Being smart about your gardening
To try and avoid you 'overdoing it' I want to encourage you to be smart about your gardening.
Here are my tips for minimising the effects gardening can have on your body:
Start with prevention - it's the best medicine!
Gardening works a lot of muscles and joints we may not use in our usual day to day activities. Bending, crouching, lifting, leaning and twisting all require strong core muscles and flexibility - not movements a sedentary lifestyle supports. Activities such as yoga, pilates or a gentle gym workout help to strengthen and stretch core muscles, helping with lower back and hip strengthening.
If you are planning an hour or more of gardening I recommend doing some basic stretching and warming up to prepare your body before starting. Check out this video for my stretching exercises: Gardening Stretches
Check your lifting and bending
Use this technique to protect your back and joints:
Keep objects close to your body when lifting and carrying
Bend your knees or kneel down to ground level rather than bending
When kneeling try and work in front of you rather than twisting and reaching. Kneel on one knee and swap over occasionally to balance out the strain.
Switch activities and take regular breaks.
Use the right tools
Wheelbarrows are ideal for helping to move heavy objects around
Raised beds can be very helpful if you have trouble kneeling
Put pots on a raised surface when potting up
Cushioned kneelers can be a real 'knee saver'. Some have handles which make getting up from a kneeling position much easier too!
Pace yourself
Just because the sun is out it doesn't mean you have to get everything achieved in one day. Try to vary the jobs you do, to change your body position regularly. Most importantly, listen to your body! If something hurts, your body wants you to change what you are doing. And don't forget to stretch when you have finished all that hard work.
Gardening can be very therapeutic!
Whilst gardening can be very hard work it can also be a great healer. As part of an active lifestyle it can help to promote strength and flexibility. It gives you a reason to get some fresh air, and a healthy dose of vitamin D. And, if you are enjoying what you are doing, it helps your mind settle, relieves stress and relaxes you. In the garden we learn to slow down.