Fitness
Gardening and yard work: Exercise with a purpose – Harvard Health
After an afternoon of raking leaves from your lawn or pulling weeds from your garden, you may wonder how much all that activity counts toward your daily exercise quota. The answer? More than you might think.
“Many yard and gardening tasks require enough effort to count as moderate-intensity exercise,” says Dr. I-Min Lee, a professor of medicine at Harvard Medical School and an expert on the role of physical activity in preventing disease. For example, raking and many other garden chores require at least 3 metabolic equivalents (METs) — a standard measure that exercise researchers use to gauge exertion (see “Lawn and garden care: How much effort?”).
The U.S. physical activity guidelines call for doing at least 150 minutes per week of moderate-intensity exercise. You can meet that goal doing garden or yard chores — whether you do it all in just two days on the week-end or spread it throughout the week.
Lawn and garden care: How much effort?A metabolic equivalent (MET) is a measure used by exercise researchers based on how much oxygen per minute the average person uses during a particular activity. One MET is the amount of energy you expend when you’re sitting quietly. Activities rated at 2 METs use twice as much oxygen as sitting, 3 METs means three times as much oxygen, and so on. Activities that use 3 to 5.9 METs count as moderate-intensity exercise. Many common garden chores fall into this category. |
|
ACTIVITY |
METs |
Walking and standing while picking flowers or vegetables |
3.0 |
Digging, spading, filling garden, composting (light-to-moderate effort) |
3.5 |
Raking lawn or leaves (moderate effort) |
4.0 |
Planting seedlings, crops, shrubs, including stooping (moderate effort) |
4.3 |
Pushing a wheelbarrow or large garden cart |
4.8 |
Mowing lawn, walking with a power mower (moderate-to-vigorous effort) |
5.0 |
Weeding, cultivating garden, hoeing (moderate-to-vigorous effort) |
5.0 |
Mowing lawn with a push or hand mower (vigorous effort) |
6.0 |
Stronger and safer?
You may glean a few added health benefits from these outdoor endeavors. Several yard and garden chores — digging holes, shoveling soil and spreading compost, or bagging lawn clippings or leaves, for example — strengthen various muscles, including those in the legs, arms, and core. As Dr. Lee points out, the exercise guidelines also recommend muscle-strengthening exercises two days a week. Another benefit: As is also true for activities like walking, swimming, and dancing, gardening or yard work has a low rate of injuries when compared with higher-intensity, vigorous activities such as running.
Reap what you sow
There’s even evidence to support body-wide benefits from gardening, according to a 2023 study in The Lancet Planetary Health. Researchers enrolled nearly 300 adults who hadn’t gardened previously. They assigned half to a community gardening group, and asked the others to wait a year to start gardening. All wore activity monitors and took periodic surveys gauging their nutrition habits and mental health.
People in the gardening group increased their physical activity levels by about 42 minutes per week. They also ate about 7% more fiber per day — possibly because they ate what they grew — compared with those who didn’t garden. Plus, the gardeners reported greater reductions in stress and anxiety. All of those changes help lower the risk of heart disease. Other evidence points to improvements in physical and mental health from gardening, even if you grow flowers or other landscape plants instead of produce.
If you enjoy gardening and yard work, it can be a good way to meet your exercise goals and bolster your cardiovascular health, says Dr. Lee. “After all, the best regimen is doing activities that you enjoy, since you are more likely to consistently engage in them,” she says.
Image: © Don Mason/Getty Images
Fitness
Grant from energy company funds exercise equipment for Ohio firefighters
By J Swygart
The Lima News
SHAWNEE TOWNSHIP, Ohio — Employees of the Shawnee Township Fire Department now have access to updated exercise and fitness equipment, with more devices to arrive soon, following the receipt of a $12,367 grant from Energy Transfer company’s First Responder Fund.
According to Chris Koop, manager of public affairs for the energy logistics company with more than 120,000 miles of pipeline infrastructure located in 44 states, the program is unique as it focuses on cardiovascular health.
“That’s something the public doesn’t usually think about,” he said.
Shawnee Township Fire Department Chief Austin Miller said statistics show a majority of deaths among firefighters are cardio-related. He thanked the Energy Transfer representative for the funding that has already resulted in the purchase of a large weight-lifting machine and numerous dumbbells. Two treadmills and other new devices will arrive soon.
