Gardening tips: Here's something that's easy to grow outside – fitter

Digging, tilling and planting can be extremely therapeutic

NEW research has found that the average green-fingered adult spends almost five more hours a week working out, compared to non-gardeners.

Gardening can have a great impact on fitness, wellbeing and even sleep, the study, commissioned by Argos, found.

Gardening expert David Domoney, who has partnered with Argos to develop a Recommended Daily Allowance for gardening, of 30 minutes a day, says: "Most people enjoy working in their garden, because it gives them a mental boost.

"Digging, tilling and planting can be extremely therapeutic, and gives people a chance to think while working outside, which is enjoyable in its own right. But we were surprised to see just how much physical exertion it takes to do certain garden tasks."

So, which jobs burn the most calories?

1. Mowing the lawn

Pushing a mower up and down the lawn for 35 minutes can use up 200 calories.

2. Weeding

Pulling up stubborn weeds for 35 minutes can burn 158 calories.

3. Digging

Digging is a great cardio workout and an excellent way to de-stress. You can burn up to 250 calories an hour when digging heavy soil – but don't overdo it if you have a bad back.

4. Raking

Raking is vital to let your lawn and plants breathe – and it'll work your upper body, and burns around 120 calories in 30 minutes.

Gardening keep-fit tips:

Phil McCann, founder of Great Little Garden (, offers the following tips to avoid injury...

  • Warm-up

Just like all exercise, warm-up before launching yourself into an intensive calorie-burning session. It's so easy to pull a back muscle on a cold, spring morning by grabbing the spade and plunging in deep. Stretches work best – start gently with whatever exercise you do, working up a sweat as you warm-up.

  • Start with a plan

In a conventional gym, you will have a workout plan. In the garden, plan to weed a bed and turn the compost, or dig over a veg plot and plant up a border. Plans focus the mind.

  • Use the right tools

Have the correct tools for the job you are doing. It will ease the strain on backs, arms, wrists and knees.

  • Don't overdo it

Pain in any joints is your body telling you to have a think about what you are doing.

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