A popular meme circulating on social media says, “You don't stop gardening when you get old, you get old when you stop gardening.
Come to think of it, the most amazing landscapes I've seen in my career as a horticultural writer are those with green thumbs. I myself belong to this age group, I want to garden as much as possible.
As I write this, my porch neighbor (outside the office) in South Minneapolis, Donna Hamilton, 10 years my senior, is working in her yard across the street - mowing, digging , watering, planting and weeding. He put me to shame with his incredible effort. The now-retired designer got in his car and drove a few miles to his studio's second garden.
"When I'm gardening I lose track of time, half an hour turns into two and a half hours. I spend so much time planning and thinking, it's almost like an art," Hamilton said. "Gardening requires my attention, so I am free from everyday worries."
I wonder how gardeners can extend their life while enjoying one of their favorite activities, we are less bright and more prone to pain and injury? From the 20-20-20 rule to vertical gardening, health experts and gardeners share tricks like digging.
mind-body connection
The health benefits of gardening are enormous. According to a study by the National Library of Medicine, gardening can help prevent osteoporosis, as well as reduce the risk of certain cancers, heart disease, and more.
Health benefits aside, Donna and I agree that what we love most about our getaway is seeing little miracles in our backyard almost every day.
The scientific term for this is biophilia, according to Sarah Kottke, naturopathy program specialist at the Palm Minnesota Landscape Arboretum. As humans, connecting with plants and nature is part of our innate genetic nature.
"It's based on valuable experiences that connect us emotionally and foster a love of nature," he said. “Experiencing wonder and wonder in our gardens has many benefits, including expanding our sense of time and increasing our sense of generosity, well-being and humility.”
However, Donna and I are comparing notes on how our favorite hobby affects our bodies. Sometimes I find myself after a long day in the garden - my muscles are screaming - wondering if gardening will make me stronger or hurt me.
To that end, Donna and I see a personal trainer twice a week who does our workouts, some specifically for gardening. Jacqueline Hauser is certified by the National Academy of Sports Medicine and specializes in corrective exercise, high performance, and behavior modification. It is important to us that he is 70 years old and a master gardener, so that he understands our world.
“Growing vegetables is great because there are so many different varieties,” Hauser said.
Being active in winter focuses on preparing for the growing season. Hauser compares it to "brushing your teeth hard for six months, but keeping your mouth healthy for an entire year."
He also recommends regular strength training through SilverSneakers or other fitness groups because people are more likely to stick with a community program.
Hauser's classes include exercises like resistance bands that mimic squats. (Don't forget to use the paddles!) Donna says she especially likes the high-level balance tower that supports the movement of the perennials in the bed. She thinks they helped her feel more confident in the garden.
Hauser stresses the importance of stretching before planting. "Don't start cold," he said. "Maybe walk, sit and do a few standing reps, move your arms and shoulders."
Here are some additional tips to make gardening easier as you age
Rethink your gardening style
Tony Gatton, author of The Gardener for Life, suggests rethinking your garden. “Take the tour of your garden. Are there any vertical gardening options that will enhance your flower bed? Think raised beds, wall gardens, window baskets, pergolas and anything that allows you to to be close, to be busy and to pick your plants. It helps them to... shrink."
He recommends working out in 20-minute increments to avoid repetitive motions that cause pain.
"The 20-20-20 rule is to do something like squat or sweep for 20 minutes, then put the equipment down and get on your knees," says Gatton. "After twenty minutes, switch jobs and use different muscles to cut your favorite flower bush. Don't wait for your body to tell you to switch."
Plants in a new light
In my experience, annual planting is a lot of work. So consider moving to larger containers as you get older. Perennials do not need to be replanted, but they do need to be pruned, cut and divided; Therefore, it may be necessary to replace them with small, low-maintenance flowering shrubs.
As for shrubs, it should be noted that breeders have responded to requests for denser plants for small gardens. Today there are plenty of options and plenty of new versions of old favorites like lilac, hydrangea, funny orange and spirea, but not too big. Plant them en masse to get the same results for many years without work.
walk vertically
Planting, pruning and watering each part is more difficult than bending. In my garden, I grow vertically when I can. A trellis and tall supports make it easy to harvest friends, tomatoes, beans, peas, pumpkins, squash and mini watermelons. In addition to clutter and a small footprint, better air circulation prevents many fungal diseases.
Raised beds have come out big in all sorts of colors and materials to match your garden aesthetic. They have two heights for sitting or standing. They are enough to add many attractive annuals or herbs and salads, and they contain a variety of large vegetables such as tomatoes or eggplant. Some raised beds are wheelchair accessible, making gardening accessible to everyone.
Use ergonomic tools
Ergonomic tools can help, especially when gardening involves repetitive movements. The soft handle relieves arthritis. Sprayers with front lever nozzles operate more slowly than rear lever sprayers. Stands, hoses and shovels with padded handles help reduce blisters and hand fatigue. Long handled charcoal and weeds mean little bending.
Donna and I believe that using a knee brace is essential for strong ground and flexible knees. Using soft is a change for her, Donna, I prefer to use both at the same time so the edges don't stick in front of me every time I walk. There's also a padded, multi-function knee bench that, when flipped over, converts into a small seat when you're training low to the ground.
Lighten the load
The new polyurethane tubes are very light, easy to drag around the garden and easy to pick up when finished. Bonus - they're not harmful if they get into plants.
I take it a step further and use an expansion sleeve that shrinks when not in use. Of course I have to be very careful that they don't scratch things, but they are perfect for my garden.
Avoid travel by keeping all the tools organized in a container or a compact toolbox, or even better, a mobile toolbox. Most have durable rubber wheels to handle different surfaces. Many have extra bins to collect weeds and debris. Or put the tractor on its wheels and drive it while you work to reduce strain on your knees and back.
Finally, bring your cell phone Time may ask for your help.
Rhonda Hayes is a Twin Cities master gardener, writer and author of Pollinator Friendly Gardening.
