Gardening is generally considered moderate to vigorous exercise. All of these bending, lifting, digging and carrying activities burn calories and build muscle.
But it can cause pressure on the back, and even the strongest will be sore the next day. And when we're out of shape or suffering from arthritis, limited mobility, or other mobility issues, it can seem impossible to enjoy things that were once fun.
But there is no need to throw a shovel.
Before I go out into a weed or plant I wrap a heating pad around my neck and lower back which is my personal Achilles heel. It usually takes five minutes for the muscles to relax. From time to time, I now use disposable plasters like the one made by ThermaCare on my sores and wear them while I work out. A few minutes of lighting before gardening also helps.
A little thought can save a lot of strength and energy. For example, gathering all the tools you think you'll need before you start will cut down on unnecessary trips to and from the warehouse. While you're there, be sure to store heavy items on waist-high shelves for easy and safe access.
Sometimes all it takes is a simple adjustment to your posture, like remembering to bend your knees when picking up a packed bag or standing shoulder-width apart for balance. But if bending is too difficult or you're sitting in a garden, grow the plant on a waist-high bed or chair, or on a vertical wall, wall or trellis.
Using a wheelie instead of hauling heavy stuff seems like a no-brainer, but I can't tell you how many times I've underestimated my capabilities and overpaid. Holding it in your hand, press something heavy like a full object on your chest, keeping your back as straight as possible. Better yet, put the jar in place when it's empty and then fill it up.
My flower garden consists mostly of perennials because I prefer them and they don't need to be replanted as annuals. It was very difficult to make and bend. Also, year-to-year returns are more expensive initially for many years, but become more cost-effective over time than buying new annuals each spring.
Get around the garden in a wheelchair or use a knee pad to tend the grounds. Many of today's repair tools make cleaning, stripping, or other maintenance tasks easy. If you haven't shopped for a while, you might be surprised by the ergonomic options available.
Corona, Fiskars, and other popular brands make tools with reversible handles that eliminate bending and make wheelchair gardening easier. A 2022 America's Horticultural Retailer's Choice award-winning battery-powered "hand shovel," the RotoShovel makes digging small holes for plants and bulbs easy.
And if your hands hurt or you have trouble holding things, many tools now come with easy-to-grip handles. Foam cases and covers are sold separately to accommodate your older equipment.
The most important thing is to continue. Limit gardening sessions to 60 to 90 minutes. Remember that houses are not built in a day.
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Jessica Damiano writes a regular gardening column for The Associated Press. Publish the award-winning Weekly Trash Newsletter. Register here For weekly tips and gardening tips.
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For more information on AP Gardening, visit https://apnews.com/hub/gardening.
