Who needs a gym membership when you have yard work?
We often compartmentalize our lives, thinking of “exercise” as something that on’y happens in a gym or on a dedicated run. But the reality is, any activity that gets your heard rate up and your muscles working contributes to your overall fitness. And when it comes to burning calories and building strength, manual labor activities around the house and yard are surprisingly effective.
Mowing the lawn it isn’t a leisurely stroll. Pushing a mower, especially on uneven terrain or with a full bag, engages your core, legs, and arms.
Gardening involves a surprising range of movements: digging, weeding (lots of squats and lunges!), lifting bags of soil, and raking makes for a full-body workout.
Washing the car might seem minor, but scrubbing, reaching, and bending can add up.
Let’s look at the numbers
Let’s dive into some data and see how some everyday activities stack up against traditional gym workouts in terms of calorie burn. Keep in mind, that these are approximate values and can vary based on intensity, individual metabolism, and duration.
Washing car or yoga: 150-200 calories/hour
Painting house or going for a brisk walk: 250-350 calories/hour
Gardening (weeding, planting) or weight lifting: 200-400 calories/hour
Mowing the lawn or elliptical trainer: 300-400 calories/hour
Heavy gardening (digging, tilling) or cycling: 400-600+ calories/hour
Fuel up for your summer work(outs)
Just as you wouldn’t head to the gym for a heavy lifting session on an empty stomach, you shouldn’t approach your intensive yard work without proper fuel and hydration. Your body needs energy to perform these activities effectively and recover afterwards. Treating these manual labor tasks with the same respect as a dedicated gym workout means prioritizing your pre, during, and post activity nutrition and hydration.
Pre- Aim for a balanced meal or snack about 1-2 hours before you begin. Focus on complex carbohydrates for sustained energy and a little protein for muscle support.
Oatmeal with milk and berries
Banana with nuts and granola
Whole wheat toast with avocado and egg
Greek yogurt with fruit
During- This is perhaps the most crucial time frame, especially with summer temperatures. Don’t wait until you are thirsty to hydrate. By that time you are already dehydrated!
Sip water regularly throughout your activity and start early! Aim for 4-8 ounces every 15-20 minutes.
If you are doing heavy work for over an hour, or sweating profusely, consider an electrolyte drink to replenish lost sodium and other electrolytes.
After- Just like after a gym workout, it is important to help your body repair and refuel.
Within 1-2 hours of finishing work, try to consume a meal or snack that combines protein for muscle repair and carbohydrates to replenish energy stores.
Examples might include chicken and vegetables, a protein shake with fruit, or a tuna sandwich on whole-wheat bread.
This summer, don’t view your chores as burdens. See them for what they truly are: fantastic opportunities to be active, build strength, and improve fitness, all while enjoying the beautiful weather and maintaining your home. Your back yard truly can be your gym — and a pretty effective one at that!
Life’s a garden, dig it!
Elizabeth
P.S. If you are ready to start dominating your health goals, go here to set up your free discovery call and book a package.
