Here we go again! The temperatures are dropping, the days are getting shorter and the leaf colors are just popping.
However, there is more to autumn than apple cider, football games and clean fresh air. Fall cleanup is a necessity in the yard and a great opportunity to get outside and enjoy the crisp weather while getting in a great workout at the same time.
Raking leaves for at least 30 minutes is considered moderate physical activity, similar to a brisk walk, according to the NHLABI (National Heart Lung And Blood Institute). It helps build upper and lower-body strength along with core stability throughout your trunk. The typical adult will burn calories at a rate of 100-300 per 30–45 minutes of activity. Regular moderate physical activity assists in building stronger bones and muscles while assisting in controling your weight.
Fall cleanup doesn’t escape the obvious risks of injury because of the repetitive nature in twisting, bending, reaching and lifting. The American Academy of Orthopedic Surgeons (AAOS) reports that over 38,000 Americans were injured while raking leaves in 2012.
Here are some useful tips that may allow you to complete your chore of fall cleanup in conjunction with good aerobic and safe activity. If you are packing up and preparing to move south for the winter then you can use these tips for raking the sand.
Warm Up
Raking and picking-up leaves forces you to use virtually every muscle in the human body. Always begin with some trunk forward and backward bending, arm circles and gentle leg stretching. Walk for a few minutes to promote circulation. Ten minutes of total warm-up should be sufficient.
Maintain ‘Good Posture’
Try to keep a wide BoS (Base of Support) while you stand still and move around during raking. Hold the rake near the end with one hand, and about two-thirds down with the other hand. By standing up straight and moving your arms together with proper spacing will place your body in a mechanical adventitious position while pushing and pulling leaves, thus making it easier for you to move the pile.
Avoid Twisting
Use your legs to shift your weight side-to-side instead both while raking and lifting leaves into bags if needed. Using short strokes is a good idea as well.
Switch Sides
To avoid the risks of creating an overuse injury, try switching sides every five to 10 minutes. This will equalize the stress and strain to all extremities and the spine as you push, pull and rotate your body.
Bend at the Knees
Use large muscle groups to lower your body towards the ground as you reach to pick up the leaves and or leaf bags. Don’t lift with your back. Keep your back straight and bend with your knees.
Be Smart
Rake when the leaves are dry. Don’t overfill bags or tarps and use a wheelbarrow to move heavy bags to other areas of the yard if you cannot easily drag them.
Proper Footwear
Wear shoes with skid resistant soles if possible to ensure good footing on uneven ground.
Hydrate as Needed
Take rest breaks every half-hour or so, and stretch any muscles that seem to be tightening up as you rake. Pace yourself and do what you can without overdoing it.
Cool Down
When you’re done raking, do some more stretching to help relax tense muscles. You can even take a hot bath.
Finally, Listen to Your Body
Soreness is common following typical yard work. But the soreness you feel should go away about 24-48 hours after your workout. If you notice any of the following symptoms, and they don’t go away, see your doctor:
• Lightheadedness
• Shortness of breath
• Sudden, severe headache
• Excess sweating that’s out of proportion to your level of exertion
• Chest, stomach or any other pain
Remember, the physical demand from moderate physical activity increases for anyone with a history of heart attacks, heart disease, smokers and individuals who lead a sedentary lifestyle. Consult your family physician prior to engaging in such activity. Finally, enjoy your time outside this fall. Get those leaves all taken care of so you can get to the game, or out for a hike or a jog. Just think, about four hours after you are all done with your lawn duties you will more than likely to be able to all start over.
If you or someone you know has pain, consult your physician, physical therapist, chiropractor or other healthcare provider. Physical therapists, or PTs, have a unique body of knowledge that promotes optimal health and function through the application of scientific principles to prevent, identify, assess, correct, and alleviate acute or prolonged movement dysfunction.
James Markwica, MS PT is a New York State Licensed Physical Therapist at LaMarco Physical Therapy, 417 Geyser Road in Ballston Spa and within Saratoga Health and Wellness on 30 Gick Road in Saratoga Springs. For questions or follow-up, contact James at 587-3256 or online at www.lamarcopt.com.
