Whether you’re making your way up or
down trails, hiking is a workout for your
cardiovascular system, lower body and
core. Each direction works your body in
a slightly different way: walking uphill
is a harder cardiovascular load, going
each direction puts increased strain on
different muscle groups.
Having strong legs, as well as a
strong back and core before you go
hiking will help your body handle
sticks or poles can take pressure off
hips and knees, as well as give your
upper body a workout. So you’ll want
to warm up and stretch back and
shoulder muscles when using poles
and carrying a backpack.
While gardening isn’t often thought of as
a particularly strenuous activity, it does
involve some hard physical work and
puts strain on every part of your body.
After planting bulbs or raking, you
can feel the work in your back and
core muscles, like the stomach and
adds Dr. Sharisse Kyle, a sport medicine
Sport Medicine Centre. Gardening is
also a cardiovascular workout, with all
that moving around and heavy muscle
work raising your heart rate.
Try not to push yourself too hard your
first day out and take care of yourself by
stretching before and after you garden.
Avoid stiffness in your back and knees
by taking breaks throughout the day.
(front-to-back and side-to-side)
Lean or hold on to something for stability, like a tree. Standing
upright, swing right leg forward and back 20 times. Repeat 20
times with left leg. Then let right leg swing back and forth across
body 20 times. Repeat 20 times with left leg.
SIT-DO WN SQUATS
With feet shoulder-width apart, hold arms out to front. Slowly
lower yourself down as if sitting in a chair, with hips back and
shoulders slightly forward. Do not go past 90 degrees. Stand
back up. Repeat up to 15 times.
SEATED GLUTE STRETCH
Sitting down, place right ankle on left thigh. Keep back straight,
bend from hip and lean forward until you feel the stretch in your
right gluteal muscle. Hold for 30 to 60 seconds and switch legs.
Inhale and roll head forward. Exhale and roll head over to
right shoulder. Hold for a breath. Inhale and roll head to left
shoulder, and hold for a breath. Repeat 10 times, drop chin to
chest and raise head.
SPLIT LEG HAMSTRING STRETCH
Step right foot forward and turn left foot out slightly. Keeping
hips facing to front, bend forward from waist. Rest hands on leg,
foot or ground—go as low as you can until you feel the stretch
down the back of your right leg. Hold for 30 to 60 seconds and
Sit on heels and lean forward. Keeping arms straight, place
hands flat on the ground in front of you. Let head rest between
your shoulders. Push backside to heels until you feel a stretch
in your back; hold for 60 seconds. Walk both hands over to the
right, until you feel a stretch in your side. Hold for 30 seconds
and then walk the hands to the left side; hold for 30 seconds.