County Gardeners Extension Express

Physical activity can be good for your physical and mental health. Possible health benefits of physical activity include lowered body fat and blood pressure, stronger bones, and improved self-esteem. It is common to consider physical activity as going to the gym, but gardening is another way to be active. As with any physical activity, there is also risk for injury when gardening. A way to minimize risk is to keep in mind proper movement and tool use. Today I am going to provide tips to help you avoid injury when out in the garden.

Don’t do any gardening task that you are not prepared for. Activities to prepare may include exercises such as squats, toe raises, lunge stretches, or bicep curls. When lifting heavy objects while gardening, squat and use your leg muscles rather than your back. When weeding, it is best to kneel or sit down rather than bend over, and consid-er using a mat or knee pads to provide cushion. One foot should be kept on the ground for support when kneeling, with leg positions alternating every few minutes. It helps to break a large task into several smaller ones. This avoids overexertion and gives more opportunities for hydration. It is also a good idea to avoid physical repetition by switching up activities about every 20 minutes. Always keep in mind your personal limits.

A raised bed reduces how much you have to hunch over to interact with the garden. Using tools with proper length and ergonomic handles will assist in keeping your wrist and back straight when using each tool. Make sure to always use the cor-rect tool for the job.

For information on exercises you can perform using items found in and around the home, see Extension Publication P4078, Getting In Shape to Garden.