HEALTH
Summer is here! Flowers are budding, grass is growing and one of the most popular activities
during this time of year is gardening. Getting outside and digging in the dirt can be revitalizing to
the spirit and rewarding beyond words. However, being outside for hours on end digging,
bending, lifting and sweating can be taxing on our muscles and joints. As we continue to help
our gardens grow, as an Occupational Therapist, I want to share some helpful tips I've learned
throughout the years to reduce stress on our bodies.
Prep your body for gardening:
● Make sure to drink plenty of water prior to starting your day.
● Wear light-weight breathable clothing and wear a hat to reduce sun exposure.
● Stretch your arms, hands, back and legs before and after you start or complete your
gardening tasks.
● Apply sunscreen and insect repellant frequently and have a water bottle handy.
● Take frequent breaks and change your activity often so you are not using the same muscle
groups repetitively.
● Try to complete most of your work in the morning or in the late afternoon in order to
avoid the most intense heat of the day.
● If you are raking or shoveling, make sure to switch sides so you do not overuse the same
muscles.
● Do not be afraid to ask for help if the task is too much for one person.
Useful Tools:
● Use gloves to help protect your skin from lacerations or punctures. Wearing gloves with a
silicone grip will improve your grip which will help to reduce pressure on your
joints.
● All handles should have a curved, wide grip that are padded and light weight.
● You can apply grip tape or coban to hand tools to make them easier to hold.
● If your grip is weak, consider purchasing spring-action self opening pruners or scissors.
● Consider purchasing a lightweight hose that self coils.
● Use knee pads or purchase a garden kneeler when weeding.
● When pruning trees or bushes, consider using tools with an extended handle in order to
reduce strain on your neck, shoulder and back.
● Protect your feet with appropriate footwear.
● Utilizing a self propelled wheelbarrow or a wheelbarrow with two front wheels with
raised handles will reduce strain on your upper body. Make sure to not overload the
wheelbarrow when hauling debris.
● Utilize a long handled weeding tool, like a dutch hoe, to avoid the strain from kneeling.
● Keep a bucket handy when toting piles of weeds out of a deep garden bed.
Helpful Management tips:
● Plan the work you are going to do ahead of time so you can have the tools you need
readily available to avoid unnecessary strain on your body.
● Consider having raised beds to reduce bending and kneeling.
● Utilizing container gardens will reduce the frequency of weeding. Adding mulch or
ground-cover to your garden will also reduce weed production.
● Adding more perennials to your garden will reduce the load of work that is required for
planting each year.
● Place gardens close to the water source.
● Consider dividing heavy bags of fertilizer or mulch into smaller bags in order to avoid
heavy lifting and straining your back.
● Start with a smaller garden in order to keep gardening tasks more manageable.
Throughout the years, I’ve watched my husband and his family grow a humble garden in rural
Vermont into a place that rejuvenates the soul. I understand how healing gardening can be to our
well being so we must all make sure that, in the process of creating our own paradise, we are
caring for our bodies. I hope these tips are helpful as we continue to enjoy this beautiful summer
together.
American Occupational Therapy Association. (2012). Healthy Gardening. Retrieved from
http://www.aota.org/about-Occupational-Therapy/Patients-Clients/Adults/gardening.aspx
