Gardeners, landscapers and others working within the industry are generally seen as being fit and healthy, thanks to their physical roles that help keep them in optimum shape.
However, some studies suggest otherwise: a recent study of musculoskeletal disorders (MSDs) among gardening and landscape workers found a significant relationship between ageing and the prevalence of MSDs in the neck and wrists.
Similarly, the charity Perennial estimates that 1 in 4 horticulturists experience MSDs, such as strains and tears, back pain, arthritis and tendonitis.
Here, Connect Health’s senior occupational health physiotherapist Claire Duffield considers the widely-held myth that gardeners and landscapers get sufficient exercise through their jobs, and why it’s vital to make a clear distinction between occupational activity and exercise.
Like others working in roles that require lots of manual, physical activity, I often hear from patients who are gardeners and landscapers, who believe (or used to believe, until they had to see me!) that they get all the exercise they need from their work. “I didn’t think I had to exercise, it’s such a physical job,” they tell me.
Not only is this a myth, but it’s a potentially harmful one.
There’s a big distinction between Occupational Physical Activity (OPA) and exercise; it’s essential to know the difference in order to minimise the risk of musculoskeletal (MSK) injury and to achieve optimum health and fitness levels.
OPA versus exercise
- Firstly, I describe OPA as ‘too low and too long’. It is of too low intensity and/or too long in duration to help maintain or improve fitness and heart health. Improvement instead requires the opposite: we need high intensity physical activity for short periods of time, e.g., an aerobics class, a run.
- OPA elevates your 24-hour heart rate and your 24-hour blood pressure. Work such as heavy lifting or prolonged static working can cause sustained, elevated blood pressure which continues long after you’ve clocked off for the week.
- There’s often reduced (or zero) recovery time with OPA. Long periods of physical activity without sufficient recovery – e.g., over a working week – can result in exhaustion and may even increase risk of cardiovascular disease.
- Within the restrictions of their role, workers often have limited control over the physical activity expected of them. There’s usually a set schedule, expected speed, and other factors in their environment that may have a detrimental effect on their bodies and overall health.
Why exercise is a must
Staying in shape has enormous benefits. It keeps you above your ‘fitness for work’ threshold, and importantly, reduces your chance of developing an MSK injury – any such injury could lead to sickness absence and subsequent financial strain, in addition to impacting on your mental wellbeing.
In itself, regular exercise can lift your mood and improve mental health, having a positive effect on all areas of life, including work.
Having a greater knowledge of exercise and how it affects your own body can help you do your job more effectively too – once you’ve started exercising, you’ll be incorporating warm-up and cool-down moves into your work without realising it, further helping to reduce MSK injury risk.
Which type of exercise is best?
World Health Organisation (WHO) guidelines advise 150 minutes a week of moderate aerobic exercise, plus strength exercises on two or more days – so a mix of strength and cardiovascular fitness is recommended for most people.
Using weights in your exercise programme is ideal as it mirrors the activity of your job but allows you to move and increase activity in your own time, incorporating sufficient warm-ups, cool-downs and recovery, helping to improve strength and conditioning. Furthermore, regular exercise with weights has been found to contribute towards a longer life, according to research from the British Journal of Sports Medicine.
Tips before you start exercising
It’s advisable to spend some time on preparation before going all out (and risking injury in the process).
1. Understand your fitness level
It’s a good idea to record your baseline fitness scores, to ensure you’re not pushing yourself too much (or too little). This can also provide great motivation in showing just how far you’ve come over time. Record your pulse rate before and immediately after walking 1 mile (1.6km), as well as how long it takes you to walk the same distance, or to run 1.5 miles (2.41 km), if you’re able.
2. Plan a balanced fitness programme, with goals that will keep you motivated
It’s easy to think you’ll exercise every day, but without a plan it’s unlikely you’ll stick to it. Consider yourSMART (Specific, Measurable, Attainable, Relevant, Time-Based) fitness goals, and create a balanced routine of strength and cardio.
3. Progress slowly
Don’t go ‘hell for leather’ from the outset – it’s likely you’ll end up feeling too sore to continue, stopping before you’ve got started. It’s best to start cautiously and progress slowly, and always incorporate recovery time. If you have an injury or a medical condition, consult your doctor or an exercise therapist for help designing a fitness programme that will gradually improve your strength and endurance.
4. Build activity into your daily routine
Finding time to exercise becomes much easier when it’s incorporated into daily activities, and planned into your existing routine. You might save an episode of your favourite TV programme to watch while on the treadmill or exercise bike, or arrange to meet a friend for a brisk walk or run.
5. Have fun
Exercise can become second nature if it’s seen as a benefit, not a chore. Try and notice how it lifts your mood and any physical changes as you progress – and keep going!
For more information and advice, visit www.connecthealth.co.uk