8 Exercises for Gardeners

Plant and rake without the ache!

Gardening is a great way to keep active, and research shows that doing just 30 minutes of gardening a day can help increase flexibility, strengthen joints, decrease blood pressure and cholesterol levels.

Rob and Miki have put together 8 exercises which will help get your body ready to work efficiently without the usual tightness and stiffness that results from being busy in the garden. Add some of these exercises to your workout routine to keep nice and flexible, taking care to maintain good posture when you perform them. It’s also a good idea to spend a few minutes stretching before you start working in the garden.

Exercises for Gardeners

Weighted Squat Push

Starting with the medicine ball at hip height, squat down keeping your weight in your heels. Push up lifting the medicine ball over your head.

Great for Gardening: Lifting a heavy pot from the ground

Exercises for Gardeners

Extended Row

In a kneeling position, rest one arm on your knee to stabilise yourself. Use the other arm to push the weight forwards and then pull the weight back to your hip. This is a great exercise for strengthening your arms and back.

Great for Gardening: Planting, weeding or starting a petrol lawnmower

Exercises for Gardeners

TRX Thruster

Holding the TRX straps in front of you, lower yourself into a squat position. In one movement, bring both legs from a tuck position to a straight leg position and extend your arms. This is an exercise for your core and you should distribute your weight evenly.

Great for Gardening: Moving heavy bags of compost

Exercises for Gardeners

TRX Lunge

Use the TRX to stabilise yourself. Keep your upper body straight, with your shoulders back and relaxed and your chin up. Extend your hands in front of you at eye level. Keep your core engaged as you step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

Great for Gardening: Sweeping the patio

Exercises for Gardeners

Weighted Side Lunge

Hold the medicine ball at hip height and stand with your feet and knees together. Take a large step with your right foot to the right side and lunge toward the floor, bring the ball with you. Make sure your right knee doesn’t extend past your toes and keep your left leg relatively straight. If you can, touch the ball to your toes.

Great for Gardening: Raking leaves

Exercises for Gardeners

Single Leg Squat Press

Stand on one leg and keeping your weight in your heel, squat down as far as you can whilst pushing up the dumbbells overhead. This is a great exercise for strength, stability and coordination.

Great for Gardening: Stretching to reach hanging baskets, or pruning bushes

Exercises for Gardeners

Farmers Walk

We had to include this one in our list!

After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up. Walk taking short, quick steps, and don’t forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

Great for Gardening: Pushing a wheelbarrow

Personal Training

TRX Ballet Squat

Stand with your feet more than shoulder-width apart, toes pointing out. Squat down until your thighs are parallel to the ground. Using the TRX to stabilise yourself, raise onto your toes. This is a great exercise for strengthening your glutes, quadriceps and calf muscles. To increase the intensity, squat as low as you can, or try the exercise without the TRX.

Great for Gardening: A fantastic exercise for strong legs  – and it’s Miki’s favourite!