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6 Tips for Autumn Chores
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Be Sure to Warm Up
Raking uses many muscles in your body including: arms, shoulders, legs and your upper and lower back.
Warming up with a few gentle stretching exercises and a short walk around the block before you even pickup the rake or shovel could save you pain tomorrow.
Healthy Tips: A 10 minute walk will also help you enjoy the scenery
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Use Proper Tools
If you are outside raking or shoveling, find a tool that is the appropriate height and weight. This will prevent you from feeling the need to hunch over, which could hurt your lower back.
Before buying gardening equipment, test it out in the store to see how it feels, and make sure it is the proper size for you and the type of work that will be done.
Healthy Tips: Try out new tools in the store to test for comfort.
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Make It a Full Body Workout
Raking should be a whole body workout - don’t make your back do all of the work! Instead, bend your knees and lift those bags and wheelbarrows full of leaves with your legs! Use your arms to help you rake and stand as straight as is comfortable with your knees bent and your feet hip-width apart.
In addition, you should avoid twisting your upper torso because it can aggravate the muscles in your back. Instead, turn your whole body.
Most of all, have fun with the whole family!
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Switch Sides Regularly
Like dribbling a basketball, people tend to favor one hand or side of their body when they're raking or shoveling. To avoid using the same muscles to do the same movement repetitively, try switching sides every few minutes to avoid muscle fatigue.
Healthy Tips: Use both sides when you rake to prevent injuries.
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Pace Yourself, Know Your Limits
Ease into autumn clean up and take regular breaks every 15-20 minutes.
Stop, walk around, stretch and enjoy some hot chocolate or apple cider!
These frequent breaks will give you time to relax, rejuvenate and enjoy the autumn weather.
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Exercise Year Round
People who exercise year round are less likely to injure themselves while doing outdoor chores, as their muscles are more accustomed to physical activity.
Health Tips: Exercise and a good diet can help you gain more energy.
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DISCLAIMER:
This material is presented for informational and educational purposes only. This information does not constitute medical advice and is not intended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified health care provider before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your health care provider. ADVANCED PAIN MANAGEMENT MAKES NO WARRANTIES, EXPRESS OR IMPLIED, THAT THE INFORMATION CONTAINED IN THESE MATERIALS WILL MEET YOUR NEEDS.
