S. M. A. R. T. Patient Education Pages
Gardening
Beautiful, bountiful gardens take work. Often joyful, healthy activity, we agree, but still physical effort that sometimes challenges our level of fitness
Gardening uses major muscle groups in our legs, arms, shoulders, and the core muscles of our backs and abdomen. It uses our spine and our hip and knee joints. Pulling weeds, digging, raking -- the activities of gardening burn calories and make us sweat. Gardening can provide the same kind of overall fitness benefits that we expect from more strenous sports -- and the same opportunities to overdo it and injure ourselves.
Below we present some S.M.A.R.T. gardening tips to increase the many pleasures of your horticultural experience.
STRETCH
As always, we encourage you to first gently stimulate blood circulation with an activity like strolling around the yard for a few minutes. Then do a few light exercises to stretch and warm up your shoulders, neck, back, wrists, arms and legs.
Stretch before, during and after gardening to reduce potential muscle strains.
The watchword here is GENTLE. Do slow, controlled stretches that never go to the point of pain. Don’t bounce and don’t force any stretch. Hold each position for 10-15 seconds.
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MOVE
A regular, low-to-medium intensity activity like walking prepares our bodies for the physical challenges of activities like gardening and lawn care. Regardless of your exercise routine, however, follow these commonsense tips while gardening.
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Walk around periodically to allow your back to return to a neutral position. |
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Work within your comfort zone to avoid muscles strain. |
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Vary activites each time you garden. Don't do just one movement over and over. |
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When shoveling, tilling, hoeing, raking and weeding keep your back straight. |
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When using a shovel, switch hands periodically to balance muscle demands. |
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When raking, switch sides to balance muscle demands. |
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When lifting, keep your back straight and use your knees.
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ADD IT UP
In our enthusiasm and "spring fever," it is easy to overdo gardening activities, especially if it has been awhile . So start small and take it slowly.
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Establish a regular routine of 30 - 60 minutes of gardening, 2 -3 days a week. Weekend endurance sessions lead to injuries. |
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Work within your comfort zone to avoid muscles strain. |
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Take frequent breaks. Periodic strolls around the yard to admire your handiwork and a few gentle stretches will help tired |
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muscles. |
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Garden chairs and benches are meant for sitting. So perhaps a short break in a comfortable chair has greater appeal. |
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Drink water to stay rehydrated and replace the fluids you lose through sweat.
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REDUCE STRAIN
Keep gardening a happy experience.
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Use the right tool for the job and the right size tool for you. |
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Check out new tools like those that make gardening with arthritis or carpal tunnel easier. Some new gloves improve grip. |
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Keep your tools handy. Try using a tool belt or apron. |
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Move your body to keep the job in front of you to reduce awkward reaches. |
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Reduce effort by using tools like wheelbarrows |
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Reduce back strain by using shovels and weeders with long handles that allow you to stand up straight and good grips. |
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Use a knee pad to reduce strain on that fragile joint.
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TALK TO A PHYSIOTHERAPIST
Who thinks of getting in shape for gardening? We do! We can help you if you have any concerns about the demands of gardening. We would be happy to help you regain the physical strength and endurance needed for a more active lifestyle, including more strenuous household activities, through a personalized regimen of therapies and exercises.
Should you have already incurred an injured or strain while gardening, we have many therapies at our disposal to help you regain fitness.
