Tuesday, May 23, 2017
Tending to your garden can bring more than just beautiful colors throughout the summer. Gardening is a relaxing, meaningful activity and, done right, it can even help keep you healthy.
Before you head out to the garden and get your hands dirty, consider these precautions to ensure you reap the benefits of what you sow.
DRESS FOR SUCCESS
While getting out in the fresh air is healthy, make sure you protect yourself from the sun. To start, wear protective clothing - consider clothing that is light-colored, light-weight and long-sleeved to protect from the sun, scratches and poison ivy, and top it off with a wide-brimmed hat to shield your face, ears and neck. And before you head out, remember to apply sunscreen that shields both UVA and UVB rays.
STRETCH
Whether you’re hauling and spreading soil and mulch or bending and twisting while weeding, you’ll give all your major muscle groups a good workout while gardening. Head off any problems by taking a few minutes to stretch before you begin
“Stretching out before you start increases the range of movement around your joints and minimizes the risk of injury,” says Michael Hubers, M.D., an orthopedic surgeon at Beaumont Hospital, Royal Oak. “Just like any exercise, warm up and stretch first, then cool down at the end.”
WATCH YOUR BACK
Gardening can involve a lot of bending, lifting, pulling and twisting, which can put strain on your back.
When you’re down in the dirt tackling the weeds, instead of bending at the waist and putting undue stress on your back, consider:
- squatting with one knee on the ground instead of bending at the waist
- switching knees every few minutes
- kneeling on a foam cushion or using a gardening bench
And when you’re lifting shrubs or bags of garden waste, remember to use good lifting techniques:
- keep your back straight and bend at your knees
- use your legs, not your back, to lift weight
- don’t twist
- use a wheelbarrow or ask for help
Practicing good posture while you’re gardening can help prevent soreness and pain the next day. Stand up straight when mowing or fertilizing and don’t twist your body awkwardly.
“Gardening can increase your flexibility and strengthen joints, but it has to be done thoughtfully and carefully,” says Dr. Hubers.
Sustained positions, such as kneeling, for long periods can cause stiffness in your joints. Changing positions and moving around frequently will prevent injury and fatigue.
TAKE BREAKS
In addition to stopping for water to replenish your body, taking a break between tasks can help prevent strain. Being outdoors and in the sun for long periods can cause dehydration. This affects your body’s function and can lead to fatigue, dizziness and other serious issues. Bring a water bottle outside to remind you to keep hydrated as you work.
ENJOY
Studies show that being in nature has a soothing effect on the mind and body. If you’re looking for stress reduction, relaxation, mental stimulation or a way to improve your mood, you just might find it with a dose of healthy gardening.