While walking with your arms gaedening out in front of you, raise Boosting metabolism naturally Herbal Antiviral Supplements Low-intensity gardening exercises that your gardsning reaches gardeninh or hip level as garcening. To try to find out, I swapped my usual workouts—typically running, yoga, and weights—with gardening for a week, and I got some expert advice on how to make it into a more purposeful workout. Skills Park, S. Office Addresses Annapolis Lubrano Drive Suite Annapolis, Maryland Shoemaker, C.

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Tips for Yard Work and Gardening Gardening is a great activity that allows you time in nature to unplug and reduce stress. Strategies to Turn Down the Alarm System Warm up: Cold, tight muscles are more susceptible to strain, so it is important to warm up your body with low intensity exercises like your Hinge Health exercises before a physically demanding activity such as gardening.

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Search Icon. Filter Icon. Clear checkbox label label. Apply Cancel. Consent Leg. The garden tasks also induced energy expenditure of older participants.

The 15 gardening tasks performed by the participants represented low- to moderate-intensity physical activities Table 3. Digging mean 4. Planting seedlings mean 2. The 15 gardening tasks performed by adults older than 65 years in age mean age, The gardening tasks that used both upper and lower body such as digging, fertilizing, weeding, raking, and tying plants to stakes were moderate-intensity physical activity 3—4.

The gardening tasks that used actively upper body while standing sometimes slight walking for moving when they finished an area or squatting such as pruning, mixing soil, planting seedlings, sowing, watering by watering can or hose , and harvesting were low-intensity physical activity 1.

Meanwhile, the tasks such as filling a container with soil and washing harvests slightly used the upper body while standing and had lower intensity than the other gardening tasks. The MET values for some of the gardening tasks in this study corresponded to those previous reported for Americans Park et al.

Most of the exercise intensities for various gardening tasks in this and the previous study were similar, although tasks such as raking 2.

A gardening task can be performed with different tools e. The variables for gardening methods, environment, and subject characteristics e.

Measuring heart rate during steady-state conditions is an indirect way to estimate exercise intensity Åstrand and Rodahl, The indirect method is based on a linear rela-tionship between heart rate and VO 2 during daily activities, work, or sports.

The relationships between the heart rate and VO 2 may be different for exercises that engage a large muscle mass compared with exercises using smaller muscle masses Eston and Brodie, ; Vokac et al.

Many studies have shown that the heart rate and VO 2 relationship was modified when using different muscle masses or different modes of exercise Maas et al.

Moderate-intensity gardening tasks included weightbearing motions and used both the upper and lower body. For example, spreading fertilizer on the garden plot 1 m × 1. A garden exercise program can be developed for physical health benefits that improves muscle strength, flexibility, balance, physical function ability, or bone mineral density.

Moreover, daily gardening by Americans mean age, 72 years involved moderate-intensity physical activities 3. The older gardeners met the physical activity recommendation of at least 30 min of moderate-intensity physical activity on most days of the week through gardening.

Thus, gardening may offer the same physical and psychological benefits e. In conclusion, the MET values of gardening tasks measured in a practical setting should be invaluable when designing garden exercise programs that meet the physical activity requirements for improving or maintaining physical health conditions of older adults.

Furthermore, a horticultural therapy program for improving physical functional health conditions in such adults with low levels of physical ability can be designed using gardening tasks of low to moderate intensity.

ACSM Physical activity, physical fitness, and hypertension Med. Sports Exerc. ACSM Exercise and physical activity for older adults Med. ACSM Physical activity and bone health Med. Ainsworth, B. Jr , Tudor-Locke, C. Armstrong, D. Åstrand, P.

Bhambhami, Y. Caspersen, C. Collins, M. DiPietro, L. Gerontology Ser. A: Biol. Doyon, K. Eston, R. Sports Med.

Galloway, M. Gunn, S. Hui, E. Directors Assn. Kawakami, Y. Kilbom, A. Lee, I. Cancer Inst. Maas, S. McArdle, W. McLaughlin, J. Nelson, M. Recommendation from the American College of Sports Medicine and the American Heart Association Med.

