Turn Your Yard into a Personal Gym: Fitness Through Gardening

Get Started

Who says effective workouts only happen indoors? "Yard work is actually a great way to spruce yourself up as well as your yard," says Liz Neporent, author of Fitness for Dummies and The Ultimate Body. Research from the Cooper Institute confirms that "lifestyle activities" can match gym-based routines for fitness—and many people enjoy them more.

We've designed an easy-to-maintain schedule that gets the whole family moving without burnout, prevents strain injuries, and adds fun to yard chores.

The Aerobics Stage

Your lawn is a green aerobics studio. Raking burns ~340 calories/hour; push-mowing slightly less. Increase intensity for greater burn: "If I mow leisurely, it takes 40 minutes; for a workout, I aim for 30," says Linda Miranda of the Gatorade Sports Science Institute. Same principle applies to raking.

Own a leaf blower or riding mower? Leave them off for the first 30 minutes. Use a rake and push mower instead.

The Strength-Building Stage

Now that muscles are warm, tackle heavy tasks: scrub windows, clean gutters (~150 calories/half hour). Add leg work by climbing ladders slowly, and do standing pushups against the ladder at ground level.

On solid ground: till the garden (~100 calories/10–20 min), stack firewood (same), power-wash decks (~100 calories/20–30 min). Move furniture, haul leaf bags.

Take frequent breaks, hydrate well—muscles need water. Involve kids: they can wheel barrows, hand rags, jump in leaf piles.

The Cooldown Stage

Finish with pleasant, easy tasks: trim weeds, tidy the garage, add finishing touches. Stretch lightly to prevent stiffness. "I lost 15 pounds last year doing this—literally nothing extra," says Neporent.

Toning with Tools: Targeted Exercises

Certified specialist Liz Neporent developed these exclusively for Better Homes and Gardens. Do two sets during outdoor chores for best results.

• Lawn Mower Lunges: Grip mower handle, step forward into a lunge as you push. Alternate legs (8–12 steps per leg). Tones glutes, legs, core.
• Spade Chop: Hold spade at chest, step sideways, bend knee, lean to touch spade tip to outside of toe. 10 reps per side. Works glutes, legs, arms, back, core.
• Leaf Raise: Hold half-full leaf bag, raise to shoulder height, lower slowly. 10 reps. Targets shoulders and arms.

Originally published in Better Homes and Gardens magazine, September 2004.