We live in the Land of Three-Season Gardening, meaning we are able to have something producing for about 10 months out of the year. With row covers, we can stretch that through the worst winter weather, down to about 24-26 degrees. I haven't checked yet, but I imagine the single-digit temps of the past two days probably nipped most, if not all, the remaining vegetables in the Box Garden. Ah well. It's time for a little rest.
Or, is it? If we gardeners take the months of January and February off while our gardens rest, we run the risk of sore muscles, aching backs, and/or strains, sprains, tears, and other assorted injuries once we return to playing in the dirt. Been there...done most of those...got the Bio-Freeze to prove it.
So, this year things will be different. I am implementing an exercise plan that will focus on keeping me limber and flexible, along with strengthening my upper arms (needed for lifting) and my abdominable and gluteal muscles (which give the support needed for a stronger lower back).
I took a look at (1) what muscles are used for what tasks and (2) what muscles have given me the most trouble in the past. I also took a hard look at my own relationship with exercising in general.
1. What muscles are needed for what tasks:
Gluteals: Weeding and planting or seeding while squatting and bending.
Abdominals: Weeding on hands and knees; hoeing and raking; manual cultivating or tilling; harvesting; turning and adding compost; digging; and starting a tiller or mower.
Thighs and calves: Pushing a wheelbarrow, pulling a wagon; weeding while squatting and bending; lifting heavy bags of compost, soil, and soil additives; and digging.
Back: Weeding on hands and knees; raking or hoeing; bending to plant seeds; carrying watering cans, 2-gallon sprayers, and trugs; harvesting; digging; and starting a tiller or mower.
Arms and shoulders: Weeding on hands and knees; raking and hoeing; pushing a wheelbarrow, pulling a wagon; pruning; spraying; and turning and adding compost.
Heart: Digging, heavy lifting, and general stamina.
2. What muscles have given me the most trouble:
Gluteals: I dearly love my new raised beds, but I have noticed that my glutes are sorer than ever, after a day of squatting.
Abdominals: While I can't say I feel pain here, I know that my abs are much too weak to provide the proper support for my back.
Thighs and calves: Minor soreness, but major need at the beginning of the gardening season.
Back: Major area of concern, especially the lower back.
Arms and shoulders: Lots of soreness here.
(Heart: Not presently a problem, but need to protect from effects of aging.)
Taking all the above into consideration, here is what I have worked out:
A. Stationary bicycling, 5-6/days per week— I have a NordicTrack recumbent stationary bicycle, and I am using Google maps to map out a bike trip from home to Disneyland...2600 miles, which is 50 miles a week for 52 weeks. [Read more about this experience over on our family blog The Adsit Adventure (http://adsit2.blogspot.com)] This works on my glutes, thighs, and calves...and my abs to a lesser degree. An added plus: if I ride 14-15 mph, I can get my heart rate up to 125-130 range, which is 80% of maximum for a 60 year-old, and yields a decent cardio workout for my heart.
B. A stretching and strengthening exercise regime, 3-4/days per week — Based on a menu for a "moderate" workout in the book Garden Your Way to Health and Fitness by Bunny Guinness and Jacqueline Knox, page 45, I am doing the following:
+ Squats – 10 reps (works thighs and glutes)
+ Lunges – 10 reps each leg (works thighs and glutes)
+ Weights – 10 reps each arm: lifting a 2-gallon container of water, weighing about 17 pounds (works arms and shoulders)
+ Resistance bands – 10 reps each: curls (works arms and shoulders)
As we get closer to Spring, I will add more outdoor activities. Until then, I will rely on this plan to keep me limber and flexible during the "resting" months.
If you would like to join me, remember to get an ok from your health care professional. My family practice doc is a proponent of a daily dose of exercise, especially for those of us with arthritis, and he is really enthusiastic about the recumbent bike for those of us with back problems.
Time to ride!