Miller said current equipment in the fire station is showing wear and tear, including some pieces that deteriorated to the point where they are no longer safe to use.
“This grant from Energy Transfer will enable us to replace outdated equipment, ensuring our team can safely exercise and remain fit on the job,” Miller said. “By maintaining our physical health, we can continue to meet the rigorous demands of our profession and provide the highest level of service to our community.”
Most live-in volunteers at Berkeley Hills, Edgewood , Monroeville and Penn Hills stay for an average of three to five years
East End Firefighter Eric Frantz worked with fire chiefs to create a new source of future first responders
“When we arrived, the baby had no pulse and was not breathing,” Sacramento Firefighter Adrienne Bisharat said, recalling the highway incident
Henderson County Fire Chief Joseph Lynn Murphy experienced cardiac arrest hours after responding to an emergency call
The chief commended firefighter/paramedic Christie Kerby for taking the lead on the grant application, saying her “dedication and hard work made all of this possible.”
Kerby said firefighters are required to work out for an hour each day and must meet fitness incentive requirements and undergo annual physical testing and health exams.
“Health and wellness is very important, not just for us but also for the community we serve,” she said.
The newly purchased equipment has been placed, due to its massive size, in a garage located behind the fire station. Other fitness equipment remains in the basement of the firehouse but will be moved into the garage area soon.
“At that point we will invite the (township) police department and township employees to join us and use the equipment after things are all set up,” Miller said.
The new exercise equipment could be moving again in the not-too-distant future. Miller said discussions surrounding a new fire station are in the early stages, and a new facility could become a reality in the next two or three years.
(c)2024 The Lima News (Lima, Ohio)
Visit The Lima News (Lima, Ohio) at www.limaohio.com
Distributed by Tribune Content Agency, LLC.
Looking to navigate the complexities of grants funding? Lexipol is your go-to resource for state-specific, fully-developed grants services that can help fund your needs. Find out more about our grants services here.
Fitness
Bigg Boss 18 Digvijay Singh Rathee's Guide to Achieving A Well-Built Body: Expert Shares How You Can Get Those Six-Pack Abs
Digvijay Singh Rathee, recently evicted from ‘Bigg Boss 18’, has made a name for himself as a fitness enthusiast. With his first appearance on the reality show ‘Roadies’, the 26-year-old has been in the limelight for his well-built physique and six-pack abs. His journey to achieving a well-built body is inspiring and can serve as a guide for anyone looking to enhance their physical fitness. Regarding his abs, our expert, Varnit Yadav, exercise coach had a few tips on getting the perfect body.
Strength Training
The Bigg Boss 18 ex-contestant incorporates various strength training exercises into his routine, focusing on major muscle groups. His workouts typically include weightlifting, bodyweight exercises, and dips that enhance functional strength.
Running Early In The Morning
To maintain cardiovascular health and manage body fat, Digvijay integrates cardio workouts into his weekly schedule. It consists of running or jogging for at least 30 minutes of moderate-intensity running several times a week.
High-Intensity Interval Training (HIIT)
Digvijay Rathee opts for short bursts of intense exercise followed by rest periods to maximize calorie burn.
Regular Intake Of Meal
For his workout, the former Splitsvilla contestant opts for meals at an interval of three hours. Foods like chicken, fish, eggs, and legumes play an important role in supporting muscle repair for the youngster.
Adequate Sleep
Understanding that recovery is vital for muscle growth and overall health, Digvijay emphasises having quality sleep. He ensures to have adequate sleep each night to allow the body to recover.
ALSP READ: Ram Kapoor’s Incredible 42 Kg Weight Loss: Actor Once Followed 16/8 Intermittent Fasting, Expert Weighs
Expert Tips On Getting Six-Pack Abs
Achieving six-pack abs is a goal for many fitness enthusiasts, and requires a strategic combination of exercise, nutrition, and consistency. Regarding the same, our expert, Varnit Yadav, exercise and nutrition coach, gave a few tips. To take your body to the point where those abs are visible and popping out, you have to act on the following.
- Keep dropping your body weight till you are satisfied with the body fat composition
- Creating a calorie deficit is crucial, which can be achieved by eating less, exercising more, or both.
