This is a wonderful article on how to take care of yourself before you garden~ enjoy!
According to Candice Shoemaker, PhD, a Kansas State University horticulturist who has conducted numerous studies on the physical activities involved in gardening, working daily outdoors is a great way for older people to meet the physical activity recommendation of the Centers for Disease Control and Prevention (CDC), which urges at least 30 minutes of moderate intensity physical activity most days of the week.
PHYSICAL ACTIVITY IN THE GARDEN
Current research being conducted by Dr. Shoemaker and her colleagues compares the long-term health of non-gardeners, gardeners (those whose gardening doesn’t meet the CDC definition of moderate physical activity) and active gardeners (those whose gardening can be classified as moderate physical activity). Early findings showed that the “active” gardeners are in significantly better physical health than the other two groups — and that both the gardening groups have greater hand strength and pinch force (two areas often weakened with age) than the non-gardeners.
Previous research had found that gardening tasks that use the whole body (like raking) meet the CDC and American College of Sports Medicine definition of moderate intensity physical activity. And Dr. Shoemaker points out that all that lifting and stretching involved in gardening can improve body strength and flexibility.
GET READY TO GARDEN
Is there a way to get in shape for gardening? I asked Paula Kramer, PhD, chair of the department of occupational therapy, University of the Sciences in Philadelphia, an avid gardener herself, to suggest some warm-up activities. Her advice was to practice some range-of-motion stretching of arms, back and torso (holding each stretch at least 20 seconds each time) for several days before digging in.
- Arm stretch: Stand up straight and reach for the ceiling. Push both arms as high as you can, then stretch each arm separately — also aiming to reach as high as possible.
- Back stretch: Lean over and let your arms dangle — there’s no need to touch your toes. The “downward facing dog” yoga pose (with hands and feet flat on the ground, back arched in a “V”) is another good back stretch.
- Torso stretch: Stand with arms straight out to the side and twist slowly to each side. You can even do this while sitting down, just turn your torso to the side and hold it, without moving your seated position.
ERGONOMIC ADVICE
In addition to stretching, Dr. Kramer suggested a number of ergonomic considerations:
- Avoid muscle strain by oiling all tools at the start of the season to ensure they open and close easily.
- Be kind to your knees. Consider buying a gardening stool to sit on, instead of kneeling in the garden. Dr. Kramer likes a fixed leg stool that is low, light and stable. Padded cushions (or folded-up old towels) can also make kneeling more comfortable.
- Buy ergonomic garden tools. Look for a small trowel made of one piece of forged steel (aluminum is too light and might bend). Handles can be rubberized, looped or have plastic grips, all of which allow you to use arm strength. Spring-action, self-opening tools can help prevent muscle and joint strain. Also good is a short-handled shovel, which can be used for digging while seated on a stool.
- Handle your hands with care. Get light gloves that allow you to flex and extend your fingers. If you have arthritis in your hands, warm them in warm water before putting on gloves.
- Get a grip. Get your hands ready by slowly opening and closing them several times until they can move smoothly, so that you are warmed up before you start.
- Pace yourself. Knowing how eager gardeners are at the beginning of the season, Dr. Kramer warns that pacing is important — work no more than two hours at a time (at most) at the beginning of the season and take a break if you notice stiffness, which may be a sign that you’ve done enough for the day.
- Position yourself for success. Keep your spine in good alignment. Reach forward, not sideways. When lifting, bend your knees and lift straight up, keeping your back straight. Use leg, rather than back, muscles to lift. Avoid twisting and turning while lifting.
- Change position frequently. Work for half an hour, then stop for 10 minutes to walk or relax. If you don’t feel stiff, you can go back to gardening for another half hour. This way, says Dr. Kramer, you won’t be too sore to go back to your garden the next day.
ALL THIS AND HAPPINESS TOO?
Last but not least, I read a lovely little study that reinforces what gardeners already know — gardening also can facilitate emotional well-being. Research published in the American Society for Horticultural Science journal HortTechnology found that caring for a houseplant can bring happiness to those in assisted-living facilities. Study authors Claudia Collins, PhD, and Angela O’Callaghan, PhD, both associate professors at the University of Nevada Cooperative Extension, Las Vegas, say changing from independence to assisted living can negatively impact adults’ sense of health and well-being if they feel a loss of control over the details of their lives. One way to improve the physical or emotional state of people with diminished life control is to encourage them to take responsibility for a plant, the authors say. Truly, gardening helps plant seeds of well-being.
Source(s):
Candice Shoemaker, PhD, professor, Horticulture, Forestry & Recreation Resources, Kansas State University, Manhattan, Kansas.
Paula Kramer, PhD, professor and chair, department of occupational therapy, University of the Sciences in Philadelphia.
