It’s hard to believe, but gardening can be as taxing a workout, playing softball or even kayaking. For those who spend hours in their gardens and feel achy, it may not be that hard to believe. A recent USA Weekend article gives several tips to make your gardening, as well as the aftermath, easier on your body and more enjoyable.

• Warm up. You don’t have to do a warm-up to garden, right? Wrong. Stretching and taking a quick walk around your block will help warm your body up before more strenuous activities. Even a few toe-raises and squats will help.
• You don’t have to have sore knees. Always use a gardening pad or kneepads when doing “kneeling” tasks, such as planting or weeding. This simple preparation will save your knees for years of gardening!
• Change positions often. Staying in one position for too long can cause tired and sore muscles. Be sure to change your position every 15 minutes, even if it is just walking around or stretching.
• Try out new tools. When buying a new gardening tool, such as a spade or pruner, try it out in the store. Go through the motions of performing the activity for which you are buying it repetitively. Do your hands or fingers feel sore? Be sure to carefully examine tools like this for fit, grip and durability. The grip on such a tool should be pliable and non-slip, which will protect your hands from cramping, and it should be no larger than the closed circle you would make with your index finger and thumb.
• Bend from the knees. When lifting something heavy, always bend from the knees to lift and lower the object. When you lift something, keep your shoulders in line with your hips, letting your thigh muscles do the work. Also be sure not to twist your back while carrying something heavy; instead, use your whole body to turn.
• Sharpen your tools. Making sure to always use sharp tools while gardening will reduce wrist strain and will make your gardening jobs easier.
• Consider ergonomic pruners. Pruning can cause an ache between your index finger and thumb. Ergonomic pruners (a tool with one handle that swivels around to adjust to your thumb) can make a big difference if you do a lot of pruning.
• Check your hand position. If you feel tension in your wrist while pruning or using a trowel or hand rake, you’re doing something wrong. Always make sure your wrist is in as neutral a position as possible. If you continue to feel discomfort, you may have bought the wrong tool for your hand size or you are continuing to do something wrong.
• Long tools should fit your height. A spade, shovel or rake should have a handle that suits your height. Ideally, you should not be bending while raking, spading or shoveling. If you can’t stand up straight, you need to buy a new tool or your back will pay.

Pain or discomfort doesn’t have to automatically go hand-in-hand with fiddling in your yard or garden. Following these simple tips will keep your body happy and make gardening more enjoyable!

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