Gardening Safety: Proper Lifting Techniques

In this informative video, Anna, a seasoned Registered Kinesiologist specializing in senior health and a Personal Trainer at Vintage Fitness, expertly showcases crucial lifting techniques tailored for gardening activities. With her guidance, you'll gain valuable insights on how to safeguard your body and reduce the risk of injuries throughout the gardening season. These practical tips are designed to enhance your overall well-being as you enjoy the pleasures of gardening.

1. Posture and Core Engagement

  • Maintain Good Posture: Keep your spine fairly neutral when squatting down.
  • Engage Your Core: Squeeze your belly button into your back to protect your spine.

2. Lifting Technique

  • Leg Power: Bend your knees and keep your back straight.
  • Use Your Legs and Glutes: Lift with the strength of your legs and bum.
  • Move Objects Safely: Once lifted, move the object to its desired location.

3. Safety Reminder

  • Think Before You Lift: Assess the size and shape of the object. Bulky or irregularly shaped objects can be more challenging to lift, even if they don't weigh much.
  • Test the Weight: If possible, use a gentle push or nudge to assess the weight before attempting to lift. If it feels too heavy with a small test, it's likely too heavy for a full lift.
  • Know Your Limits: Understand your physical limitations. If you have any pre-existing health conditions or concerns, be mindful of what you can comfortably lift without straining yourself.
  • Trust your instinct:. If the object looks or feels too heavy, it probably is. Listen to your body and be cautious
  • Ask for Help: Don’t risk injury. If you're uncertain about the weight, it's always safer to ask for assistance. Seek help from a friend, family member, or neighbor.

Remember, a little care goes a long way in maintaining your gardening joy without hurting yourself. Happy gardening!

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Good Luck


Vintage Fitness

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

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