By Debbie Post, University of Nebraska Extension Master Gardener
May 27 – Don’t go to the gym for your workout, just head to your garden.! You’ll do leg squats and lunges when planting and weeding, not to mention keeping joints supple and lubricated. Carrying bags of soil or mulch will strengthen those upper muscle groups and core strength. Inner equilibrium and sense of balance are challenged as you maneuver in dirt and uneven surfaces. Digging, hoeing, raking, and using push mowers can be physically intense activities that not only burn calories but increase heart rate. Get in the garden, get healthy.
May 28 – Gardening can be easily modified when physical activity is a challenge for you. If you think outside the box. Use kneeling pads, small stools, long-handled utensils, and raised beds to decrease affected joint movements. A tool belt or apron with pockets filled with all your supplies eliminates excess walking, conserving energy. Rakes or shovels can be used as a cane or support when getting up and down. Rolled carts or planters with wheels lessen bending and lifting. Gardening can be accessible to all.
May 29 – Getting outside in the garden is good for your physical health. People tend to breathe deeper when outside. This diaphragmatic breathing helps clear out the lungs, improves digestion, increases oxygen levels in the blood, and assists with immune response. Studies show that people who garden have lower heart rates and decreased muscle tension than their couch counterparts. Another added benefit of outside gardening is that sunlight lowers blood pressure and increases vitamin D levels. Get in the garden, get healthy.
May 30 – Did you know that gardening has just as many mental benefits as physical ones? Studies have shown that having one or more green plants can help lead to increased feelings of well being. Research finds that simple garden tasks such as weeding and watering will decrease cortisol levels which is the hormone that is released when a person is stressed. Those higher levels of cortisol are intrinsically linked to depression, anxiety, and the inability to focus and attend to tasks. Take care of some plants for improved mental health.
May 31 – Garden vegetables have a variety of unique health benefits. Peppers contain capsaicin which has anti-inflammatory properties and can reduce heart disease. Tomatoes are high in vitamin C and potassium. Spinach is good for boosting your immune system while broccoli helps to keep blood sugar stable. Carrots provide huge sources of vitamins A and B. Mushrooms are great for reducing many types of cancer risks. Sweet potatoes are high in beta carotene which helps slow the aging process. Adding more vegetables to your diet will help minimize your calorie, fat, and cholesterol intake. Plant a garden, get healthy.