This is the time of year when most gardeners are "chomping at the bit" to get out and start whipping that yard and garden into shape. I've been there, and I know it is tempting to just head out and work until you drop. Before you get started though, there are a few important ways to keep from letting our favorite hobby wreak havoc on your body. In fact if you do it right, gardening can even become an integral part in a healthier lifestyle.

Stretching is the Key

           I'm not going to point any fingers, but there are a lot of northern gardeners that are sedentary most of the winter and then head right out in the spring and start lifting, raking and digging in their yards. When they can barely drag themselves out of bed the next morning, they can't understand what happened. Here's the scoop. Gardening is not the dainty little activity that some would have you believe. It is hard work that requires flexibility and strength and we need to condition our bodies just as we would for any exercise workout.

           A good way to warm up before you go out into the garden is to do some easy stretches. If you already do yoga, you are way ahead of the game because many of the best stretches are based on yoga postures. For those who haven't tried yoga, I've also used the stretches included in the book Stretching by Bob Anderson for several years with good results. As with any exercise, consult your physician if you have any pain or other concerns.

The Do's and Don'ts of Gardening

           One of the best ways to avoid injuring yourself while gardening is to listen to your body. If it hurts...stop. I have listed below other important ways to help you stay healthy all season long.

1. Pace yourself.  Take short breaks to gently stretch and "get the kinks out."  Rather than working continuously until each task is finished, break your gardening session into small chunks of time.  Spend 15 minutes digging, then 10 minutes weeding and deadheading, 15 minutes pruning, etc. This will allow the different muscle groups used by each activity to work and then to rest.
2. We've all been told repeatedly since childhood to "Use your legs, not your back when you are lifting."  If only we had all listened, we could have avoided a whole lot of backaches along the way.  When lifting a heavy object, bend your knees, keep your back straight and hold the object close to your body to prevent unnecessary strain.  Instead of moving one large load, break it into several smaller ones. You'll have to make a few more trips, but it is better exercise anyway.
3. Avoid bending or twisting at the waist.  When an object is behind you or to your side, turn your whole body using your feet and not your back. Rather than bending over, get down closer to your task by kneeling on a stool or foam pad or by sitting on the ground.
4. To avoid straining your lower back, let your arms and legs do the work when pulling a rake or pushing a hoe or shovel. If you are raking, hoeing or digging for an extended amount of time, switch the tool from hand to hand.  Using only one side of your body can create joint imbalances that may produce muscle spasms in the neck, shoulder and lower back.
5. Work below shoulder level whenever possible to avoid shoulder discomfort. If your job is above shoulder level, work for only short periods of time or use a step stool or ladder.
6. Use ergonomically correct tools.  There is a profusion of new tools on the market that are made to be easier on the body than their more traditional counterparts.  It is especially important to always choose tools with long enough handles so that you do not have to stoop while raking or digging. 
7. Try not to garden in the hottest part of the day and always wear protective clothing and a good sunscreen whenever you are out working in the yard.  A wide brimmed hat should be at the top of your essential's list, as in, "Don't go out without one!" 
8. It's easy to become dehydrated when you are working hard outside, so be sure to drink plenty of water. Cool water is utilized more readily by the body than lukewarm, so bring a thermos filled with water and ices cubes out into the garden with you.  Whenever you take a short break (every 15 to 20 minutes), make it a habit to also have a good long drink of water

Gardening is Good Exercise 

            I spend a lot of time out in my gardens and I am always amused at how many people walk, run or jog by during the course of the day.  They wave or shout "Looks great!" or "Wish I had the time to do that," and I just chuckle because I know a secret that they don't--gardening is actually good exercise. 

            Believe it or not, gardening doesn't just satisfy your need to nurture and give you a psychological boost, but in fact, also serves as resistance exercise that strengthens muscles throughout the body.  Not only does gardening give the legs, shoulders, back, stomach, arms, and buttocks a good workout, it also increases flexibility and strengthens the joints.  Studies also show that 30-45 minutes a day of moderate activity such as gardening decreases the risk of numerous chronic ailments including heart disease, stroke and type II diabetes.

            There's even more good news for gardeners over fifty.  The University of Arkansas did a study in 2000 and found that when compared to aerobics, dancing, and bicycling, doing yard work or weight training were the only two activities that helped significantly in maintaining bone mass and preventing osteoporosis.

            The following quote by Lou Erickson says it best...

"Gardening requires lots of water--most of it in the form of perspiration."

Garden Stretches Video
"Fit to Garden" Stretching Exercises

[This article first appeared in the February 2003 issue of Northern Gardener magazine.]

Further Reading on Gardening as Exercise

Gardener's Fitness. Weeding Out the Aches & Pains by Barbara Pearlman, (Taylor Publishing, 1999).

Fitness the Dynamic Gardening Way, A Health and Wellness Lifestyle by Jeffrey Restuccio (Balance of Nature Pub., 1991)