As the gardening season gets into full swing, we can
be assured of a few things: Flowers will bloom, weeds will grow, and our
bodies will ache. However inevitable some aches may be, though, others may
be prevented. Gardening can be viewed as a workout activity, and
it’s a good idea to consult your doctor before starting any exercise
program. While you’re there, discuss medications, some of which can
cause hypersensitivity to the sun. Here are a few tips for gardeners to help avoid undue
stress on the body: Be sure to warm up and stretch the muscles for 15
minutes before beginning a gardening chore — you will find that you
can garden longer and better if you do. Follow stretching with nonstrenuous
activity, working your way up to more strenuous tasks. Once you’re
done for the day, do a little more stretching. When your muscles feel sore or tired, stop working
and take a break. Vary your activity every 15 minutes — move to a
different location or start a different activity. Set a timer for 15
minutes; when the timer goes off, stop, rest, and drink some water before
moving on. When raking, hoeing, or weeding, keep your back
straight and your feet shoulder-width apart. Avoid reaching with a garden
tool; keep it close to your body. If you reach a point where your back is
no longer straight, move to stand closer to the work area. Turn your feet and entire body rather than twisting
or turning your back. Lift objects by bending at the knees, not at the
waist. Make your tools work for you. Clean, sharp tools in
proper working order are easier to use. Don’t try to weed all of your gardens in one
day. Break chores into one-hour sections and do a little each day. Be sure to drink plenty of water, which keeps the
skin moist and helps prevent heatstroke and sunstroke. Although the sun is necessary for plant growth,
overexposure to our bodies from the sun can result in sunburn, heat
exhaustion, or even heatstroke. Here are a few tips to reduce sun exposure:
Protect your head with a hat. A hat should have a
wide brim that will cover the forehead, ears and neck. Protect your eyes with wrap-around sunglasses; switch
to the appropriate protective eyewear when operating power equipment or
carrying out a task that could put your eyes in harm’s way.
Harmful ultraviolet rays can damage the skin, which
may lead to skin cancer. The American Academy of Dermatology recommends
using a sunscreen with a sun-protection factor, or SPF, of at least 15.
Apply your sunscreen 30 minutes liberally before going outside, and
remember to reapply it every 2 hours. Wear sunscreen even when the sky is
overcast. Do your gardening during cooler parts of the day
— early morning or late evening. Give some thought to your protective gear: Wear gloves to protect your hands from blisters, and
invest in a pair of properly fitted heavy-duty shoes or boots to get good
traction when lifting or digging and to protect your toes. It’s a
good idea to wear earplugs or earmuffs when using noisy power tools such as
leaf-blowers, lawnmowers, and chainsaws. Many gardening chores involve kneeling. A foam
kneeler pad, at least an inch thick, provides some protection; a kneeling
bench is another good alternative. Also, check out the heavy-duty gel
kneepads, available at home-improvement stores.
This article appears in May 25-31, 2006.
