Last updated on July 12th, 2024 at 11:17 am
Regular physical activity improves health, fitness, and quality of life for adults and children. The physicality of work requirements on farms and ranches takes a toll on overall body conditioning and wellness. By engaging in regular aerobic and muscle strengthening activities, individuals can maintain a healthy weight, improve heart health, strengthen bones and muscles, improve sleep quality, maintain normal blood pressure, and reduce stress.
Stretching regularly increases flexibility and is an important factor of fitness. It also improves posture, reduces stress, and relieves/lessens body aches. With help from Yoga and Pilates certified instructors, AgriSafe has developed a Ready to Farm campaign of posters and videos to develop strength, flexibility, balance, and conditioning of commonly used muscles in farm and ranch work.
Adults should aim for 2 ½ hours per week or about 30 minutes a day for 5 days a week of moderate-intensity to vigorous-intensity aerobic activity. Brisk walking, pushing a lawn mower, and riding a bike are moderate-intensity activities. Moderate-intensity activity means you are working hard enough to raise your heart rate and break a sweat; you should be able to talk but not sing. Vigorous-intensity aerobic activity includes jogging or running for 75 minutes, swimming laps, riding a bike fast and playing basketball. In vigorous level activities you will not be able to say more than a few words without pausing for a breath.
A mix of moderate-intensity and vigorous-intensity is acceptable. If you have not been active lately, increase your physical activity level slowly. If you have a history of chronic disease, check with your doctor before engaging in vigorous-intensity activity.
Muscle-strengthening activities including lifting weights, using your body weight for resistance such as sit-ups, push-ups, working with resistance bands, heavy gardening and some forms of yoga. In addition to aerobic exercises, you should practice muscle-strengthening activities at least 2 days a week. Muscle-strengthening activities work all major muscle groups including legs, hips, back, abdomen, chest, shoulders, and arms. To improve health-aerobic activity and muscle strengthening do two types of physical activity each week. Finding a balance that works for you is key. Spreading out your activity in smaller chunks of time during the week is beneficial and may be more suitable to your schedule.
Long-term benefits of exercise include:
- Brain Health – it reduces risks of developing dementia (including Alzheimer’s disease) and reduces risk of depression
- Heart Health – it lowers risk of heart disease, stroke, and type 2 diabetes
- Cancer Prevention – it lowers risk of eight cancers: bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach
- Healthy Weight – it reduces risk of weight gain
- Bone Strength – it improves bone health
- Balance and Coordination – it reduces risks of falls
Exercise Resources
Fact Sheets
| ID | Title | Summary | Link |
|---|---|---|---|
| 12761 | AgriSafe Yoga | Last updated on February 14th, 2025 at 03:21 pm Yoga for strengthening and flexibility – examples given in farm settings. Haga clic en “view” para acceder este recurso. English Title:… | |
| 9372 | A Guide to Selecting Non-Powered Hand Tools | Last updated on July 9th, 2024 at 04:28 pm A guide on non-powered hand tools. Spanish Title: Una Guía para la Selección de Herramientas de Mano No-Energizadas… | |
| 8937 | Back Injury Prevention Tips | Last updated on July 10th, 2024 at 09:52 am This is a guide produced by the National Education Center for Agricultural Safety (NECAS) on back injury prevention tips for workers… | |
| 11466 | Back Pain Can Be Attributed to Whole-Body Vibration | Last updated on September 7th, 2024 at 04:56 pm An article from Successful Farming by Lisa Foust Prater…. | |
| 12345 | Concerns for Older Adults Working in Agriculture | Last updated on January 3rd, 2023 at 09:00 am episode of Talking Total Farmer Health… | |