- Ensure a high protein diet when reducing calories to preserve your hard-earned muscle mass; 1.5grams per kg of body weight should be a decent place to be in (considering you are staying reasonably active)
- Prioritise sleeping 7 or more hours to ensure the most optimum results
- Supplement if required with necessary vitamins and minerals if you are not able to meet them from your diet
- Strength training at least 3-5 times a week will ensure consistent progress
- Treat your abs like any other muscle in your body, but do not overtrain them, as it will be counterproductive. You can train your abs three times a week by including movements such as hanging leg raises, crunches, planks, etc.
Achieving a well-defined six-pack is a dream for many fitness enthusiasts, but it’s essential to prioritize your overall health and well-being in the process. Before embarking on any intense exercise regimen, it’s highly advisable to consult with a dietitian or fitness expert. They can provide personalized guidance tailored to your specific needs, ensuring that you follow a balanced approach that supports your fitness goals while safeguarding your body.
Fitness
This vibration plate is a secret weapon for ‘losing all that jiggly stuff’ — and $50 off on Amazon
New year, new goals, and new products to help achieve them — that is our 2024 retail scene wrapped.
For anyone committed to working out and eating healthy, there’s nothing quite as frustrating as the last couple of inches that refuse to come off your waist. If you’ve been in that boat, you’ve probably tried all the home gym equipment under the sun — from waist trainers to resistance bands, ankle weights, treadmills, and everything in between.
Apparently, shoppers have come across one machine that seems to be working miracles for stubborn fat. The LifePro Vibration Plate creates a full-body vibration that stimulates musculature, causing extra contractions and increased activation at all stages of your workout. Best of all, it’s currently 25% off on Amazon, right on time for your new year’s workout regimen.
RELATED: Save $150 today, hit gym goals tomorrow — Bowflex adjustable dumbbells are on sale
If it’s any testament to its power and efficiency, 10,000 of these compact exercise machines have been purchased in the last month alone. Over 25,000 customers have left reviews, and many are alleging that the LifePro Vibration Plate reduces pain, improves strength, and even shakes some weight off.
“I am a ‘very mature’ young lady and find it challenging to find a gym I like. When I saw this advertised, I knew I had to have it!” one customer shared. “I can balance on it, jiggle on it, massage on it, and do exercises on it. I am losing all that jiggly stuff that is hard to get rid of when ‘mature.’ Try this machine. It is so worth it!”
If you’ve been curious about vibration plate technology, now is the time to try it out without breaking the bank (or scale)!
According to LifePro, the benefits you’ll get from your vibration platform go far beyond building muscle. With consistent use and a speed range from 1 to 99, the LifePro Vibration Plate can boost metabolism, lymphatic drainage, and improve circulation, which can also help burn unwanted fat and suppress stress levels (especially helpful around the holidays). The set comes with resistance bands, a remote, and access to free online workout videos to get you started. It’s also placed on wheels, which makes it easy to transport and tuck away when you have company over.
For over 200 years, the New York Post has been America’s go-to source for bold news, engaging stories, in-depth reporting, and now, insightful shopping guidance. We’re not just thorough reporters – we sift through mountains of information, test and compare products, and consult experts on any topics we aren’t already schooled specialists in to deliver useful, realistic product recommendations based on our extensive and hands-on analysis. Here at The Post, we’re known for being brutally honest – we clearly label partnership content, and whether we receive anything from affiliate links, so you always know where we stand. We routinely update content to reflect current research and expert advice, provide context (and wit) and ensure our links work. Please note that deals can expire, and all prices are subject to change.
-
Business1 week ago
Freddie Freeman's World Series walk-off grand slam baseball sells at auction for $1.56 million
-
Technology1 week ago
Meta’s Instagram boss: who posted something matters more in the AI age
-
Technology4 days ago
Google’s counteroffer to the government trying to break it up is unbundling Android apps
-
News5 days ago
Novo Nordisk shares tumble as weight-loss drug trial data disappoints
-
Politics5 days ago
Illegal immigrant sexually abused child in the U.S. after being removed from the country five times
-
Entertainment6 days ago
'It's a little holiday gift': Inside the Weeknd's free Santa Monica show for his biggest fans
-
Lifestyle6 days ago
Think you can't dance? Get up and try these tips in our comic. We dare you!
-
Technology7 days ago
Fox News AI Newsletter: OpenAI responds to Elon Musk's lawsuit