Get fit in the garden

2. Warm up
Start with easier chores like light hoeing before beginning a more strenuous activity, such as heavy digging.

3. Vary your activity
Use the 20-30 rule. Start slowly and gently, building up the intensity as you go. Work with about 20 to 30 repetitions of an activity, such as hoeing or raking, before resting about 20 to 30 seconds. Alternate activities frequently, approximately every 20 to 30 minutes. Using different muscles and motions is key to avoiding repetitive stress and injuries.

4. Lift properly
We've all heard it before but it is true, bend from your knees, keep your back straight and don't twist your body when lifting. There are times when it is necessary to bend over at the waist, strong, supportive abdominal muscles are the key to avoiding a strain in your back muscles.

5. Drink up
It's easy to get caught up in gardening activities and forget that the body needs replenishing with fluids, especially when you're outside in the sun. Drink a glass of water before, during and after your stint in the garden.

6. Cover up
If you are not sure what plants are in your garden, cover up your skin rather than come into contact with plants such as poison ivy and stinging nettle. Don't forget to wear a hat if it is sunny and use a sunscreen of at least SPF 15.

7. Use the right equipment
Using equipment that properly fits is vital. Be sure to wear footwear that is both supportive and functional.

Now you know what gardening enthusiasts have known all along. Gardening is not only fun and good exercise, but also supplies you with some beautiful flowers or nutritious food. If you've been to too many summer barbecues or perhaps had an extra s'more around the campfire, don't worry. Pick up your hoe and shovel and get yourself warmed up, you will burn off those calories in no time!

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