Every Day Fitness - Gardening

Keeping your body at its best when gardening

Gardening is a simple way to stay active, connect with your surroundings, and support both physical and mental wellbeing. Whether you’re returning to it after some time away or you’re out there most weeks, a little awareness can help you move in a way that’s kinder to your body.

If you’re getting back into gardening after a break, it’s easy to underestimate how physical gardening can be. Tasks like digging, lifting, and weeding involve repeated bending and twisting, which can lead to strain if you do too much too soon.

Start gently. Give your body a few minutes to warm up with light, dynamic movement before getting stuck in. Build up gradually rather than trying to tackle everything in one go.

Be mindful when lifting. Bend through your knees, keep items close to your body, and avoid twisting. If something feels heavy or awkward, break it down into smaller loads or use tools to help.

Change positions regularly. Alternate between tasks, kneel on a pad, or use a low stool to avoid spending long periods bent over. Try to do some overhead work to break up any low work.

If you garden regularly, even if gardening is part of your routine, small habits can make it more sustainable over time.

Use tools that work for you. Even the most careful gardener can put their back at risk if they’re using the wrong equipment. Long-handled tools, lightweight spades or ergonomic rakes can make a big difference, reducing the need to unnecessarily bend, stretch or twist. A well-chosen tool is like having an extra pair of hands, the expert said. It helps you get the job done safely and comfortably.

Pace your workload. Spreading heavier tasks over a few sessions and taking short breaks can help prevent fatigue building up.

Stay aware of your environment. Uneven ground, wet surfaces, or cluttered pathways can increase the risk of slips or trips, so keeping your workspace clear makes a difference. Wearing sturdy footwear with good grip can also improve stability and reduce the risk of falls and injury.

Gardening in the heat

Warm weather can make gardening more enjoyable, but it also brings additional demands on the body.

Try to avoid working in the strongest midday sun where possible. Wearing a hat, using sunscreen, and covering exposed skin can help protect you from direct rays.

Keep hydrated and take regular breaks in the shade. If you start to feel lightheaded, fatigued, or overheated, it’s a sign to stop and cool down.

Gardening in windy conditions

Windy weather can create less obvious risks, particularly when using tools or working at height.

Take extra care when using ladders, as sudden gusts can affect stability. If conditions feel unpredictable, it’s often best to leave those tasks for another day.

Secure loose items and be mindful of debris that could move unexpectedly.

At its core, gardening should feel good. By pacing yourself, adapting to the conditions, and listening to your body, you can make it a safe, enjoyable, and sustainable way to keep moving.

Chris Joliffe

www,backtofitness.info