You At Your Best

By KAREn RiCE nWA DEMoCRAT-GAzETTE Does gardening count as exercise? A seven-year study of 12,000 middle-aged men at high risk for coronary heart disease showed that those who kept up moderate, leisure time physical activity for an average of about 50 minutes every day were healthier than those who did little or nothing. And one of the top choices of these active men was gardening. According to the Centers for Disease Control, gardening is considered "moderate cardiovascular exercise." Plus, there's nothing like being out in the garden or digging in the dirt to calm your nerves and let go of stress and tension. Gardening can also help improve your balance, get you out in the fresh air, help you unplug from technology, boost your endorphins and a host of other benefits. Even the less strenuous forms of gardening - weeding, trimming, raking - can burn off about 300 calories an hour. Spading, lifting, tilling, and raking can improve muscle tone and strength. While gardening, you are working all the major muscle groups: legs, buttocks, arms, shoulders, neck, back and abdomen. Reaching for weeds or tall branches, bending to plant and extending a rake involves a great deal of stretching. Lifting bags of mulch, pushing wheelbarrows, shoveling and moving pots around all provide resistance training, which leads to healthier bones and joints. And, there is minimal jarring and stress on the body, unlike aerobics or jogging. To get the most out of your garden "workout," garden with gusto! Work at a constant pace. Use manual clippers and trimmers instead of power equipment. As with any kind of exercise, it's a good idea to warm up and stretch before you start. For your comfort, safety, and the good of your back and knees, keep these tips in mind: • If you spend time on your knees, use a cushion. Keep your back straight and don't sit on your heels. Stand up and stretch your legs every 10 minutes or so. • Use a lightweight, long-handled shovel or spade, and don't overload it. Bend at the knee and step forward as you raise and dump each shovel full of soil. • Bend at the knees and hips when picking up tools. • As with any other form of exercise, check with your doctor first, if you're not used to strenuous exercise. Make sure you incorporate a little stretching before and after gardening and take things slowly in extreme heat. And don't forget, gardening also has benefits that other forms of exercise don't: flowers and fresh vegetables! Sources: Texas AgriLife Extension Service & mindbodygreen.com Gardening as exercise SPonSoR ConTEnT 12 | YOU AT YOUR BEST | nwAdg.cOm/YOUATYOURBEST JUlY - ExERciSE & FiTnESS | SATURdAY, JUnE 29, 2019 Our patients succeed. You will, too! 479.957.9300 Wolfpackhearing.com 2630 E Citizens Dr #7 • Fayetteville, AR Best BestNWA.com of Northwest Arkansas the SPECiAl To nWA DEMoCRAT-GAzETTE Exercising regularly can affect more than your cardiovascular health. New evidence shows a link between poor heart health and hearing loss. "The inner ear is extremely sensitive to blood flow, so obstructions in the arteries and veins – symptoms of impaired cardiovascular health – can impact the peripheral and central auditory systems, leading to hearing impairment," Dr. Dustin Richards, audiologist and owner of Wolfpack Hearing Clinic in Fayetteville points out. "Conversely, when the heart is healthy and the flow of blood is unimpeded, hearing problems are fewer." Exercising and maintaining a healthy lifestyle will not only add years to your lifespan, but will reduce your odds of developing hearing loss. Take preventative measures such as getting more physical activity, eating healthier, losing weight, quitting smoking and maintaining a healthy blood pressure. Patients already diagnosed with heart disease should consider a hearing evaluation. The audiologists at Wolfpack hearing in Fayetteville are skilled in diagnosing and treating hearing loss. For more information or to set up a hearing evaluation, go to Wolfpackhearing.com, or call (479) 957-9300. The link between physical activity and hearing loss

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