Gardening is a lot more than a hobby; it is also an excellent way to stay physically fit. You don't have to start digging trenches or chainsawing down trees either. The moderate physical activity involved in weeding, digging and pruning can still burn up calories. And, for most people, just being in the garden instead of cooped up indoors can help to reduce stress levels and increase your general sense of wellbeing.

Calorie burners
You might be surprised just how many calories you can burn off while you wield those garden tools. The following is an approximate guide, based on 30 minutes of continuous activity:
* Digging - 200 cals
* Planting trees - 180 cals
* Pruning shrubs - 180 cals
* Raking - 160 cals
* Turning compost - 250 cals
* Weeding - 180 cals

Before you begin
* As with any exercise, make sure you warm up and stretch your muscles before you start gardening. Performing simple stretches will help avoid injury, pain and stiffness. Also, don't forget to wear a sunscreen with a factor of at least SPF15, even if it isn't sunny - remember, you can still burn while it's cloudy!

Top tips
* Start with the easier tasks, such as pruning, then gradually build up to heavier work like digging.

* Try varying your activities to help avoid repetitive motion strains or injuries. Include a variety of movements such as raking, mowing, weeding, pruning and digging, and alternate between them often, every 15 minutes or so.

* To protect your back, bend from the knees when you rake and hoe or when you lift heavy objects such as bags of compost or large plant pots.

* Again, to avoid putting strain on your back, let your arms and legs do the work when pulling a rake or pushing a lawnmower.

* Try alternating your stance to balance the muscles you use. This might feel a bit unnatural at first, but with practice it should become part of your gardening routine.

* Pace yourself. Garden for 15 to 30 minutes and take a stretching break.

* As with any exercise, keep hydrated. Drink plenty of water, especially on hot days.

* It sounds obvious, but don't work through aches and pains. If it hurts, STOP! If you don't, you could injure yourself.

*Avoid all-day marathon gardening sessions at the weekend - instead, space out the work you need to do. You'll get maximum benefit if you do two or three shorter sessions per week.

* Cool down after your gardening session by walking, stretching or, if you have green fingers, picking all that tasty fruit and veg you've managed to grow!