Health Concerns in the Garden

Gardening as Good Physical Exercise

By Barb Steffensmeier,
ARS Consulting Rosarian

Health experts urge us to exercise regularly as a means to achieve good health. Gardening can be a source of good physical activity, but it should be done properly (as with any form of exercise) to get the most benefit and avoid strain or possible injury.

Here are a few simple guidelines that will help you get the advantage of the physical activity of gardening while avoiding muscle soreness and possible back strain.

As with any physical exercise, the first step is to warm up. This can be as simple as walking in place or around the garden for a few minutes prior to starting your garden chores. Swing your arms at the same time. Or do some stretches for five to ten minutes to get your blood flowing and muscles primed.

While working, keep these points in mind to avoid over-exertion:

-   Vary your routine. Try not to maintain any repetitious activity for more than 15 minutes at a time. Rotate activities. For example, deadhead for 15 minutes, then switch to some weeding or watering for the next 15 minutes. -   Vary your motions. Alternate from using your right hand to using your left hand. It may be awkward at first, but will become easier in time. -   Always bend from your knees, not your back. Gardeners tend to bend over from the waist with knees locked. Instead, you should bend from the knees and use your arms, legs, and shoulders in a rocking motion.

-   Take breaks. Periodically stand upright and rest. Do a few stretches. Take a deep breath. Stretch your arms overhead. -   Drink plenty of liquids, especially in hot weather. -   Use the right equipment. The size of the tool should be appropriate to your height and strength. Use long-handled tools for raking and hoeing. Use a wheelbarrow or cart for transporting heavy loads. Keep your pruners sharp. Wear proper footwear for adequate support and protection. -   Avoid overdoing it. Rather than an all day gardening session on Saturday, spread out your chores at intervals during the week.

When you’re done, take a few minutes to relax and enjoy the fruits of your labors.