Fitness challenge report card WEEK 1

May 14
2-hour dog walk (3 dogs)

May 15
1 hour dog walk

May 16
1 hour dog walk

May 17
1 hour dog walk

May 18
1 hour dog walk
45 minute mall walk

May 19
1 hour dog walk

May 20
20 minutes skipping

May 21
1 hour gardening
1 hour dog walking

May 22
4 hour gardening
Garden workout

• Digging works the leg muscles (quadriceps, hamstrings and calves) and the glutes (buttocks). It also does a great job of strengthening the hands, upper and forearms.
• Raking uses many of the same muscles used with a rowing machine, including the back, chest and shoulders. Bending, stooping and squatting works the legs, glutes and low back. To protect the back, try moving with the tool you're using instead of standing firm and pulling or pushing away from you.
• Weeding and planting improves hand, back, shoulder and arm strength.
• Tilling uses the major muscles in the legs and upper body as you maneuver, guide and walk with the tiller, and uses many smaller stabilizing muscles such as the abs and low back.

Corinne Radake
Communications Specialist
Community Services
City of Hamilton
1 Hughson St. N., 3rd Floor
Hamilton, Ontario
L8R 3L5

905-546-2424 x3137 ~ tel
905-540-5757 ~ fax