Gardening season is finally here, and it’s reason to celebrate – even if it’s your first time working in the yard or garden, you’ll soon realize just how physically demanding it can be. Caring for the soil involves a variety of movements and body positions – lots of bending, lifting and carrying heavy objects – that can leave you tired and sore at best, and injured at worst.
But indulging your gardening doesn’t have to mean sacrificing other parts of your body. Use these strategies to protect yourself from gardening aches, pains and injuries.
Invest in the right tools
There are tools for everything, and using the right tools for a particular job minimizes the likelihood of accidents, injuries and overwork. Make sure you’re using the right tool for the job – don’t try to do a lot of digging with a flat-bladed shovel, a pointed shovel will be easier – and look for ergonomic features such as easy grip and retractable handles to reduce bending and gripping discomfort. Pruning shears and scissors should have safety locks.
And always use your tools, not your hands. You may not see debris or sharp objects buried in the dirt or hidden in bushes, and digging or reaching with your hands can put you at risk of injury.
Wear protective gear
Gloves are essential equipment for gardening and general yard work. They help minimize blisters when using tools and protect your hands from many risks: bacteria and fungi in the soil, irritants such as poison ivy and thorns, insect and snake bites, and sunburn.
Wear sunglasses or other goggles, especially when using tools. A pair of waterproof shoes with a thick sole and good grip will prevent you from slipping. Lightweight layers provide protection from the sun and insects.
Warm up before you start
Take five to ten minutes at the beginning of each gardening activity to get your body warmed up. If you can, a brisk walk around the block and some gentle stretches (squats, bends, rotations, wrist movements) are a great way to start.
While gardening is not technically a sport, it is as physically demanding as it is athletic, which means you may benefit from some specific exercises that target the muscles and joints you use regularly. Try AARP’s strength and stretching routines for gardeners.
Rotate between tasks
Repetitive motion increases your risk of discomfort and irritation or even injury. Try changing your gardening to-do list and rotating between tasks every 15 minutes or so to avoid blisters and overuse of the same muscles, tendons and nerves.
Use proper body mechanics
Move smarter, not harder, to minimize fatigue and prevent injury. Carry heavy objects close to your body, work in a seated or padded kneeling position (rather than bending from standing) and lift with your legs while keeping your back more or less straight. Avoid excessive twisting by moving your feet and aligning your hips and shoulders. When gripping tools, keep your wrists relaxed and neutral, not bent. Use a wheelbarrow or patio cart to move heavy items – don’t be a hero – and store items on a waist-high shelf.
Also consider planting in a waist-high raised bed or vertical structure (such as a trellis) rather than on the ground. This limits the amount of bending you must do and makes gardening easier while sitting on a chair or stool. There are even gardening stools with wheels that allow you to roll around without getting up and down.
Finally, save time and energy by gathering all your tools in advance and keeping everything as organized and within reach as possible.
Take a break and remember your basic needs
Don’t neglect your needs while completing your yard or gardening tasks. Drink plenty of water and apply sunscreen (and other sun protection, such as hats and long sleeves), and consider working earlier or later in the day when it’s cooler to reduce the risk of dehydration and sunburn.
Take frequent breaks to stretch or rest – perhaps each time you rotate to a new task? -Remember, you don’t need to tackle everything at once. One 60- to 90-minute session may be enough for one day, especially early in the season. Take it easy on yourself and spread the work out over a few days or an entire weekend.
