For some, raking is a chore; for others it’s a chance to get outdoors and enjoy a beautiful autumn day. Raking is a great physical activity that has the ability to build upper-body and core strength (when done correctly). According to Barbara Ainsworth, an exercise epidemiologist at San Diego State University, a 135-pound person can burn about 240 calories while raking leaves for one hour.

Before you begin raking, there are a few things you can do to make your raking experience pain-free and more enjoyable. The American Association for Retired Persons (AARP) offers a few tips:

• Wear Good Shoes: Make sure you wear supportive, comfortable shoes that have good arch support. Good shoes are essential for protecting your back during any activity.
• Wear Layers/Keep Your Back Warm: You may work up a sweat while you rake, so wear a windbreaker or jacket that can be removed easily so you don’t get overheated – but be sure you have a sweatshirt or sweater underneath. You can also wear a workout top underneath your clothing that absorbs sweat to help control your body temperature.
• Wait Until the Leaves are Dry: Wet leaves can be heavy, difficult to rake and put more strain on your back. They also tend to be slippery; watch your step so you don’t slip and fall. Because wet leaves (as well as trees and other plants in the yard) can breed mold and mildew that trigger allergy symptoms in some people, you may want to wear a mask if you suffer from allergies.
• Be Aware of Your Surroundings: Watch out for holes in the ground or other objects that are trip hazards such as rocks, branches, roots, etc.
• Pay Attention to Nature: Watch out for insects and other small animals that may be hiding in the leaves.
• Protect Your Hands: To prevent blisters, calluses and cuts, wear a good pair of gloves while raking. Some gloves have tiny grippers on them to help you get a better hold on the rake. Be sure the gloves are made of sturdy material that doesn't rip or tear easily.

Sources: American Association for Retired Persons