The benefits of getting your hands dirty outdoors are many. Gardening and yard work can boost your mood and overall well-being. And these heart-pumping, aerobic activities have been shown to improve fitness and support healthy weight loss too.

“Yard work tasks, such as raking leaves or shoveling snow, are very physical activities,” says physical therapist Mary-Catherine Fraser Saxena, physiotherapist at Toronto-based fitness club Totum Life Science.

But that doesn’t mean there aren’t any risks. All that work, especially out of the blue, can cause a variety of work-related injuries to your back, shoulders, and neck.

So, how do you get the perks of outdoor activities, safely? Use good form, pick the right tools, and find balance in the ways you move. “Don’t let yard work be the only physical activity you’ve done that week,” Fraser Saxena advises, as abrupt or unusual movements can lead to injuries or pain. Regular exercise and daily movement, however, will keep you “ready when those leaves fall,” she says.

Here are more tips to help you avoid injury when you’re working on your outdoor space.

1. Treat the work like a workout

You need to prepare your body for all of those bends and twists, as if you were in a conditioning fitness class. Start and end with stretches: neck, sides, hamstrings, quads, and feet, as well as toe touches and runner’s lunges. 

2. Take frequent breaks

“We would never go out as a nonrunner and run 10 miles and expect to feel good afterward,” Fraser Saxena says. The same goes for yard work. Raking (or shoveling or mowing) for more than half an hour without pausing can lead to trouble later. So, if you’re planning to spend several hours in the yard, make sure you take regular breaks to rest, stretch, and sip water.

3. Invest in the right shoes

Wear supportive shoes with a gripping sole. That means no flip-flops when mowing the lawn, and no sneakers when shoveling snow.

4. Bend and lift at the knees, not with your back

“Whenever possible, activate your legs for the activity, not just your back or arms,” Fraser Saxena says. That’s especially true when you’re doing heavy lifting. Your legs have more strength than your back or arms, and they will better support your whole body.

5. Perfect your posture

Stand as straight as possible, with your head upright, while you work. That posture protects your back and neck. And bend at the knees, not at the waist: The latter raises your risk of straining your lower back.

6. Try a scissor stance

For movements in which your legs are separated, try a scissor stance: Stand wide with one leg forward, and sink into your knees and hips for better support of your spine. With repetitive tasks like raking or shoveling, switch sides occasionally. Start with your right leg forward; after a few minutes, switch your stance and redistribute your weight and effort to the other side.

7. Buy the right equipment

If you’re a tall person, look for a longer rake; if you’re on the shorter side, find one with an adjustable handle and set it to a comfortable length. And if you do regular yard work for long periods of time, it might be worth investing in more specialized ergonomic tools.