I often find myself envious of my retired clients who are passionate about gardening. For many women, retirement presents an opportunity to spend more time pursuing their favorite hobbies, and gardening is often one of the most popular choices. There is something deeply satisfying about digging in the soil, planting flower bulbs in the fall, or tilling the earth in the spring to reap a bountiful harvest of fresh vegetables.
However, many aging gardeners complain about the physical toll that gardening takes on their bodies. It's great to have more time to spend in the garden when you're in your 60s or 70s and no longer have to worry about getting to work at 8 am or driving children to after-school activities. Unfortunately, as you age, you often lose the strength and flexibility that you once had in your 20s and 30s. You may find that it's more difficult to move heavy bags of compost around the yard or to kneel down to dig when your knees are stiff. And the worst part is often the day after when you pay for the fun with a terrible backache.
Regular physical exercise becomes more important as we age, especially for activities like gardening. The relationship between exercise and gardening is cyclical -- Gardening itself provides a moderate-intensity workout that includes movements like squatting down, lifting heavy bags and pots, and pushing a wheelbarrow or lawnmower. Regular exercise routines also provide the strength, flexibility, and endurance needed for gardening activities.
What types of exercises should you include in your regular routine to support you during the gardening season? I encourage you to focus on the 4-S’s: Strength, Stamina, Stability & Stretching.
Strength training is incredibly beneficial for gardening, especially as we get older. As mentioned, gardening often involves lifting heavy pots and bags of soil, pushing a lawnmower, and using a trowel, which requires upper body strength and endurance. Regular weight-bearing exercises can help build muscle strength and endurance, making it easier and safer to perform these tasks. Strengthening the quadriceps, hamstrings, and lower back through regular exercise can also help with tasks like kneeling, bending, and reaching while gardening.
Stamina-building exercise is also important for gardening. Gardening can be a prolonged activity that requires a significant amount of energy. Regular cardio exercises like walking, cycling, or swimming can enhance your stamina and heart health, allowing you to garden for longer periods without getting excessively fatigued.
Stability and balance exercises also play a role in making gardening safer and more enjoyable. Single-leg and weight-shifting exercises can strengthen the muscles that keep you on your feet, reducing the risk of falls, especially on uneven garden terrains.
Stretching and flexibility are essential for gardening tasks as well. Gardening activities call for bending, stretching, and twisting. Regular flexibility exercises such as simple stretching after activity or yoga can improve your range of motion and help you perform these movements with ease and less risk of injury and soreness.
Gardening is a very fulfilling and gratifying activity that requires a lot of physical effort. It is crucial to take care of your body by engaging in regular exercises that promote stamina, flexibility, stability, and muscle strength. Just like a good shovel or a sharp pair of clippers, these exercises are essential tools for gardening that will ensure you can continue to enjoy this rewarding pastime for many years to come.
Comments