Rest Archives - Rogers Fitness
“Back” in the Garden Safety

“Back” in the Garden Safety

“Back” in the Garden Safety


For many North Americans, gardening is the most joyful activity of summer. But if you love to garden and you also suffer from back pain, you know that you can cause yourself a lot of grief unless you follow some basic ergonomic principles. 

Gardening, of course, is a seasonal activity in most of North America. During the winter, few of us make much use of the muscle groups we employ for typical gardening activities. The one exception is washing floors, but, truthfully, how often do you do that?

But even if you linger over the linoleum daily from October to March, it's still important to warm up and stretch your muscles before you dig. Here's a tip - the easiest way to warm up your muscles is to take a hot shower BEFORE you garden. This is called a passive warm-up. You'll still need to stretch, but you can do this in the garden. Use the same motions you use when weeding, raking, digging, etc. - whatever your planned tasks - but do them slowly, holding each stretch for about 10 seconds.

It's also important to do some gentle stretching after you garden, especially if you've overdone it and your muscles feel tight. Another hot shower can help as well.

Another rule: Go slow! When the weather breaks, it's tempting to turn over ALL the earth on the first afternoon. Trouble is, by the time your back aches, you've already done too much. By pacing yourself, you can ensure that your back will be fit enough to garden again next weekend!

A third principle to keep in mind is that a change is as good as a rest. Vary your activities rather than doing all your weeding, for instance, at once. In other words, shovel for a few minutes, dump, rake, weed. Rest for a while, then repeat.

Avoid staying in any one position for too long. Gardening involves bending, kneeling, standing, walking, and reaching; don't spend more than 15 minutes in any one of these positions before changing to something else.

Also, don't mix and match activities with positions. If you're crouching down to weed, don't suddenly reach up and stretch to snip at a stray vine. Don't bend forward with your knees straight. And as in any activity, try not to lift and twist at the same time.

Remember to hold heavy objects close to your body. So what if they're muddy - getting dirty is part and parcel of gardening's charm.

Finally, organize your tool shed so that heavy supplies are stored at waist level. Invest in some back-friendly tools like a kneeling bench with handles, shears, shovels and weeders with long handles to minimize bending, an angled rake, and a swan-necked watering can.

If you keep this advice in mind, there's no reason for back pain to keep you out of your garden.

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Cold or Flu? Do You Know Which It Is?

Cold or Flu? Do You Know Which It Is?

Cold or Flu? Do You Know Which It Is?


This time of year, you can't go a day without hearing about or seeing people who have “the flu”. Except…they don’t. Do you know the difference between having a cold and having the flu? 

The common cold (and boy is it common) develops gradually over several days and can start with a scratchy throat, sneezing and sniffles leading to congestions. Any fever present is mild (in adults). Coughing is generally hacking and can be moist due to congestion.

On the other hand, influenza often starts rather suddenly with fever (usually greater than 101 degrees F and last 3-4 days), headache and all over body aches (myalgia). Generally one feels exhausted or fatigued. Coughing is usually dry and hacking and can last after all other flu symptoms have passed.

Influenza or “the flu” is more of a systemic illness, meaning it affects your entire body, where as a cold generally just affects the upper body. You can sometimes get a stuffy nose, sneezing and sore throat with the flu, but it’s much more common with colds. The flu is more serious because it can lead to other problems, like pneumonia in susceptible adults.

Another common illness that is often referred to as “the flu” is your common variety gastroenteritis – meaning that you stomach and intestines are acting up.
This is NOT influenza.

In general, viral illnesses will run their course and one does not need to be seen in their clinics. It’s a different story if you have a depressed immune system, a chronic lung condition (such as emphysema or COPD) or if you have been ill for over 10 days. Of course, any time you are having difficult breathing, you need to see your health care provider as soon as you can.

The best bet is to keep yourself healthy and avoid colds and the flu in the first place.

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Fitness Tip of the Day

Fitness Tip of the Day

Fitness Tip of the Day…Get enough sleep.

How much you sleep and quite possibly the quality of your sleep may silently orchestrate a symphony of hormonal activity tied to your appetite. Bottom line: A lack of sleep can make you hungry. Aim for seven to eight hours each night.

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Fitness Tip of the Day

Fitness Tip of the Day

Fitness Tip of the Day…Take one day a week for active recovery.

It’s your day of rest from intense workouts, but you still have to move. Take a walk. Do a gentle yoga class. Just do something that’s less intense than what you do for exercise the other six days of the week.

If you have any questions about fitness don’t be afraid to message us and We’ll get back to you as soon as we can.

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