Strengthening Your Body for Gardening and Life. Rebecca Davis, Extension Educator University of Maryland Extension January 7, 2010

Transcription

1 Strengthening Your Body for Gardening and Life Rebecca Davis, Extension Educator University of Maryland Extension January 7, 2010 Equal opportunity employer and equal access programs 1. Gardening as exercise Physical Activity Guidelines 3. Benefits of Exercise for gardening and life 4. Preventing Injuries 5.Resources Goals

2 Physical Activity has a Profound Effect Upon Health Physical activity is one of the most important steps people can take for their health. PhysicalActivity Guidelines for Americans The Federal Government published comprehensive Physical Activity Guidelines for Americans for the first time in 2008

3 Aims of the Physical Activity Guidelines for Americans Stem the tide toward inactivity and its consequences Move toward a prevention oriented society What Is New About the Guidelines? First major science review in more than a decade. Include a range of activity: The more you do, the more benefits you gain. Specify a total amount of activity per week. People can design their own way to meet the Guidelines. Address Americans over the age of 6 and specific subgroups.

4 Major Research Findings Regular activity reduces risk of many adverse health outcomes Some activity is better than none Added health benefits generally occur as amount of activity increases Most health benefits require at least 2 hours and 30 minutes (150 minutes) a week of moderate-intensity physical activity Major Research Findings (cont.) Aerobic & muscle-strengthening activity are beneficial Health benefits apply to people of all types, sizes, and ages Health benefits occur for people with disabilities Physical activity can be done safely. Benefits far outweigh possible risks.

5 Does Everyone Need the Same Amount of Physical Activity? The amount and type of activity needed depends on: age; and special conditions Many choices Be Active Your Way means meeting the guidelines based on setting personal goals. Key Guidelines Adults (ages 18 64) Minimum levels a week 2 hours and 30 minutes (150 minutes) moderate-intensity aerobic activity; or 1 hour and 15 minutes (75 minutes) vigorousintensity aerobic activity; or An equal combination Muscle-strengthening activities that involve all major muscle groups should be performed on 2 or more days of the week.

6 Key Guidelines Adults (ages 18 64) (cont.) For additional health benefits 5 hours (300 minutes) moderate-intensity aerobic activity a week; or 2 hours and 30 minutes (150 minutes) vigorous-intensity aerobic activity a week; or An equivalent combination Key Guidelines Older Adults (ages 65 years and older) Follow adult guidelines. When not possible, be as physically active as abilities and conditions allow. Do exercises that maintain or improve balance if at risk for falling. Those without chronic conditions and symptoms (e.g., chest pain or pressure, dizziness, or joint pain) do not need to consult a health care provider about physical activity.

7 Additional Considerations Other subgroups of the population in the Physical Activity Guidelines for Americans include: Persons with disabilities Women during pregnancy and the postpartum period Adults with selected chronic conditions Physical Activity Guidelines For all individuals, some activity is better than none. More is better. For fitness benefits, aerobic activity should be episodes of at least 10 minutes. Physical activity is safe for almost everyone. The health benefits of physical activity far outweigh the risks.

8 What About Using Daily Activity Instead of Weekly for Adults? The current Guidelines recommend a total amount of aerobic activity time per week. The recommendation of doing 30 minutes of moderate physical activity on 5 days a week is one way to meet the minimum amount recommended. What is the difference between the new guidelines and the old guidelines? The U.S. Department of Health and Human Services issued the 2008 Physical Activity Guidelines for Americans to complement the Dietary Guidelines (MyPyramid), which are a joint effort between HHS and USDA.

9 What About Most People Who are Inactive? People Getting Started Should: Do what they can and then look for ways to do more. Pick an activity they like that fits their lifestyle. Get support from friends & family. Gradually build up over time. Add more time, then more days before increasing intensity of activity. Two Kinds of Exercise Adults Need for Overall Health Aerobic/Cardio Guideline Minimum: Moderately intense aerobic workout 150 minutes/week Muscle-strengthening: Guideline Minimum: 2 days/week; Include all the major muscle groups such as legs, hips, back, chest, stomach, shoulders, and arms.

10 How can I tell if I m exercising aerobically at a moderate or vigorous level? Vigorous activities take more effort than moderate ones. Here are examples of moderate and vigorous aerobic physical activities. Do these for 10 minutes or more at a time. Moderate Activities I can talk while I do them, but I can t sing. Ballroom and line dancing Biking on level ground or with few hills Canoeing General gardening (raking, trimming shrubs) Sports where you catch and throw (baseball, softball, volleyball) Tennis (doubles) Using your manual wheelchair Walking briskly Water aerobics

11 Vigorous Activities I can only say a few words without stopping to catch my breath. Aerobic dance Biking faster than 10 miles per hour Fast dancing Heavy gardening (digging, hoeing) Hiking uphill Jumping rope Martial arts (such as karate) Race walking, jogging, or running Sports with a lot of running (basketball, hockey, soccer) Swimming fast or swimming laps Tennis (singles) Moderate Intensity Definitions Rule of Thumb -You notice your heart rate has increased. Walking Briskly (15-minute mile) Light yard work (raking, mowing) Biking casually Light strength training

12 Vigorous Intensity Definitions cont'd Rule of Thumb: Your breathing is hard and fast. - jogging -swimming (laps at a quick pace) - jumping rope - competitive sports - challenging strength training Target Heart Rate To maximize calorie burning you should exercise between 60-80% of your maximum heart rate.

13 How Do I Monitor HR? Beginners at 60% (moderate intensity) Intermediate at 70% Advanced at 80% Rule: Subtract your age from 220 and multiply percentage to find your target heart rate. Ex: = X70 %= 123 BPM Use heart monitor or manual monitoring Bone-strengthening Activity Produce an impact on joints/muscular-skeletal system that promotes bone growth and strength. For Adults: Jogging Weight Training Jump Rope For children: "Normal" play

14 Research Findings on Strength Training Increases muscle mass Increases metabolic rate Maintains or increases bone mass Improves balance and fragility Improves glucose control Reduces arthritis symptoms Improves self-confidence Decreases depression Strength Training and Bone Around age 30 bone loss begins to occur In perimenopause, estrogen levels decrease causing 2-5% loss in BMD over the following 10 years; bone loss at its highest rate 3-6 years after menopause resulting in as much as 20% loss of BMD Osteoporosis-related fractures happen to more than 50% of people over age 50 (1 in 2 women and 1 in 5 men)

15 Biology of Aging Approximately 10 million Americans have osteoporosis, 80% of whom are women. One in two women will experience an osteoporosis-related fracture. Sarcopenia Inactivity and Aging strength training combats loss of muscle mass as a result of aging and a sedentary lifestyle

16 Loss of Muscle due to Aging So.. What Does All this Mean for Gardeners? Is gardening a good aerobic and/or strength training exercise? If so, why? Why not? How do you know?

17 Tips for Getting in Shape Before Gardening Season Begin a strength training program Work on strengthening core muscles (back, stomach, hips) Build aerobic capacity Walk, bike, swim, etc. Growing Stronger Strength Training for Older Adults Developed by Tufts University and Centers for Disease Control Free to download at

18 Other Resources guide to reliable health information on physical activity and other topics)

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22 Tips for Staying Healthy While Working in the Garden Warm up before heavy work Lift with your legs Keep your back straight Watch knee position Don t bend from your waist Don t lift and twist Use a knee pad Work from both knees (don t lean on one knee)

23 Questions?