National Gardening Day With Healthy Excercises

While plant lovers and gardeners celebrate National Gardening Day, doctors warn the fertile  form of exercise is leading to a growing number of injuries this time of  year.

As with any exercise, if you haven’t done it in a while, aches and  pains are going to crop up. Digging in the dirt s a top way to stay in shape. And  indeed an hour of hoeing, pruning and planting can burn more than 300  calories.

Still, doctors say the whole-body workout leaves some green  enthusiasts with sore backs, swollen knees, tight shoulders and stiff  necks.

The problem stems from gardeners who spend most of  the winter sitting at a desk or working out little only to throw themselves into  a spring day of squatting and digging. Days later, they land in doctors  offices with complaints of back ache and other ailments.

Doctors agree that  gardeners don’t need to ditch their planting passion, they just need to consider  the following rules to stay injury free.

• Warm up with a short walk and  stretch before you hit the garden.
• Wear sturdy sneakers as you would  with any exercise and save flip flops for the beach.
• Start out slow,  meaning don’t decide to plant a vegetable garden for eight hours after a winter  of no exercise.
• Change positions. Don’t stay hunched over or kneeling  for too long, positions that put too much stress on joints.
• Lift  fertilizer bags or heavy plants by squatting from the hips and knees, same as  you would an air conditioner or sofa.
• Ice any mild muscle soreness for  15-20 minutes but see a doctor if pain persists after a few days.

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