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The first exercise program developed
exclusively for gardeners

Shaping Up America's Green Thumb

Now there's a program - a step-by-step, easy-to-follow guide - designed to minimize the aches and pains that often accompany a day in the garden. Shaping Up America's Green Thumb features:

• A systematic approach developed by professional exercise specialists with more than 25 years of combined experience.
• Isolating four target movements that normally occur during gardening sessions and using specific exercises for these movements.
• How to get started, and preparation before and during the gardening season.
• Our simple, exclusive format allows anyone to follow this program in only 10 minutes a day.
• Icons identify the exercises. Simple illustrations show how they are done.
• You custom design to your own capabilities. You decide which exercises are best for you.

Please remember these exercise tips and guidelines:

1. Prior to beginniing an exercise program, consult with your doctor.

2. Beginning a new exercise program may produce some soreness and tightness. If this continues, consult your doctor.

3. Make sure you drink liquids regularly to prevent dehydration.

4. Do not overstretch. Use gradual movements and hold.

5. Avoid holding your breath. Use your normal breathing patterns.

6. Try to avoid sudden twisting movements.

7. Do not stay in a bent-over position too long. Stand up and walk around.

8. Use knee pads for kneeling position.

9. Kneeling down is less stressful than bending over for prolonged periods.

10. You need to maintain a consistent routine to benefit from exercise.

11. By doing approximately 30 minutes of gardening, you can burn off an extra 200-250 calories per day.

12. This is not a total-body conditioning program, but you will benefit from your gardening activities.

Page updated 6/15/2001
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