1 week Ago By Kristin Bogdonas University of Illinois Extension
Did you know, only about 25% of adults meet the physical activity recommendations for muscle-strengthening and aerobic activity? A lack of physical activity will put you at risk for chronic health conditions such as heart disease, diabetes and obesity. Physical activity is one of the cornerstones of a healthy lifestyle, as it plays a significant role in maintaining good physical and mental health. This April, we are highlighting Move More Month and National Garden Month and encourage everyone to make the most of their time working outside.
Kristin Bogdonas Gardening and yard work are more than just chores — they are excellent forms of physical activity that benefit both the body and mind. Many of the movements involved — such as digging, raking, lifting and weeding — engage multiple muscle groups and provide a moderate-intensity workout similar to walking or biking. One of the biggest benefits of gardening is its ability to improve strength and flexibility.
Tasks like shoveling soil, carrying watering cans and pulling weeds work the arms, legs and core, building muscle endurance over time. Bending, stretching and reaching help maintain joint mobility and flexibility, which are especially important for older adults and those with conditions like arthritis. Gardening also contributes to cardiovascular health.
Raking leaves, pushing a lawnmower or carrying mulch can raise the heart rate, promoting better circulation and endurance. Even lighter activities, such as planting flowers or watering, encourage movement and help reduce sedentary time. Beyond the physical benefits, gardening supports mental well-being.
Being outdoors in the fresh air, soaking up vitamin D, and connecting with nature can lower stress, boost mood, and promote relaxation. The satisfaction of growing food or beautifying a space adds to the overall sense of accomplishment. Since gardening can be adapted to different fitness levels, it’s an accessible way to stay active at any age.
Whether tending to a small flower bed or managing a large vegetable garden, these activities contribute to a healthier lifestyle while making outdoor spaces more enjoyable. This week, get outside and turn your yardwork into a workout. Looking for gardening inspiration? Visit extension.
illinois.edu/hmrs for local workshops and resources. Earth Day is an annual event held on April 22 to show support for the protection of the environment and our planet.
Here are three ways that you can safely celebrate this important date. One of the best ways to connect with the Earth is through cleanups. Go on a walk and help to clean up any plastic that you find.
Perhaps you know of a nearby ditch or drainage area around the corner that is polluted with trash. Earth Day is also National Parks Week. So be sure to plan a trip to a national park or even explore the green spaces around you.
This Earth Day, be sure to plant a tree in your garden. Not only do they reduce pollution, but also protect against disease. You can even talk to your local government about planting more trees and native garden beds in public spaces.
From left, Ruth Kolp and Davenport Horticultural Society booth volunteers Steve and Cheryl Arp chat at the QCCA Expo Center's Flower and Garden Show on Saturday, March 22, in Rock Island. Guests had the chance to see landscaping, buy garden ornamentals and talk plants with vendors. People wander through garden ornamental booths during the QCCA Expo Center's Flower and Garden Show on Saturday, March 22, in Rock Island.
Hyacinths are seen at the QCCA Expo Center's Flower and Garden Show on Saturday, March 22, in Rock Island. A couple points out their favorite flowers that were planted in the temporary landscape at the QCCA Expo Center's Flower and Garden Show on Saturday, March 22, in Rock Island. A hummingbird ornament at the QCCA Expo Center's Flower and Garden Show on Saturday, March 22, in Rock Island.
Scenes from the QCCA Expo Center's Flower and Garden Show on Saturday, March 22, in Rock Island. Most plants seen at the QCCA Expo Center's Flower and Garden Show will be on sale on the following Monday. Local muralist Atlanta Dawn did a live chalk drawing at the QCCA Expo Center's Flower and Garden Show on Saturday, March 22, in Rock Island.
Scenes from the QCCA Expo Center's Flower and Garden Show on Saturday, March 22, in Rock Island. Scenes from the QCCA Expo Center's Flower and Garden Show on Saturday, March 22, in Rock Island. Scenes from the QCCA Expo Center's Flower and Garden Show on Saturday, March 22, in Rock Island.
Kristin Bogdonas is the Nutrition & Wellness Educator for University of Illinois Extension serving Henry, Mercer, Rock Island and Stark Counties. For more information, resources, and events, visit extension.illinois.
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