As spring rapidly approaches, I don’t know about you but I can’t wait to get back into the garden. This week, I’m starting by sowing my saved sweet pea seeds and planning out the veggie beds.
When the sun starts shining and we feel inspired to start gardening it’s easy to overdo it. In an ideal world, we’d all have kept up with winter exercise workouts to make the upcoming digging and bending a bit easier—whether that means practicing tai chi at home or hitting the gym. While it’s never too late to begin a solid routine to get your body ready for gardening, what can we do to keep our bodies feeling great while we’re out there, especially if we’re not quite on top form?
Here are my top tips for gardening in a way that keeps your body happier and healthier
Ease into it
Our bodies don’t appreciate surprises! After a winter break, it’s tempting to jump right back into gardening with full force, but it’s better to ease in slowly. Doing too much at once can strain your muscles and joints and that can lead to pain. Start with shorter, more manageable gardening sessions and gradually increase your time as your body gets used to the activity. If like me you get caught up in the joy of gardening, setting a timer can help remind you not to overdo it.
Warm-up before you dig in
Gardening is an excellent way to stay active, but just like any workout, warming up is important. A gentle warm-up can help prevent muscle strain and improve your flexibility. On cooler days, make sure to bundle up so your muscles don’t stiffen up.
Embrace Tea Breaks
Taking regular breaks can be just as important as shorter gardening sessions. Break up tasks in the garden with some ‘tea breaks’, whether it’s brewing a cuppa or simply stepping back to admire your progress. Resting your body between tasks, especially when doing repetitive movements like weeding, can help you avoid strain. After a break, it’s a good idea to switch tasks to avoid doing the same type of motion repeatedly. For example, if you’ve been bending forward for weeding, try standing tasks like trimming after a rest.
Use the right tools
Tools like kneelers can relieve pressure on your knees, while long-handled tools can make tasks easier on your back and hands. However, make sure you’re not stuck in one position or working on the same task for too long, even with the right tool for the job.
Gardening often involves bending tasks, so using your legs for support is key. Try kneeling on one knee or bending one leg, (like making a proposal to your plants), to take some pressure off your back during tasks like planting or weeding.
Stay centred
When working in the garden, keeping yourself centered can help prevent unnecessary strain. Move your tools closer to where you’re working so you don’t have to overreach. This is especially important when trimming hedges on a ladder or doing tasks like weeding.
Ask for help!
If you’re faced with heavy or bulky loads like full watering cans, compost bags, or planters, be sure to assess the weight carefully. These can put a strain on your body, especially if you’re not fully warmed up or are working at a lower fitness level. If it feels too heavy, don’t hesitate to ask for help, wait for assistance, or break it into smaller loads. For example, try filling your wheelbarrow with less compost at a time or filling your watering can halfway and make more trips. This not only helps your body but also keeps you moving and helps meet your daily step count!
I hope these tips help keep your body comfortable and pain-free while you enjoy your time in the garden. If you’re struggling with aches or pains that make gardening difficult, don’t give up! Feel free to pop in to Walnut Grove Clinic for personalised advice on managing your symptoms and making gardening a more enjoyable experience.
