Elderly Workout

Gardening is not a mere outdoor recreational activity. It connects us with nature and helps us to create something beautiful. While gardening, not only do we work our body, we soothe our senses and spirit. In the words of Thomas Jefferson “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."
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 enjoyable activities that are both immediately rewarding, and stem the onset of the symptoms of aging are so crucial. 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 provides a sense of immense satisfaction.

Here are some tips that will make your gardening experience even more enjoyable.

Stretching and warming up the body before beginning a physical activity is important. Having a prepared body helps being in the garden longer and relieves some of the soreness that one may 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, taking a kneeling pad, or even a garden stool, can help endurance while 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. 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. Gardening is like an addiction, once you start it you will find it impossible to give it up!