Fall Yard Work Starts Here: 6 Exercises to Prep Your Body

Fall is here! Which means … it’s yard work season! While yard work can be a satisfying way to enjoy the crisp autumn weather while getting your property ready for winter, raking leaves, lifting bags, moving branches, and putting away outdoor furniture can also give your body quite a workout.

Yard work often involves repetitive movements, awkward positions, bending, twisting, and lifting. Without proper preparation, these activities can place extra stress on your muscles, joints, and spine that can leave you stiff and sore the next day. But just a few minutes of preparation before you head outside can help your body handle the work more comfortably and limit soreness. 

Why Warm Up Before Yard Work?
It’s easy to think of yard work as a simple household chore, but physically it can be surprisingly demanding. Your body may go from sitting indoors to suddenly performing hundreds of repetitive movements. A gentle warm-up increases circulation and gradually prepares your muscles and joints for activity. It can also help you move more freely and become more aware of areas that feel tight or stiff before you start working.

Think of your warm-up as telling your body, “We’re about to get moving.”

Simple Stretches and Movements to Get Started
You don't need a complicated routine. Even 5 minutes of gentle movement before picking up a rake or shovel can make a difference.

Shoulder Rolls

This is a simple way to loosen the shoulders before repetitive raking, sweeping, or lifting. 

1. Stand comfortably with your arms relaxed at your sides.

2. Slowly roll your shoulders up, back, and down in a circular motion.
3. Repeat 8–10 times, then reverse the direction.

Scarecrows

Scarecrows are a great way to get the little muscles of the shoulder active.

1. Stand with your feet shoulder width apart and your arms at shoulder height in front of you, palms down

2. Pull your elbows back in a row movement, rotate your arms up until they are above the elbows and reach overhead

3. Reverse the motion, bringing your elbows back down to shoulder height, dropping the palms towards the floor and reaching the arms back forward in front of you

4. Repeat 8-10 times

Gentle Torso Rotations

Getting the spine warmed up is important for any lifting or bending task.

1. Stand with your feet about hip-width apart and your arms forward at shoulder height

2. Keeping one arm where it is, reach the other behind you, rotating through the trunk until your arms are in a straight line

3. Return to center and rotate to the opposite side

4. Repeat 8-10 times on each side

Toe Touches

This is a simple way to warm up the trunk and the hamstrings.

1. Step your feet a little wider than hip width apart and raise your arms out to the sides

2. Reach down and touch your opposite foot

3. Stand back up and reach to the opposite foot

4. Repeat 8-10 times on each side

Bodyweight Squats
It is important to get the legs warmed up so you lift and lower with the legs and reduce back strain during yard work tasks.

1. Stand with your feet approximately shoulder-width apart. 

2. Push your hips back as if you're sitting into a chair, bend your knees, and then return to standing.

3. Repeat 8-10 times

Calf Raises
Get the lower legs and ankles moving before you spend extended periods walking around the yard.

1. Stand with your feet hip width apart

2. Slowly rise onto the balls of your feet 

3. Lower your heels back down
4. Repeat 10 times

Don't Forget How You Move While Working
Warming up is only part of protecting your musculoskeletal health. Your technique throughout the day matters, too.

• When lifting, keep the load close to your body and use your legs rather than relying entirely on your back

• Avoid twisting while carrying something heavy—instead, move your feet and turn your whole body

• Try to avoid staying in one position too long - switch sides and take short breaks to give your muscles a chance to recover

and remember

• Bigger isn't always better - if a bag of leaves or piece of equipment feels to heavy or awkward to handle safely, reduce the load or ask for help

• Take breaks before you need them -- schedule short moments to drink water and walk around to prevent fatigue from building in your shoulders, hips and back

• Consider dividing work into smaller sessions rather than trying to accomplish everything at once

The goal of fall clean-up isn't just to have a tidy yard. It's also to make it through the season feeling good.

A Healthier Approach to Fall Clean-Up
Fall yard work can be great exercise when you approach it thoughtfully. A brief warm-up, good lifting habits, regular breaks, and attention to how your body feels can all help you stay active while reducing unnecessary strain.

Before you grab the rake this fall, take five minutes to get your body moving. Your future self—and your muscles—may thank you.