| 18960 | Heart Health and Farmers | episode of Talking Total Farmer Health | |
| 17898 | How Ergonomic Technology Can Improve Farm Safety | episode of Talking Total Farmer Health | |
| 9366 | Listos para trabajar | Last updated on May 29th, 2026 at 01:01 pm Poses to improve muscle strength and flexibility – examples given in farm settings. Haga clic en “view” para acceder este recurso…. | |
| 12758 | Pilates AgriSafe | Last updated on February 14th, 2025 at 03:30 pm Pilates for strengthening and flexibility – examples given in farm settings. Haga clic en “view” para acceder este recurso. English Title:… | |
| 8939 | Pilates Poster | Last updated on July 10th, 2024 at 10:15 am Pilates for strengthening and flexibility – examples given in farm settings. Text equivalent of “Pilates Poster” Spanish Title: Pilates AgriSafe… | |
| 8222 | Prevention of Falls in the Transport of Livestock | Last updated on August 25th, 2022 at 12:50 pm… | |
| 9364 | Ready to Farm Poster | Last updated on July 10th, 2024 at 11:22 am Poses to improve muscle strength and flexibility – examples given in farm settings. Text equivalent of “Ready to Farm” poster Spanish… | |
| 12771 | Recomendaciones para prevenir lesiones en la espalda | Last updated on February 14th, 2025 at 03:31 pm This is a Spanish language guide produced by the National Education Center for Agricultural Safety (NECAS) on back injury prevention tips… | |
| 16059 | Rural Telehealth – Part 1 of 2 | Last updated on August 1st, 2023 at 11:42 am episode of Talking Total Farmer Health… | |
| 16060 | Rural Telehealth – Part 2 of 2 | Last updated on July 16th, 2024 at 12:12 pm episode of Talking Total Farmer Health… | |
| 9370 | Simple Solutions: Ergonomics for Farm Workers | Last updated on July 12th, 2024 at 10:24 am This guide shows simple changes agricultural workers can make to improve ergonomics. Spanish Title: Soluciones Simples: Ergonomía Para Trabajadores Agrícolas… | |
| 9375 | Soluciones Simples: Ergonomía Para Trabajadores Agrícolas | Last updated on February 14th, 2025 at 03:40 pm This Spanish language guide shows simple changes agricultural workers can make to improve ergonomics. Haga clic en “view” para acceder este… | |
| 13305 | The National AgrAbility Project | Last updated on January 3rd, 2023 at 09:11 am episode of Talking Total Farmer Health… | |
| 9373 | Una Guía para la Selección de Herramientas de Mano No-Energizadas | Last updated on February 14th, 2025 at 03:41 pm CDC resource guide in Spanish on non-powered hand tools. Haga clic en “view” para acceder este recurso. English Title: A Guide… | |
| 9371 | Whole Body Vibration Handout | Last updated on July 12th, 2024 at 10:54 am Resource focusing on whole body vibration – GPCAH Text equivalent of “Whole Body Vibration Handout”… | |
| 9902 | Working in Agriculture in Snow: Preventing Slips, Trips, and Falls | Last updated on October 7th, 2022 at 10:01 am Listen to these tips from AgriSafe staff member Linda Emanuel as she discusses a few tips for staying safe while working… | |
| 9362 | Yoga Poster | Last updated on July 9th, 2024 at 05:26 pm Yoga for strengthening and flexibility – examples given in farm settings. Text equivalent of “Yoga Poster: AgriSafe Yoga” Spanish Title: AgriSafe… | |
| 10347 | Yoga the AgriSafe Way: Grain Bin Edition | Last updated on August 25th, 2022 at 02:17 pm Yoga exercises specifically designed for farmers and ranchers. Your body is a tool be sure to take care of it properly!… | |
| 10346 | Yoga the AgriSafe Way: Truck Edition | Last updated on August 25th, 2022 at 02:18 pm Yoga exercises specifically designed for farmers and ranchers. Your body is a tool, be sure to take care of it properly!… | |
| 10345 | Yoga the AgriSafe Way: Wall Edition | Last updated on August 25th, 2022 at 02:18 pm Yoga exercises specifically designed for farmers and ranchers. Your body is a tool be sure to maintain it! Check out how… |
Page updated: August 2022
