Gardening is generally considered a moderate to vigorous physical activity. All those twists, lifts, punches and kicks burn calories and build muscle.
But it can also strain our backs and hurt even the strongest of us the next day. And when we're out of shape, suffering from arthritis, limited mobility, or other mobility issues, the once enjoyable pastime seems impossible.
But the box does not need to be included.
Before weeding or planting, I put heating pads around my neck and lower back, my personal Achilles heel. Five minutes is usually enough to relax the muscles. Sometimes I apply disposable self-adhesive patches, like the ones made by ThermaCare, to the pain and to make it work. Stretching for a few minutes before gardening will also help.
A little anticipation can go a long way in maintaining strength and energy. For example, gathering all the tools you think you'll need before you start can save you unnecessary trips to the shed. During your stay, be sure to store your heaviest items on waist-high shelves for easier and safer access.
Sometimes a simple adjustment of the body position is enough, for example. For example, when lifting mulch bags, bend your knees or place your feet shoulder-width apart to maintain balance. However, if you are sitting or gardening, you can grow plants in raised beds above your waist or on a chair, or stand in towers, wall pots or trellises.
Using a wheelbarrow instead of hauling heavy objects seems trivial to me, but I can't tell you how many times I overestimated my abilities and later paid dearly. When carrying by hand, hold heavy objects, such as filled containers, against your chest and keep your back as straight as possible. Better yet, leave the containers until they are empty, then refill them.
My garden is mostly made up of perennials because I prefer them and it is not necessary to plant them every year like every year. It shortens my work and makes it very flexible. Also, perennials that come back year after year tend to cost more but become more profitable over time than buying new annuals every spring.
Move around the garden on a rolling garden seat or use knee pads to soften the ground. There are many customization tools available today that can make collecting, hacking, or other tasks easier. If you haven't shopped in a while, you might be surprised at the ergonomic possibilities.
Corona, Fiskars and other major brands make tools with retractable handles that eliminate the need to bend over and make wheelchair gardening easier. Winner of the 2022 AmericanHort Retailer's Choice Award, the Rotoshovel, a battery-powered "automatic hand shovel," makes it easy to dig small holes for plants and bulbs.
And if your hands hurt or are hard to hold, many tools now have comfortable handles. Grips and foam edges are also sold separately for many older tools you already own.
Above all, keep your pace. Limit gardening time to 60-90 minutes. Remember that a house is not built in a day.
Jessica Damiano is a regular horticultural columnist for The Associated Press. He publishes the award-winning Dirt Newsletter weekly.
