15 90 25 60 30
*Recall:
Moderate gardening for 60 minutes burns approximately 324 calories.
Moderate garden activities includes (raking, weeding, planting, and picking crops)

22. Due to the high temperatures in Southern Louisiana what should be your 2 major concerns while gardening?

23. Answer: Hydration & Sun Protection
Pre-hydrate
Take frequent water breaks
Sunscreen
Hat
Sun Glasses

24. Can you recall at least 2 symptoms of dehydration?

25. Any of these are correct:
Headache
Lack of urination
Thirst
Fatigue
Weakness
Loss of appetite
Dry mouth
*Recall:
Lack of these symptoms means you are well hydrated.

26. Which letter represents the correct way to incorporate gardening into your daily physical requirements?
Gather garden tools and do one task from start to finish.
Take a walk, stretch, then alternate between gardening activities.
Mow your lawn with a riding mower.
Jog around your garden, then begin desired tasks.

27. Which letter represents the correct way to incorporate gardening into your daily physical requirements?
Gather garden tools and do one task from start to finish.
Take a walk, stretch, then alternate between gardening activities.
Mow your lawn with a riding mower.
Jog around your garden, then begin desired tasks.
*Recall:
You should begin with a brisk 10-15minute walk before you begin gardening.
Stretches should be done before any exercise.