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Gardening Tips

The change in season brings a change of activities. Gardening and yard work are a great way to be physically active and enjoy the Spring weather. I do not have a green thumb and the deer are a major issue but the change in weather really helps get me motivated to attempt to make my yard look nice and it is a great reason to get outside! 

Here are some helpful tips to make sure you are staying safe, pain free and enjoying gardening and working in your yard this Spring:

  • Before starting out, make sure to check your yard for uneven ground, roots sticking out, loose rocks, branches/sticks that may be in your way, to avoid tripping or falling. 
  • Gardening can be a strenuous activity, so it is a good idea to take a few minutes to stretch/warm up before starting.
  • Take frequent breaks and remember to hydrate.
  • If you can, I would recommend raised plant beds and potted plants so that you do not have to be on the ground or bending over as much.
  • If you are working from the ground, I recommend using a pad to kneel on and using a half kneel position to keep your back in a more upright position and changing legs frequently.
  • Work in small areas so that you are not over reaching which could cause discomfort in your back, neck or shoulders or cause you to lose your balance. 
  • While you are gardening or doing yard work try to engage your core to help support your low back. Engage your core by pulling your belly button in towards your spine and tightening.
  • If you are raking be sure to switch arms to avoid overworking one side of your body. Rake when it is dry, wet leaves are heavier and also more slippery. Your body will thank you 🙂
  • Remember to bend at your knees and hips, and lift with your legs, not your back. Lifting lighter loads, more frequently is better than trying to fill up or lift as much as you can at one time. When lifting and carrying hold objects as close to your body and centered if possible.
  • If you need to use a ladder, make sure someone is near by and aware.

Contact A to Z Personal Wellness if you are feeling unsteady or want to improve your strength to make your yard work easier and more enjoyable!

Fitness, Health and Wellness, Tips,

Spring Cleaning Tips

The weather is changing and I am feeling energized and excited for Spring! I do not love cleaning but at this time of year I do get a small urge to organize and deep clean my house. If you are in the mood to Spring clean here are some tips to help make it productive, healthy, and not a dreaded experience. 

First, remember that there is no real benefit of rushing through the cleaning process and getting it all done as fast as possible. It is important for your body to take frequent breaks or to pick a few tasks to tackle each day instead of doing it all at once. Try doing one room a day. Doing too much in a day can cause aches and pains or even injury. 

Using good body mechanics is key, if you don’t your body will let you know later on. Here are some tips to help with that:

If you are vacuuming, keep the vacuum handle at your side and walk with it instead of reaching out with your body. Walking with the vacuum allows you to maintain better posture to avoid low back or shoulder discomfort. 

If you are mopping or sweeping, try to avoid stooping/leaning too far forward by moving your legs back and forth and working in a small area at a time. Also, if mopping try using a spray bottle for cleaner and clean water to avoid dealing with a large bucket.

Use a secure step ladder or step stool to wash windows or paint to help keep your body level with the area you are working on. This will allow you to avoid straining, twisting, pulling or over-reaching which can sometimes cause pain to the low back, neck or shoulders. 

If you are carrying containers, laundry baskets or other heavy or large objects keep them close to your body – at your center of gravity. Remember to bend at the knees and hips when lifting so that you don’t strain your back. 

Spring cleaning can be a great way to be active and feel good afterward. For an added bonus and to make you feel even better after try to keep your core muscle activated as you clean.

If you are having trouble or feeling out of shape doing any of these activities contact A to Z Personal Wellness to design an exercise program to make cleaning easier for you and get you ready to enjoy the rest of Spring!

Fitness, Health and Wellness, Tips,