<h2 style="margin: 10pt 0in 0pt"><font size="3" color="#990000">The ultimate gardening workout</font></h2><p><span style="line-height: 200%; font-family: ‘Verdana’,’sans-serif’; letter-spacing: 1pt; font-size: 10pt">(ARA) – With all the bending, lifting and stretching involved, gardening can be a fun and effective workout – if you know how to make the most of it.</span></p><span style="line-height: 200%; font-family: ‘Verdana’,’sans-serif’; letter-spacing: 1pt; font-size: 10pt"><p style="margin: 0in 0in 0pt" class="MsoNormal">Stacy Walters, registered kinesiotherapist, fitness director and creator of the Fit to Garden program, provides tips on how to turn a day of lawn and garden care into a day of healthy exercise. </p>  <p style="margin: 0in 0in 0pt" class="MsoNormal"><strong>Gardening warm-up</strong></p><p style="margin: 0in 0in 0pt" class="MsoNormal">Like any other workout activity, gardening requires a warm-up to prepare the heart, muscles and joints. Begin with five to 10 minutes of stretching the legs, ankles, arms, shoulders and wrists as well as light aerobic activity to help reduce the risk of injury and decrease soreness. </p>  <p style="margin: 0in 0in 0pt" class="MsoNormal"><strong>Proper technique</strong></p><p style="margin: 0in 0in 0pt" class="MsoNormal">Time spent in the garden can be relaxing, and it’s important to make sure you’re in a comfortable position when planting or weeding. To keep from getting stiff, try alternating between squatting, kneeling on a pad and sitting on a stool. Remember to keep your work close to you and tighten your abdominal muscles to protect your back when you reach and move. </p>  <p style="margin: 0in 0in 0pt" class="MsoNormal"><strong>Garden workout</strong></p><p style="margin: 0in 0in 0pt" class="MsoNormal">When lifting heavy bags of soil or mulch, remember to keep your feet shoulder-width apart, tighten your abdominal muscles and bend at the hips and knees, not at the waist. This activity helps strengthen the upper body and the abdominal muscles. </p>  <p style="margin: 0in 0in 0pt" class="MsoNormal">Mulching is an important step when gardening and an excellent way to help conserve water in your garden, prevent weeds and keep your outdoor spaces looking neat. Scotts NatureScapes Advanced is a color-enhanced mulch made of natural forest products that comes in a variety of colors and textures to maintain moisture and create a groomed landscape all year long.<span>  </span></p><p style="margin: 0in 0in 0pt" class="MsoNormal"><span></span></p><p style="margin: 0in 0in 0pt" class="MsoNormal"><span><div style="text-align: center"><object classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,29,0" width="425" height="282"><param name="movie" value="../images/banners/18a.swf" /><param name="quality" value="high" /><param name="menu" value="false" /><param name="wmode" value="" /><embed src="../images/banners/18a.swf" wmode="" quality="high" menu="false" pluginspage="http://www.macromedia.com/go/getflashplayer" type="application/x-shockwave-flash" width="425" height="282"></embed></object></div></span></p>  <p style="margin: 0in 0in 0pt" class="MsoNormal">To mulch efficiently, use a wheelbarrow and stand close to your work when shoveling. Scoop and lift the mulch with a shovel while keeping stomach muscles tight and avoid twisting the spine. </p>  <p style="margin: 0in 0in 0pt" class="MsoNormal">Raking is another way to build upper body strength, but make sure to vary your movement during the task. If you’ve been raking right to left, change direction and alternate arm and hand positions so one arm isn’t doing most of the work. When you’re finished, use the proper bending and lifting technique to move the product of your labor. </p>  <p style="margin: 0in 0in 0pt" class="MsoNormal"><strong>Gardening cool down</strong></p><p style="margin: 0in 0in 0pt" class="MsoNormal">Following a garden workout, be sure to cool down. Stretching the hips, hamstrings, back, neck and shoulders will help balance muscle groups that may have been overused and decrease post-gardening soreness. </p>  <p style="margin: 0in 0in 0pt" class="MsoNormal">In addition to the physical health benefits of working in a garden, multiple studies have shown the mental and emotional benefits of creating and working in green spaces. Gardens have a calming effect and can help relieve stress, improve attention skills and reduce feelings of anger, fear and aggression. </p>  <p style="margin: 0in 0in 0pt" class="MsoNormal">For more information on garden workouts, visit <a href="http://Scotts.com" target="_blank">Scotts.com</a> or <a href="http://OutdoorLivingWithStacy.com" target="_blank">OutdoorLivingWithStacy.com</a>. </p>  <p><span style="line-height: 200%; font-family: ‘Verdana’,’sans-serif’; letter-spacing: 1pt; font-size: 10pt">Courtesy of ARAcontent</span></p></span>