Strengthening Your Body

for Gardening and Life

Equal opportunity employer and equal access programs

Rebecca Davis, Extension Educator University of Maryland Extension

January 7, 2010

1. Gardening as exercise

2. 2008 Physical Activity Guidelines

3. Benefits of Exercise for gardening

and life

4. Preventing Injuries

5. Resources

Goals

Physical Activity has a Profound

Effect Upon Health

• Physical activity is one of the most important

steps people can take for their health.

”

“The Federal Government published comprehensive

Physical Activity Guidelines for Americans for the

first time in 2008

Physical Activity Guidelines

for Americans

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) vigorous-intensity 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.

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 is the difference between the new guidelines and the old guidelines?

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 ActivitiesI can talk while I do them, but I can’t sing.

• 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 ActivitiesI can only say a few words without stopping to catch

my breath.

• 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. – 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

• 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?