If you enjoy gardening, you may already be getting more exercise than you think. Digging, raking, carrying soil, pushing a wheelbarrow and weeding all use your muscles and raise your heart rate. The Centers for Disease Control and Prevention lists general gardening as an example of moderate-intensity activity.
The benefits
- Strength and endurance. Lifting, carrying and digging work the muscles in your arms, legs and core.
- Flexibility and balance. Reaching, bending and kneeling keep joints moving.
- Mood. Time outdoors, sunlight and the satisfaction of growing something can lift your spirits and ease stress.
- Healthy eating. A vegetable or herb garden puts fresh produce on your table.
- Connection. Community gardens are a great way to meet neighbors.
Protect your back
- Warm up with a short walk and gentle stretches before you start.
- Lift with your legs, keeping your back straight and the load close to your body. Ask for help with heavy bags.
- Use a cart or wheelbarrow to move soil, mulch and pots.
- Switch tasks every 15 to 20 minutes so you are not bending or kneeling in one position too long.
- Take breaks, sit down and stretch.
Make it easier on your knees and hands
- Raised beds and containers bring plants up to a comfortable height. Waist-high beds let you garden sitting or standing.
- Kneeling pads or a garden kneeler with handles help you get up and down.
- Long-handled and lightweight tools reduce bending and reaching.
- Tools with thick, padded grips are easier on arthritic hands.
- A garden stool or scooter seat lets you work while sitting.
Stay safe in the sun and heat
- Garden in the early morning or late afternoon, avoiding the hottest part of the day.
- Wear a wide-brimmed hat, sunglasses and sunscreen with SPF 30 or higher, and reapply every two hours.
- Drink water before, during and after you work.
- Wear gloves to protect your hands from cuts, thorns and soil.
- Watch for ticks after working in tall grass, and check your skin afterward.
Count it toward your weekly goal
Older adults are encouraged to get 150 minutes of moderate activity a week, along with muscle-strengthening and balance activities. Active gardening counts. On days when you do not garden, a walk or a few strength exercises keep you moving. See walking for fitness after 60.
No yard? No problem
Container gardens on a balcony, windowsill herbs and community garden plots offer many of the same benefits. Many Area Agencies on Aging, libraries and extension offices offer gardening programs and classes for older adults.
