Gardening Growing Among Senior Citizens as Solution
to Need for Extensive Exercise
Thirty minutes of daily exercise comes with ease in
the garden
Dec.
30, 2008 Gardening is an excellent way for senior citizens to meet the
exercise goals for older Americans set by the Centers for Disease
Control and Prevention and the American College of Sports Medicine at
least when the weather is warm. Many seniors find it a good way to keep
their minds busy while benefiting from hours of vigorous activity.
Previous studies have found gardening is a very
popular leisure activity for adults aged 65 or older in the United
States. This new study by Sin-Ae Park, Candice Shoemaker, and Mark Haub
of Kansas State University, set out to determine if gardening enables
older adults to meet the physical activity recommendation set forth by
the CDC and the ACSM.
The CDC and the ACSM recommends at least 30 minutes
of moderate-intensity physical activity on most days of the week in
order to maintain and improve optimal health. This recommendation is
especially important for older Americans, who can be less likely to
fulfill this requirement, yet are more at risk for chronic diseases
associated with aging.
The U.S. Department of Health and Human Services
recommends -
● Two and a half hours each week of
moderate-intensity aerobic activity, such as brisk walking or,
● An hour and 15 minutes each week of
vigorous-intensity aerobic activity such as jogging or running.
In addition, all adults should include muscle
strengthening activities that work all the major muscle groups on two or
more days per week.
A previous study concluded that gardening results
in improvement in mental health and depression for participants.
Researchers were now interested in finding out if gardening can offer
subjects the same positive health benefits that regular physical
activity (such as jogging, swimming, or weight training) provides.
Gardening was expected to influence whole-body bone
mineral density because it included weight-bearing motions such as
pushing a mower, digging holes, pulling weeds, carrying soil, and other
tasks required use muscle groups in the entire body.
The study was conducted on 14 gardeners aged 63-86
years.
Measurements taken by researchers included heart
rate, oxygen intake and energy expenditure, and the participants also
kept weekly logs of their gardening activity. The study also sought to
determine the average amount of time that gardeners spent at their task
per week. Subjects reported, on average, gardening about 33 hours per
week during May, but averaged only 15 hours per week in June and July.
Older adults are at a higher risk for a sedentary
lifestyle, which is one of the factors of increased risk of decline of
muscular strength and endurance, flexibility, balance, and
cardiopulmonary health.
One of the factors cited that makes these adults
less likely to participate in physical activity is boredom during
exercising. The variety of tasks associated with gardening is one reason
older adults are more likely to stick with their regimen; gardening
tasks change throughout the season and different activities are involved
in daily chores.
The researchers concluded that gardening is a great
way for older adults to meet the physical activity recommendations set
forth by the CDC and the ACSM.
One limit the study found was the seasonal nature
of gardening. In climates where there are defined seasons, time spent
gardening or maintaining a yard in winter is less than in the warm
growing season. Continued research is needed to investigate the
healthful benefits of gardening in all the regions of the United States.
Founded in 1903, the American Society for
Horticultural Science (ASHS) is the largest organization dedicated to
advancing all facets of horticultural research, education, and
application. More information at
ashs.org
As an older
adult, regular physical activity is one of the most
important things you can do for your health. It can
prevent many of the health problems that seem to
come with age. It also helps your muscles grow
stronger so you can keep doing your day-to-day
activities without becoming dependent on others.
Not doing
any physical activity can be bad for you, no matter
your age or health condition. Keep in mind, some
physical activity is better than none at all. Your
health benefits will also increase with the more
physical activity that you do.
If
you're 65 years of age or older, are generally fit,
and have no limiting health conditions you
can follow the guidelines listed below.
We know 150 minutes
each week sounds like a lot of time, but
it's not. That's 2 hours and 30 minutes,
about the same amount of time you might
spend watching a movie. The good news is
that you can spread your activity out during
the week, so you don't have to do it all at
once. You can even break it up into smaller
chunks of time during the day. It's about
what works best for you, as long as you're
doing physical activity at a moderate or
vigorous effort for at least 10 minutes at a
time.
muscle-strengthening
activities on 2 or more
days a week that work all
major muscle groups (legs,
hips, back, abdomen, chest,
shoulders, and arms).
OR
>
An equivalent mix of
moderate- and
vigorous-intensity
aerobic
activity
AND
>
muscle-strengthening
activities on 2 or more
days a week that work all
major muscle groups (legs,
hips, back, abdomen, chest,
shoulders, and arms).
>
More time equals more
health benefits If you go beyond 300
minutes a week of
moderate-intensity activity,
or 150 minutes a week of
vigorous-intensity activity,
you'll gain even more health
benefits.
Dec.
30, 2008 Gardening is an excellent way for senior citizens to meet the
exercise goals for older Americans set by the Centers for Disease
Control and Prevention and the American College of Sports Medicine at
least when the weather is warm. Many seniors find it a good way to keep
their minds busy while benefiting from hours of vigorous activity.
