Home-Improvement Tasks in Summer Boost Your Dwelling and Heart Health
Lawn mowing and gardening are more than just outdoor chores; they can be effective ways to maintain fitness and health. According to the U.S. Department of Health and Human Services (HHS), adults should engage in at least 150 to 300 minutes of moderate-intensity aerobic activity each week. These activities provide moderate-intensity exercise, comparable to other forms of physical activity like brisk walking or cycling.
Physical Activity Guidelines
The HHS recommends at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity per week. Lawn care and gardening activities fit into the moderate-intensity category, helping individuals meet these benchmarks.
Lawn Mowing and Gardening Contributions
- Moderate-Intensity Exercise: Lawn mowing is a prime example of moderate-intensity exercise. It engages the legs, core, and shoulders, burning approximately 250–400 calories per hour, depending on the pace and body weight. Similarly, gardening activities like raking leaves, weeding, and spreading fertilizer provide a range of physical benefits by involving multiple muscle groups and movements.
- Functional Fitness: Unlike some gym exercises, lawn care and gardening mimic real-world movements such as lifting, bending, squatting, and pushing, improving mobility, stability, and strength. These activities also enhance flexibility and balance because they involve diverse movements.
- Regular Engagement: Many people engage in lawn care activities once or several times a week during peak seasons, contributing to regular physical activity. This regular engagement helps maintain physical fitness and overall health over time.
- Mental Health Benefits: Besides physical benefits, lawn care and gardening have been linked to improved mental health by reducing stress and promoting relaxation. While these benefits do not directly contribute to meeting physical activity guidelines, they support overall well-being and may encourage more frequent participation in physical activities.
In warm weather, safety precautions should be taken during outdoor chores. Dr. Saadeddine Dughman, a Cardiologist at the Florence Wormald Heart & Vascular Institute at St. Elizabeth, emphasizes the importance of staying hydrated and pacing oneself during physical activity. Taking breaks for ice water during activities like mowing the lawn can help maintain fitness and health. It's crucial to stop any physical activity if feelings of dizziness or shortness of breath occur.
By incorporating physical activity into outdoor chores, individuals can make the most of their time and improve their health. Reframing weekly outdoor chores as a mini-workout can help adults get in some physical activity while maintaining their outdoor space. Lifting water-filled watering cans during plant watering can serve as weight-lifting reps, further enhancing the physical benefits of these activities.
The HHS offers Physical Activity Guidelines for Americans ages six and older, and these outdoor chores can help adults meet the physical activity guidelines set by the HHS. Outdoor chores such as mowing the lawn, pulling weeds, and watering flowers can contribute to the recommended physical activity. By doing so, you're not only maintaining a beautiful yard but also improving your health and fitness.
- Engaging in lawn mowing and gardening activities, such as raking leaves, weeding, and spreading fertilizer, can help individuals meet the Physical Activity Guidelines set by the HHS, as they provide moderate-intensity exercise comparable to brisk walking or cycling.
- Incorporating fitness-and-exercise related tasks into lawn care and gardening, like lifting water-filled watering cans during plant watering, can serve as weight-lifting reps, contributing to the health-and-wellness of the individual while maintaining a beautiful outdoor space.
