Ground rules and tools for 2004
January
1, 2004
VCMGA Members from left Pat Plowman,
Nancy Zaplac, Diane Alexander, Mary Greeson,
Charlotte Sartor
Lawaine Stubblefield and Kathy Schmidt prepare butterfly area
Another year has begun and many of us will go through that yearly resolve to
get in shape. Ho-hum, another trek to the gym.
Squeezing my too-soft body into spandex to line up in a room full of other too-soft
bodies (or worse yet - hard bodies!) is not my idea of fun. I have never
understood how contorting your body to that ultimate stretch to finally
discover that hole in your leotard could possibly be a stress reliever.
May I please offer an alternative? Research has shown that gardening is an
ideal form of exercise. Gardening can be moderate to strenuous exercise that
incorporates many important elements of accepted exercise regimens such as
stretching stance, repetition and movement, and even resistance principles
similar to weight training, while burning calories.
Gardening provides a challenging workout but is not as stressful to the body
as other exercise options, such as jogging or aerobics. It is still important
to warm up muscle groups by properly stretching and you must use proper
techniques for lifting, bending or carrying.
Regular old garden chores like mowing, weeding, raking or planting can burn
anywhere from 250 to 400 calories per hour.
In a recent study by Barbara Ainsworth, exertion values were assigned to
human physical activities of all kinds. These values were based on the ratio of
the metabolic rate for the specific activity divided by the resting metabolic
rate. These studies show that individuals expend just as much energy performing
some gardening tasks as they would participating in recommended exercise
routines.
On a scale of 0-10, compare the physical exercise gained in gardening to
other more conventional forms of exercise.
1.5 - Watering lawn or garden; 2.5 - standing or walking; 3.5 - walking,
applying fertilizer, mowing lawn on a riding mower; 4.0 - trimming shrubs or
trees, power cutter; 4.5 - raking lawn, sacking grass and leaves, planting
trees and shrubs; 4.5 - mowing lawn while walking behind power assisted mower, weeding,
cultivating garden, planting trees, trimming shrubs or trees manually; 5.0 -
carrying, loading or stacking wood, clearing land, hauling branches, digging
sandbox, laying sod; 6.0 - shoveling mulch, chopping wood, splitting logs,
mowing lawn while walking behind push mower, gardening with heavy tools,
tilling a garden, light shoveling (less than 10 lbs./minute).
Other activities rated include: 0.9 - lying quietly, reclining, sleeping;
1.5 - sitting, knitting, sewing; 2.3 - walking-shopping; 3.0 - carpentry,
general, workshop, bowling; 3.5 - walking at 3 mph on a level, moderate pace,
firm stance; 4.0 - bicycling at 10 mph at a leisurely pace, water aerobics,
fishing; 4.5 - heavy or major cleaning, golf; 4.6 - softball or baseball,
hunting, stationary bicycling; 4.7 - heavy or major aerobics, swimming; 5.0 -
jogging;
6.0 - non-game level basketball.
Gardening is an excellent means of diverting the mind from work, family
conflicts or other issues, hence relieving stress and providing mental
relaxation. Gardening is a relaxing activity great for unwinding after a
difficult day at work, especially when gardening on a small, personal scale.
Keeping plants in good health also satisfies the human instinct to nurture
and provide care. Gardeners are rewarded for their efforts when the plants they
have pampered and coddled flower and produce beautiful fruit, and maintain a
healthy appearance.
If the health club scene is not your cup of tea, please consider gardening.
Whether it is in your own yard or that of a friend, with a parent or a
grandchild, there is a joy in all aspects of gardening you will never find
walking on a treadmill.
The most rewarding thing I have found in gardening is that it puts my life
in perspective with the world around me. I am humbled. Consider Ralph Waldo
Emerson's take on gardening: "When I go into my garden with a spade, and
dig a bed, I feel such an exhilaration and health that I discover that I have
been defrauding myself all this time in letting others do for me what I should
have done with my own hands."
So, if you are sufficiently inspired, let me give you some suggestions of
what you can be accomplishing in your garden this month. January is a good time
to contemplate any changes you may want to make in your garden. Changes in
design may now be made, new beds dug and old ones rebuilt. Correct defects in
drainage. Incorporate soil amendments and compost.
Are there any plants you would like to move to a more suitable location? Now
is the time. Plant woody plants, both evergreen and
deciduous, especially trees. Energy will be expanded to roots instead of
foliage. Learn ultimate size and cultural needs of trees and plants before
buying. Consider dwarf varieties to avoid crowding later. Group plants of
similar cultural needs.
Now is the time to plant fruit and nut trees - and also roses. Nurseries
should have an ample supply of bare-root fruit and nut trees. Check with the
Extension office for the latest recommendations.
Cut back perennials, clean beds of weeds and debris, and mulch. Fertilize
daylilies and irises with a complete fertilizer. Give strawberries one-teaspoon
ammonium sulfate fertilizer, keeping 6 inches away from plants. Prepare
vegetable beds with 50% humus, including manure.
Continue protecting tender plants from freeze; water and remove coverings
when temperature rises. Protect low, tender plants with dry leaves, pine
needles or mulch but remove when weather warms.
So bundle up in layers when the weather is cool, wear your garden gloves and
protect your head and skin from the sun - and get outside.
Many winter days are simply gorgeous, especially days with bright sunshine.
January in
It is all up to you. You can do as little or as much as you choose. Open your eyes and smile at the beauty that surrounds you.