Gardening is a great way to not only enjoy some fresh air, but to get some exercise and increase your physical activity, too!
Gardening activities, such as pulling weeds, removing rocks, digging, planting, spreading compost, cultivating, trimming trees and shrubs, and raking requires you to expend energy (burn calories). You may think of gardening as a fun activity or a way to grow food for your family. While this is true, gardening is also a good way to get physical activity. Physical activity can help strengthen bones and joints, lower blood pressure, and help manage stress. Gardening is a fun, creative, and healthy activity with positive health benefits.
| Activity (30 minutes for 150 lb person) | Energy Expenditure (kcal) |
|---|---|
| Digging/pulling weeds, removing rocks | 200-250 kcal |
| Trimming trees and shrubs | 150-170 kcal |
| Mowing (using push reel mowers) | 200-230 kcal |
| Raking | 120-150 kcal |
| Swimming (slow to fast) | 250-340 kcal |
| Walking (slow to fast) | 150-230 kcal |
Reference: William D McArdle, Frank Katch, Victor L Katch, Exercise Physiology: Energy, Nutrition, and Human Performance (Lippincott Williams & Wilkins) (2001)
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