Gardening Physical Activity For Seniors

Pushing Up Daisies, Why Gardening Is A Great Physical Activity For Seniors

"No occupation is as delightful to me as the culture of the earth, and no culture comparable to that of the garden. I am still devoted to the garden. But though an old man, I am but a young gardener." -- THOMAS JEFFERSON

For many of us, gardening provides a deep sense of peace and connectedness to the Earth. It is a pastime we enjoy, and, after retiring from the working world, we finally have the time to indulge in activities that, in earlier years, we had to struggle to fit into our busy schedule.

In addition to being a fulfilling activity, gardening allows us to stay physically active. The act of gardening helps maintain balance, coordination and strength. This, plus the maintenance of mental faculties that it provides, makes gardening a wonderful physical activity for seniors.

As we age, our bodies tend to stiffen up. Our muscles lose their strength and the flexibility of our joints suffers. Sadly, cutting back on physical activity only hastens this process. That's why I value enjoyable activities that are both immediately rewarding, and stem the onset of the symptoms of aging. Experts in aging recommend light daily activities to keep our bodies fit and our minds sharp. Gardening provides precisely such an activity. In fact, the more frequently you visit your garden, the less work is necessary with each day. This motivates me to get out each day and keeps the workload light on an individual visit.

Besides the health and mental benefits of the activity, gardening is immensely rewarding. A flower garden adds to the attractiveness of the house and yard, while a vegetable or herb garden provides fresh vegetables and seasonings for the kitchen. Knowing that you have produced the food that you are eating makes the meal that much more delicious.

Over the years, I have discovered a number of tips that help me make the most of my gardening experience.

Stretching and warming up the body before beginning a physical activity is important. Having a prepared body helps keep me in the garden longer and relieves some of the soreness I sometimes experience afterwards. Likewise, a gradual cool-down after being active helps prevent the body from stiffening up.

While in the garden, try to avoid twisting your body while working. If you need to reach around to the right or left, take the time to stand up and replant your feet for the task. This is especially important when applying force (with a gardening fork or while weeding, for example).

A wheelbarrow can save your muscles and joints as well. When lifting, make sure and lift with the knees, no matter how light the load—this will keep your back from experiencing any discomfort. Similarly, when performing a task at ground level, avoid bending at the waist—kneel down instead. Sometimes, I find that taking a kneeling pad, or even a garden stool, with me helps my endurance when working with the soil or young plants.

Try to break tasks up and keep your body moving. Avoid sitting or kneeling in the same position for too long. Stiffness sets in quickly when the body is at rest, and you can avoid discomfort and injury with frequent changes of your pose.

A number of adaptive tools are now available that reduce the strain on muscle groups while tilling, planting, weeding and harvesting a garden. These tools reduce the danger of injury and can prolong sessions of gardening.

In addition, volunteer organizations exist in many communities that will provide some help in the more strenuous aspects of gardening and yard work. Ask about these programs at your local senior center or at the United Way.

With those guidelines in mind, my only additional advice is: don't delay! Get out there and enjoy your garden. The sooner you begin, the more quickly you'll experience the health benefits yourself. Once you start, I predict you'll want to spend more and more time in your garden—it's addicting! Whether you decide to plant flowers, vegetables, or herbs, your garden will provide you with an attractive addition to your yard, a sense of pride and well-being, as well as a healthier, fit body and mind.

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