Sunshine Coast Hinterland Times

Pottering around the garden was once the exclusive domain of floral clad grandmothers and ‘alternative lifestyle’ types – but now that sustainable living has gone mainstream, it seems we’re all getting in on the outdoor action.

If you’re just doing it for the fun of it, you’ve probably not considered that gardening can actually be good exercise. Digging, lifting, carrying and weeding can constitiute an excellent whole body workout and best of all, there are no gym fees.

Research shows that gardening for 30-45 minutes most days of the week has significant health benefits, such as decreasing the risk of high blood pressure and diabetes, as well as contributing to healthier bones, muscles and joints.

Elements of gardening such as digging, weeding, trimming shrubs and mowing the lawn can require the same energy levels as other physical exercise activities such as walking, cycling, swimming and aerobics.

At Maleny Physiotherapy we often treat patients with injuries related to carrying heavy buckets and watering cans and lifting awkward loads. To avoid these wrist, shoulder and back injuries, we suggest that you take the time to warm up before and after watering by doing stretches.

Below are some handy tips to use while watering:-

Tip 1 – Bend your Knees

When lifting buckets or watering cans, remember to bend your knees, not your back. Never twist your body when your back is bent. When lifting, keep your feet apart and one slightly in front of the other. If you are unsure, we can demonstrate these techniques for you.

Tip 2 – Don’t Overfill

Never overfill your bucket. Only carry as much weight as you know you can lift comfortably. If you are unsure, we can help suggest an appropriate weight for you. Hint: half- fill buckets to lighten the load and help avoid wrist and shoulder pain

Tip 3 – Equalise the load

Distribute the load equally on each side of the body by using two lighter containers rather than one heavy bucket. Hint: rinse out and use 2 litre milk bottles for watering

Tip 4 – Keep it Close

Always carry buckets as close to your body as possible. Holding any weight away from your body increases the stress on your upper body and back.

Tip 5 – Use your surroundings

Place the bucket on a stool or chair when filling it, so you don’t have to lift it up as far.

Introducing Andrew Stewart……

Andrew Stewart is the latest member to join the team. He may seem familiar to some people – the reason being, he has worked at Maleny Physiotherapy before. Andrew is a local man and has post-grad qualifications in Musculoskeletal Physiotherapy.

To make an appointment with Andrew or any of the team contact Maleny Physiotherapy on 5494 3911 or call into Shop 1/70 Maple Street, Maleny.