Spring glorious spring! I am fascinated by birth and growth. This year I have found myself marveling at the sprouting leaves, shrubs, trees and flowers. I just adore the process. After so much time cooped up, I couldn't resist getting out and getting a little muddy on May day. In the process, I found myself assessing and considering diabetes and nature ’Äì gardening to be specific. I guess much of this came to me the morning after, along with backaches and throbbing hamstrings. (I did some of my gardening incorrectly and paid the price.)
Gardening and diabetes are a match made in heaven. Not only is the vitamin D from the sun good for our moods and perceptions, but also the bending, prodding and raking are all good for our bodies. Did you know that gardening could have a very positive affect of your glucose control?
Garden for exercise.
We all know about the recent studies that show exercise and diet can dramatically reduce the development of type 2 diabetes in those at risk for the disease. It is really common sense; eat less, move more. But, what about people who already have diabetes? For those, science has proven that 30 minutes of activity, 5 days a week can dramatically reduce the risk of complications associated with the condition. (Heart disease, stroke, kidney failure, blindness, etc.) The study results show a 60% reduction in risk to be exact.
This month, lets consider doubling up on benefits while enjoying the beautiful outdoors.
Think about it, why is jumping around in an aerobic class or running on a treadmill for thirty minutes considered exercise, yet digging a hole to plant trees or shrubbery deemed work? It all boils down to attitude and perception. I propose that we change the way we think about "yard work". This season, I urge you to combine the tasks of exercise and gardening to double up on benefit. Gardening or yard work can be thought of as aerobic or ’Äúyard’Äù exercise. Of course, the intensity is all up to you - the point is more movement.
Research shows that gardening is an ideal form of exercise because it includes so many of the basic merits of physical conditioning. Gardening has variety. It is moderate and sometimes strenuous which is good for your heart and beating the boredom that often creeps in with machine exercise. It also incorporates many important elements of recommended exercise programs including stretching, stance, and repetition, as well as resistance principles similar to weight training. These are all found in the tasks of pulling weeds, digging, raking, and of course spreading fertilizer and compost. Regular garden chores can burn anywhere from 100 to 250 calories each half hour.
To get started, we must review the basics.
With any exercise program it is important to warm up and get the blood flowing to all extremities. Your best bet is to start by stretching your arms and legs for five minutes. Here are some ideas:
- Toe Touches
- Modified Squats (Bend your legs at the knees in a half-squat position and alternate touching your right hand to your left foot and your left hand to your right foot)
- Arm Circles
- Shoulder Raises
- Brisk Walking
Since gardening is exercise, we also need to take diabetes precautions. First, consult your health care team before beginning any form of exercise or strenuous activity. Second, always test your glucose before starting any activity. Especially when outside, make sure to drink lots of water and to have an emergency snack with you to treat potential lows. It is important to constantly assess your body's reaction to the exercise. When gardening, it is tempting to get engrossed in the project, and to lose tract of time and circumstances. Try to resist. It is so important to keep track of time and diabetes needs, especially when exercising outdoors. I have found it helpful to have either a waist pack with glucose tablets and my meter or a jacket with zipper pockets to hold my necessities. There have been many a low blood sugar in my experience - if you saw my yard you would understand why!
Here are a few more recommendations for ’Äúyard exercise’Äù:
- Protect yourself from the sun. Wear sunscreen, sunglasses, a hat and appropriate clothing.
- Know your equipment and use it in a safe manner. Wear safety glasses when trimming the trees and shrubs.
- Protect you hands and feet. Wear closed toe shoes.
- When working with thorny plants, wear something thick and long-sleeved that goes all the way down over your gloves.
- Protect yourself from biting insects by wearing bug repellent. Bites can take longer to heal on people with diabetes.
- Be careful when lifting heavy objects. Use your legs, not your back.
- If you are kneeling or on your knees, stand up and stretch your legs every 10 minutes.
- Above all, don't forget why you garden - take time to smell the roses, listen to the birds and feel the warmth of the spring sun.
Calories burned while you garden:
We promised you this list, so here goes. These are for 30-minute time frames for a 180-pound man. If you weigh less, you'll burn fewer calories.
Sitting quietly-40
Water a lawn or garden -61
Riding mower-101
Trimming shrubs-142
Raking-162
Bagging leaves-162
Planting seedlings-162
Mowing with gas mower-182
Weeding-182
Gardening with heavy power tools-243
Mowing lawn with a push mower-243
One more thing - why not create a garden for food? Just think of all the yummy summer vegetables you could enjoy! Plus, you could exercise and shop at the same time!
"You can't buy soil quality in a bag any more than you can buy good nutrition in a pill. -- Charles Benbrook, Ph.D.
Have a beautiful May and get out and enjoy the benefits of yard exercise! -- Nicole Johnson Baker
