Walking Guide

The 15-Minute Gardener's Workout

The rains are ready. The garden tools are ready. Is your body ready?

There are all types of outdoor activities to enjoy, just waiting for you while the weather is nice. But there is something special about beautifying your yard with flowers, fresh mulch, and whatever other creative ideas you have to help make your house feel like home.

Gardening is a pleasure that is hard to explain. You might gladly use up precious sunny weekend days to make the yard look nice – and beat up your body in the process. You might end up with lower back pain from bending over more times in one day than in the last four months, or shoulder pain from picking all those weeds, not to mention how exhausted your legs feel.

The great thing is that it doesn’t have to be that way. You can do a few small exercises on a consistent basis to help strengthen those areas, so you can enjoy the weekend of sun and gardening, without suffering for the following week or two.

You can do these simple exercises (which can all be found in the SparkPeople Fitness Resource Center) at home or the gym. They mimic the motions and movements typically made during gardening. Try doing them as a circuit, going from one exercise to the next with little or no rest. Work up to 2 circuits, 3 times a week.

"The Gardener’s Workout"

1. One arm rows with Swiss Ball
2. Rear delt raises w/ resistance band
3. Lumbar extension (can be performed on all fours also)
4. Body weight squats

Have fun!
"Coach" Joe

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Member Comments

Good article Report
Thanks for the help. Report
I love the garden so this was great! Report
I love gardening or any outside cardio!!! Report
Perfect timing! The sun is out, our last frost date is almost here, & I'm getting the gardening bug again. Report
Nice piece of information, now if it only could get me to like garden. I put ground clear on most of my yard because I dislike yard work that much. Report
I really like these workouts. Very helpful but how do you bookmark the seated workouts? I don't want to have to go to pinterest? Report
No matter how much I exercise previously, when gardening begins, I always have a few sore muscles. Report
Good information. I usually ready myself by cleaning my stairs. I kneel on my stairs and reach forward to the steps ahead of me as far as I comfortably can moving up and down the stairs on my hands and knees wiping as I go. I have nice clean stairs all early spring, lol. Report
ANAFROCHICK
I like the concept but I'd have to go to the gym to do the exercises. I don't have all this equipment at home. Wish they had picked exercises you could do with no equipment or one piece of equipment. Report
Have to remember to give these a try. But I have to really focus on them because I am so use to doing it my way. Report
BDELISH
Coach Joe - A couple of the exercises listed have different names from those in the actual fitness resource center. . . are they the right exercises but just have multiple names? Thanks! Report
Nice article. notice my snowdrops are in full bloom. Now, another storm coming my way. Report
I like functional workouts like this one. It helps me to have an activity in mind so I have something to work toward. Great article. Tnanks. Report
Yesterday, was the beginning of gardening season for me. I was out and about in my yard. Had to start early with pruning. Two major snowstorms caused some damage to a couple of bushes. With some TLC I am confident they will recover. By exercising over the past weeks ... I am mostly pain free this morning. A little stiff, but nothing too major. Love this article. Will incorporate it into my exercise routine. Report
Walking Guide

About The Author

Joe Downie
Joe Downie
Joe, an exercise enthusiast, is a certified physical fitness instructor and high school soccer coach.
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