Garden Workout

Mr Rotavator

Why not combine the perfect relaxation of working with plants with an exerting workout? You don’t have to jog in a line like so many hamsters on wheels at the gym listening to piped music. Get in the garden and listen to the music of the wind, the insects, the birds and nature and push that body!

Think of a number

This garden workout is based on repetitions of an exercise from a high number down to a singlet. For example, a reasonably fit person could manage ten step ups onto the patio, followed by nine and so on finally to two and one.

If you are young and fit, start at fifteen repetitions (reps). Older and less able people should start at ten or even fewer if you feel less able. We will increase the reps by one every fortnight.

Aerobic / toning workout

Whatever number you have chosen is where you will start, with an aerobic exercise. Follow this with a toning exercise to allow your breathing to recover, then it’s back to the aerobic, and so on. 

Taking a break and varying the exercises allows your various muscle groups to relax and by taking your time you are guaranteed not to overdo it.

Warm up / Warm down

Making sure your body is ready for exercises by warming up. Stretching is a good way of getting your joints and tendons ready for exercise. Hold a hoe as widely as you can and keep your arms straight. Lift it up and twist your body in all directions. Do this calmly and easily and repeat to your chosen number. 

For the legs

Stand with your legs apart and then bend one knee, stretching the other leg in the same process. Repeat with the other knee and then repeat the whole exercise to your chosen number.

For a warm down, after exercise, take a leisurely walk to the shops, buy a Daily Mirror, walk home and enjoy a cuppa.

Aerobic exercises

Stepping

Make sure you have a firm step that doesn’t wobble. If there is something to hold on to all the better. Step up leading with one leg and step down. Repeat this to your chosen number and then do the same leading with your other leg.

Deep squats

If you are able, go down on to your heels and then stand vertically. If you are able, end the movement by going onto your toes. Be sure there is something to hold for balance. If you are less mobile simply bend the knees to 90 degrees. The idea is to do this one as quickly as you are able while remaining quite safe. Repeat to your chosen number, then decrease as described.

Wheelbarrow

Simply fill the barrow with compost, pushing it around the garden and using the compost to mulch. Do this as brusquely as you can, and try to spend ten minutes of constant activity.

Water butt

In the spring and summer fill a watering can with water. A gallon of water weighs ten pounds and take this to the farthest distance of the garden to water. Repeat as quickly as you can to your chosen number

Toning exercises

Hoe

A good one for spring. Stand upright and hoe your soil leading with the left arm, then your right. Do this for as many minutes as your chosen number.

Kneel

Use a kneeler if you need. Getting down to a low position and lifting yourself up again is an excellent toning exercise. Only do what your body allows, and to stop yourself looking silly, kneel down, rise up, kneel down and then do some work in that position before repeating the process a minute or so later. Repeat to your chosen number.

Push the wall

Stand about two feet from a wall (make sure it is safe) Put your hands on the wall and lean in. Push out as though you are doing a vertical press-up. Repeat to your chosen number.

Pick up / put down

Fill a watering can to a level you can easily handle. Pick it up to the waist as you stand (keep your back straight) and then put it down. Repeat to your chosen number.