Gardening Sweet Spots
By Donna Hessel
“I’m Not as Young as I Used to Be”
Research confirms that the health benefits for seniors from gardening are significant. A bit of gardening every day reduces the risk of stroke and promotes a longer, healthier life, according to results of a study published in 2023 by the British Journal of Sports Medicine. That said, however, eventually the time comes to admit that, while you would like to tackle garden chores like you did at 35, it isn’t going to happen.
Scaling back is important. Considering your safety is a priority. Using ergonomically designed tools makes tasks easier. Remembering the correct way to lift things, how to hold a sprinkling can or hose to put less strain on limbs and fewer aches and pains the next day. The late Jim Wilson, co-host of The Victory Garden for 13 years and author of more than a dozen gardening books, kept at his hobby for all of his 85 years. When he was 78, he described his approach as “slow, steady, safe, and thoughtful.” That’s not a bad approach to any task, especially gardening.
I recently tuned in to a presentation by Laura Akgerman, Disability Services Coordinator and a consultant for the Ohio Agrability and OSU extension. Many of the following tips were discussed during her presentation:
Safety First
Warm up with some gentle stretching before tackling those gardening chores. Try to schedule the work during the coolest part of the day and stay hydrated.
- Always wear a sun hat, sunscreen and sunglasses
- Always have your phone with you
- Wear gloves for protection from cuts and abrasions that invite infection
- Do not carry items when mounting or dismounting equipment; e.g., ladders, riding mowers, etc.
- Do not carry things that obstruct your view
- Pain is a warning signal. STOP what you are doing immediately
- Remain aware of your environment
- Wear the right shoes
- Maintain two or three points of contact when mounting or dismounting equipment
Safe Lifting and Moving
Bags of soil, boxes, pots, flats of plants, tools – there’s always something that has to be lifted and moved. These tips will make it easier and prevent back injury.
- Take a wide stance when preparing to lift an item – feet should be shoulder width apart
- Bend your legs, not your back
- Breathe out when picking up the item
- Keep the load close to your body – in line with your nose and toes; set it down in front of you; don’t twist and toss it
- Avoid twisting motions when lifting and carrying the load
- Use a dolly or other equipment with wheels to facilitate transport
Necessity is the mother of invention, so it is said. No wheels available? Pile the load on your grandkids’ plastic sled and pull it to wherever it needs to be.
When Low Vision is a Problem
Wearing sunglasses while gardening is recommended, but sunglasses can affect vision, along with the fact that vision tends to decline with age. Some simple procedures can help.
- Keep paths clear of tools, hoses, etc. to eliminate tripping hazards
- Wrap bright colored tape on tool handles so they can be found more easily in grass or garden foliage
- Always put things away in the same place, as soon as you are finished using them
If mobility is an issue, try reducing the distance between storage during the season of use and the garden. Use a cart or bench with wheels to scoot around, or keep seats around the garden on which to rest. Paths that are level, low and without any threshold make travel and transporting things easier and safer. When it comes down to it, making more trips with smaller loads is a good idea.
You Got Down, But How To Get Up?
Years ago, in a modern dance class, I learned how to rise gracefully from a seated position. Don’t try to get up forward from a seated position! Turn over to your hands and knees and push yourself up to a standing position.
Avoid Pain
- Wear comfortable shoes with a good tread
- Stand up straight when watering; good posture means less back strain
- Utilize tools to provide two or three points of contact
- Use a stool or chair when working; switch positions often
- Add PVC pipe to spade, rake, hoe handles to extend reach; long handled tools minimize the need to reach or stoop
- Use a kneeling pad or cushion
- Sit instead of kneeling – but have a plan for getting up (see above)
- Try vertical gardening
- Build raised beds
- Limit lifting, pulling, reaching motions. Store bags of soil on a shelf level with wheelbarrow or cart so they can be slid off, not lifted; store frequently used items between knees and shoulders
- Protect elbows and shoulders. Minimize having to use hands above shoulder level
Consider a Weakened Grip
Whether a result of arthritis or aging, hands and fingers tend to weaken with age, making gripping tools harder. These tips will make using a hose, grasping and lifting tools easier and less painful.
- Wear “grippy” gloves
- Keep wrists straight in line with your hand (see wrong way and right way above)when watering or using tools
- Use ergonomic pruners with “spring action” design; repeated squeezing motion (e.g., spray bottles or hose nozzles) leads to injury and fatigue if not pain
- Use thick handled tools; wrap pipe insulation on handles of tools, watering cans and pails to make them thicker, softer and easier to use
- Replace faucet spigots with lever handles
- Install a drip irrigation system to eliminate hauling hoses around
Take Time to ‘Smell the Roses’
Gardening will likely become more challenging as age presents physical limitations. But don’t give up! Just make some smart changes in how to do things, the equipment to use, the time spent working vs. enjoying the results. Both you and your garden will prosper.
Information Sources:
Agrability.osu.edu; Recorded presentation by Laura Akgerman, Disability Services Coordinator, sponsored by Summit County Master Gardeners
“Growing Older, Growing Smarter” – by Marty Ross – https://www.gardeners.com/how-to/gardening-at-any-age/
