HMCS Fredericton returns home to a celebration - Tridentnews.ca

14 TRIDENT, MAY 17, 2010
A guide to healthy gardening
By Health Promotion Staff
sun feels warm on your face,
Tthe sky is blue, and the snow
has melted. As Canadians, we truly
look forward to the spring season.
One common rite of the spring
season is preparing our gardens so
that wemay enjoy their beauty later.
While some researchhas shown
the energy weexpend while gardening
to be too low in intensity to
bring true fitness benefits, there is
very clear evidence of other health
benefits derived from this activity.
Gardening is a great health activity
as it disguises the workinvolved
(it may not feel like work) and there
is a wonderful reward for all of our
efforts. In addition to the satisfaction
of adding beauty to our properties,
gardening can improve our
overall mental health and well being
through the satisfaction of
knowing that we have spent time
exercising in the great outdoors.
Researchhas shown that gardening
for 30 to 45 minutes several
days a week can have significant
health benefits. These benefits include
decreasing a person’s risk of
high blood pressure and diabetes,
as well as contributing to healthier
bones, muscles,and joints. In addition,
gardening activities such as
digging, lifting, trimming shrubs,
and mowing lawns can require the
same energy requirements as walking,
cycling or swimming.
As with other forms of physical
activity, wemust plan our approach
to gardening. If we have been sedentary
during the winter months, it
would be advisable to start abasic
fitness routine before the gardening
season begins. This preparation
will help us to easeinto the activity
and to avoid sore muscles and a
tired back.
When beginning any physical
activity, it is always advisable to
check with your family physician.
For additional assistance, our Fitness
and Sports Centre staff can
also work with us to design a program
to help us prepare our bodies
for the gardening season. Anexcellent
example of such a fitness program
can also be found online at
www.gardenfitness.com.
It is important to approach aday
in the garden in the same manner
we wouldany other physical activity.
To help us prepare, the Canadian
Physiotherapy Association
suggests the following:
A warm up before you start your
gardening workout helps to reduce
muscle strain, injury and fatigue.
Do some shoulder circles, trunk rotation,
and heel/toe standing. You
might even rehearse movements,
like raking, as part of your warmup.
Then take a few minutes to do
the following stretches, and repeat
them again at the end of your gardening
activity. If you begin to feel
abit stiff while gardening, pause
and do more stretches.
When raking or hoeing – keep
your tools close to your body and
your back straight to reduce strain.
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Use your arms and avoid twisting
your trunk. Uselong-handled tools
suited to your height.
If you tend to bend over or reach
too far while raking,consider using
an ergonomic rake (available at
garden centres). It will make the
job easier and reduce strain to your
back.
When weeding or planting – do
not bend from the waist. Squat or
kneel on a kneeling pad. If you have
difficulty getting up, use a kneeling
pad / bench with a support handle
for assistance.
Give your back, legs and knees a
break from stooping and kneeling
by using tools withlong handles to
help with the weeding;
Squat or sit on the ground to
trowel, rather than bending over.
When digging or shovelling – insert
the head of the shovel vertically
into the ground and step on the
blade. Lift small amounts at a time.
Keep your back straight andbendat
the knees. Avoid twisting. Use a
wheelbarrow to move big or heavy
loads.
Choose a shovel with a weight
and handle length that is appropriatefor
your size and for the job you
are doing;
Give your back abreak by using
a smaller shovel, reducing the
temptation to lift large amounts of
soil;
Spread heavy lifting anddigging
tasks over a week rather than a
weekend, and spread major projects
throughout the seasons. Take
time to recover between them.
When lifting or carrying–know
your limits and lift properly: bend
your knees, not your back. Keep the
load close to your body. Don’t lift
items that are too heavy for you to
handle–get help. Use a wagon or
wheelbarrow to transport supplies
and / or to move or carry heavy
items.
A four-wheeled cart is sturdier
and easier to use than a wheelbarrow;
Lift with your knees slightly bent
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HMCS Margaree connections
CPO1 (ret’d) George Aucoin, left, receives a keepsake line drawing
of HMCS Margaree, DDH 230, from his nephew and Godson, Cdr
Mike Considine, JTFA SPAO at the Wardroom on Battle of the
Atlantic Sunday, May 2, 2010. CPO2 Aucoin, who spent 43 years
and seven months in the RCN and CF, was born and raised in
Margaree Harbour, Cape Breton and also served as Chief Cook in
Margaree.
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and your back straight. Avoid
twisting or reaching.
When pruning or trimming –get
as close to your work as possible.
Don’t stretch beyond your reach or
past your stable footing. Rehearse
the movement as a stretch first to
test your ability and positioning.
Match the size of the gardening
toolhandle to the size of your hand.
Choose tools that you can hold so
that your hand remains positioned
in line with your forearm;
Hold your tools in a loose comfortable
grip. Holding too tightly
may cause injury;
Be creative. Adapt or create your
tools for ease and comfort:
Pad the handles of your gardening
tools;
Use knee pads or a foam pad for
kneeling; and
Wrap a slippery handle with tape
to improve your grip (hockey stick
tape will do).
In addition to these injury prevention
tips, it is also important to
take frequent breaks and to always
have plenty of water on hand. Deis
arriving, we need to take some
time to prepare our bodies for the
upcoming season. In doing so, we
will maximize our enjoyment and
reduce the risk of injuring ourselves.
After having endured the
harsh winter months, we all deserve
to enjoy the great spring season.
Source: Canadian Physiotherapy
Association (www.physiotherapy.ca)
DOUG MOXAM at
830-1448
20096724
e20096821