You do not need a gym membership to move your body well. A garden gives you plenty of the same basic movements: lifting, bending, squatting, carrying, pulling and reaching. The difference is that you end up with food, flowers or a tidier yard at the end.
Here are five garden tasks to try, along with a simple way to do each one comfortably.
1. Turning soil. Use your legs, keep your back straight, and work in short bursts. Rest when you need to.
2. Hauling with a wheelbarrow. Load it lighter and make more trips. Carrying less more often is kinder to your back.
3. Planting and squatting. Kneel on a pad or use a low stool if squatting is hard. Plant a few seedlings at a time.
4. Raking and sweeping. This is steady, rhythmic arm and core work. Switch sides now and then.
5. Harvesting. Reaching, bending and carrying a basket add up. Gather a little at a time.
Start gently, warm up, drink water and wear sun protection. Choose tasks that feel comfortable for your body, and stop if something hurts. If you have a health condition or have been inactive, talk with your doctor before starting a new activity.
If you would like to track the days you spend in the garden, plan your beds and keep a harvest log, the fillable Garden Gym Companion Workbook is here: https://payhip.com/b/xEj8V. And the book behind the idea, The Garden Gym, is here: https://payhip.com/b/Zr9KH