Gardening offers a great deal of benefits for those who pursue this wonderful pastime. It’s good exercise and there is something therapeutic about being around plants, especially colorful flowers. And of course, there is the healthy eating that comes from growing your own fruits and vegetables.
However, for folks with arthritis and other physical ailments it can be a challenge to say the least. The heavy lifting and bending over that is required of gardening is hard on the back and aching joints. There are also repetitive movements, like raking and weeding that can be downright painful, even for folks without arthritis.
The alternative, perhaps, is to spend more time in the old rocking chair watching re-runs of Hee Haw. Or, you could consider a few adaptive gardening practices that will make it possible for you to get outside and continue to enjoy this wonderful pastime.
Here are a few tips on how you can not only enjoy the benefits of gardening but perhaps even find that it will help relieve some of the very ailments you’re dealing with. Like any exercise, however, it is important to check with your primary care physician to make sure you’re up to this type of “leisure” activity.
Keep it simple
Figure out how much garden you think you can handle. This could range from a full fledged garden to some flowers and/or vegetables in a flower pot. If you go big, keep in mind the seeding, weeding, and rototilling that must be done to maintain a productive garden. Folks have done quite well by starting a few vegetables in a couple of 4X8’ raised beds or a few containers.
Stretch it out
Strong, healthy (i.e., young) athletes always stretch before a game, right? So why wouldn’t an older gardener stretch before starting their workout in the garden? Set aside 15-20 minutes to stretch before you go outside to garden. I’ve been stretching along with doing yoga most mornings for years now which I believe has helped me keep going strong in the garden right up to my 60th birthday. And you don’t need to limit stretching to mornings. If you feel things stiffening up while you’re gardening, by all means stop and stretch.
Tai chi and other forms of stretching and exercise are excellent ways to stay limber while you’re gardening. I usually throw in a few sit ups and pushups to help keep my muscles strong.
Raise it up
If you’re anything like me bending over isn’t as easy to do as it used to be. A raised garden bed can reduce the amount of bending over you need to do to garden. A two foot high raised bed can spare you a lot of bending over and if you keep it to four feet wide you can get into the middle of the bed from either side. Actually, a raised bed can be as tall as you want. I know of one couple who had a tabletop garden built that produced a ton of tomatoes, peppers, and other tasty vegetables.
Large containers also offer a chance to garden without having to bend over a whole lot. People are growing everything in large pots these days: annual and perennial flowers, strawberries, peas, and anything that can climb on a trellis, including pole beans.
Use the right tools and equipment
The garden kneeler I bought for $50 is the best investment I’ve made to make gardening more enjoyable and productive. The kneeler has a number of uses. You can use it as a chair to pick vegetables or simply take a break in the garden, or flip it over and kneel on the padded seat. When you need to get up you can use the arms of the kneeler to lift yourself up. It also comes with a carrying pouch for any small tools or perhaps a water bottle.
There are a number of tools you can use as you get older that will help take the strain out of gardening. For instance, a cart or two-wheel wheelbarrow makes the job of hauling bags of mulch or compost much easier. Hook the cart on the back of your riding lawn mower to make it easier yet.
For those with joint pain in the knees, make sure you buy a pair of knee pads. These are inexpensive and worth their weight in gold. A back brace is also a great thing to use when you’re working in the garden. Be sure to purchase one with padding for added comfort and support.
Using the right tools can also make the job much easier and less painful. Many tools these days, like pruners and even rakes are built with ergonomics in mind. Corona Tools line of garden tools are made to make the job of gardening as easy as possible. Keeping tools sharp is also a way to save on muscle and joint strain. For instance, a bench grinder can be used to keep the tip of a spade shovel sharp so it is easier to dig in the garden.
There are a number of other tools that make gardening easier and more enjoyable. The Proplugger is designed so you can plant bulbs of all kinds (flower, garlic, even potato sets) from a standing position. And the Cobra Weeder (one of my favorite garden tools) makes weeding much easier with it’s hooked shape and handle that fits nicely in your hand. I”ve also found a stirrup hoe to be much easier to wield than a regular hoe.
How about moving those big pots from place to place? Don’t risk it. Use a plant dolly or the LIttle Mule Multi Cart (Gardener’s Supply, $199) to move large containers from place to place.
Of course, you could do like I do and get some help with some of the heavier work, like hauling manure and mulch and moving large plants. That is, if you can find someone willing to do this kind of work!
Christmas gift list for adaptive gardening:
- Proplugger bulb planter and turf repair tool
- 2-wheel wheelbarrow
- Back support
- Raised bed kit
- Little Mule Multi Cart