Yard Workout

No matter where you live, you can see winter's effects outdoors — scattered branches and debris, fallen leaves, and dingy lawns. With spring around the corner, you may want to do a little "pre-spring lawn cleaning." And while you're working in your yard, try these tips for working out your body.

Remember to Warm Up
Just as you'd warm up before any workout, do the same before starting yard work.

• Walk around your whole yard to get a sense of just how much work needs to be done. This will warm up your lower body. Then stand with your arms outstretched. Start with a few small circles and continue to widen the circles until you're making large circles that engage your shoulders and upper body. Both of these exercises will get your heart rate elevated and loosen your muscles for the activity ahead.

Keep It Structured
Think of yard cleanup as a structured exercise routine that builds endurance.

• Alternate light activities with heavier ones. For instance, rake dead leaves (lighter) and then gather, bind up, and carry away dead branches (heavier); then return to raking.

Avoid the Strain
Picking up branches, bags of leaves, or lawn equipment can be great for strength training. But be sure to minimize back strain with careful lifting.

• Lift with your legs. Crouch down, lift, and then stand up. Don't bend from the waist or you'll risk hurting your back.

Additional Tips

• Concentrate on deep breathing while you work.
• If you're able, increase your range of motion to burn more calories. For example, when raking, exaggerate the motion.
• After 30 to 60 minutes, take a break for the day.
• Stay hydrated. Keep a water bottle handy.
• Wear good, quality work gloves to prevent blisters.

Prep your yard for spring, and you're planting the seeds for better fitness, too!