Norton, K. Sport 13 Park, S. Skills HortTechnology 18 Pate, R. Powell, K. Public Health 8 Rayson, M. Restuccio, J. Reynolds, V. Turner, L. women J. Women Aging 14 Department of Health and Human Services Physical activity and health: A report of the surgeon general.

Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, The President's Council on Physical Fitness and Sports, Atlanta, GA 13 14 Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, The President's Council on Physical Fitness and Sports Atlanta, GA.

Vokac, Z. Walsh, J. We are grateful to Dr. Stanley J. Kays, Professor, Department of Horticulture, Plant Sciences Building, University of Georgia, for his critical review of the manuscript.

Email : webmaster ashs. JOURNALS About ASHS Publications HortScience HortTechnology Journal of American Society for Horticultural Science. How to Search General FAQs For Librarians. News and Press. Journal Profile Log In Create Journal Profile. Advanced Search Help. Search this journal Search all journals.

Article Sections Materials and Methods Results Discussion. Previous Article. Determining Exercise Intensities of Gardening Tasks as a Physical Activity Using Metabolic Equivalents in Older Adults. Authors: Sin-Ae Park Sin-Ae Park Department of Environmental Sciences, Konkuk University, Seoul , Korea Search for other papers by Sin-Ae Park in This Site Google Scholar Close.

Kwan-Suk Lee Kwan-Suk Lee Department of Industrial Engineering, Hongik University, Seoul , Korea Search for other papers by Kwan-Suk Lee in This Site Google Scholar Close. Ki-Cheol Son Ki-Cheol Son Department of Environmental Sciences, Konkuk University, Seoul , Korea Search for other papers by Ki-Cheol Son in This Site Google Scholar Close.

Article Category: Research Article Online Publication Date: Dec Free access. Download PDF. Full Text PDF Figures References Contributor Notes Article Metrics.

Abstract The objective of this study was to determine the exercise intensities of 15 gardening tasks in older adults using a portable indirect calorimeter. Keywords: metabolic cost ; energy expenditure ; Cosmed K4b2 ; human issues in horticulture ; horticultural therapy.

Materials and Methods Subjects. Table 1. Metabolic measurement. Data analysis. Results Characteristics of the subjects. Table 2. Exercise intensity of gardening tasks. Table 3. Discussion The 15 gardening tasks performed by adults older than 65 years in age mean age, Haskell, W.

Herrmann, S. Meckes, N. Bassett, D. Jr Tudor-Locke, C. Greer, J. Vezina, J. Whitt-Glover, M. Leon, A. Whitt, M. Irwin, M. Swartz, A. Strath, S. O'Brien, W. Schmitz, K. Emplaincourt, P. Jacobs, D. Rodahl, K. Buckley, S. Maikala, R.

Christenson, G. Cureton, K. Hill, D. Ray, C. Perrey, S. Abe, D. Hughson, R. Brodie, D. Jokl, P. Brooks, A. Withers, R. Gore, C. Plummer, J. Cormack, J. van der Ploeg, G. Owen, N. Bauman, A. Rubenstein, L. Nozaki, D. Matsuo, A. Fukunaga, T. Persson, J. Paffenbarger, R. Hsieh, C.

Kok, M.

The objective of this Boosting metabolism naturally exerxises to determine the exercise Low-intensiyy of 15 gardening tasks Boosting metabolism naturally older adults using a portable indirect Heart health organizations. Twenty older Korean adults 16 females, gxrdening males older than Low-inrensity Herbal Body Cleansers of age average The subjects visited a garden created for the study at Konkuk University, Seoul, South Korea, three times and performed a total 15 gardening tasks. Subjects wore a portable calorimetric monitoring system Cosmed K4b 2 with telemetry that allowed measurement of oxygen consumption as they conducted each gardening task over a 5-min period and during a subsequent 5-min rest period while seated on a chair between each task. Their heart rate was also continuously measured using radiotelemetry Polar T 31 during the test.