Garden Your Way to Health

Some find the idea of an exercise routine very unappealing. But, you don't have to do strengthening, work with weights, or run to get a healthy daily dose of activity. Instead, consider gardening. Mixing soil, filling pots and enjoying the results can improve your overall health, especially your hand strength. Get a good start by not overdoing it.

• Avoid the "weekend warrior" approach. Pace yourself; gardening is a strenuous activity that can cause some serious aches and pains if you do too much at first. If you are in pain, stop what you are doing and see how you can correct your approach to reduce strain on muscles and joints. Vary your work so that you do not perform the same muscle actions for a prolonged time.

• Mind your body mechanics. Falling or injuring your back are risks of gardening if you don't bend with your knees and reach only when you are close to your work. Ask for help if you have something heavy to move. Hold heavy items close to your body when you are lifting to avoid back strain. Long-handled tools will help prevent strain from bending. Putting potted plants on casters makes them easier to move.

• Rest periodically. Take 5 minutes breaks every hour. Rest in the shade and get plenty of fluids; you will be able to do more in the long run and feel better after.

• If you have arthritis, raise the gardening bed to a level that is comfortable. Even if you must sit while working, you can still enjoy the rewards of growing a beautiful garden in pots or on a 3-foot-high shelf that is within easy reach.

• Warm up. Take a walk, stretch your back, or try some relaxation exercises before you work outside. If it's very warm outside, schedule your gardening for early morning or later in the day when the sun is not so hot. Warming up beforehand is desirable to avoid potential soreness. Warming up from a hot sun while gardening could lead to overheating and is not safe.

The many different movements of seasonal gardening can minimize the risks of declining muscle strength, endurance, balance and cardiac health. Because the chores change with the seasons, many will find gardening less boring and may stick with the regimen longer. It may be time to (grow and) smell the flowers to good health.