Newswise — If you have ever pulled and strained to remove that pesky vine, or twisted and stretched while kneeling in the flower bed, then you know that gardeners get their share of physical exercise. Spring is the time when people take to the outdoors to plant their gardens to reap a summer of lovely flowers and healthy vegetables. But while this popular outdoor leisure activity has stress-relieving benefits that go along with communing with nature, it can be difficult for people who are not in the best physical shape.
Gardening requires a lot of bending, stretching, lifting, and moving in ways that we don't do everyday. It is important to think about good body mechanics and physical conditioning before you start getting that garden in shape. Most people tend to overdo it because they think it is fun and don't think of it as physical activity. And they want to get the garden in shape in one day!
"Gardening is very good for working various muscle groups and even can bring up your heart rate," said Paula Kramer, PhD, chairperson of Occupational Therapy at University of the Sciences in Philadelphia. "But preventing injury or protecting a pre-existing injury is part of how occupational therapy fits in to every day life."
Kramer offers the following tips:"¢ Stretch before you start to work in the garden. Even better, stretch for a few days before you start working in the garden."¢ Use a fat, rubberized or padded handled trowel made from one piece of metal from top to bottom. This allows for a good grip under damp conditions, less possibility of breakage in the tool, and less stress and strain on the arms and joints."¢ Tools such as shears or clippers with a spring-action, self-opening feature are helpful but they should be well oiled so that they open and close easily, and you don't strain the muscle and joints."¢ Sit while working or take sitting breaks to conserve energy and decrease stress on your back, knees, and hips. You can even dig a hole while sitting on a stool and using a shorter-handled shovel."¢ When lifting potted plants or bags of mulch and dirt, bend knees and lift straight up, keeping your back as straight as possible. Concentrate on using the leg muscles rather than back muscles to lift. Avoid twisting and turning while lifting as this can strain your back. "¢ Don't try to get the whole garden in shape in one day, this leads to "over doing" and sore Monday mornings. Keep in mind that you wouldn't play tennis for four hours on your first day out for the season.
Occupational therapists can help find solutions for gardeners who have a pre-existing condition that prevents them from enjoying their favorite hobby. These professionals help individuals improve their ability to perform tasks in their daily living and working environments. Often, they work to improve the independence of those with physically or developmentally disabling afflictions. They also help people develop, recover, or maintain daily living and work skills. Their ultimate goal is to help others have independent, productive, and satisfying lives.
Employment of Occupational Therapists is projected to increase much faster than average, as rapid growth in the number of middle-aged and elderly individuals increases the demand for therapeutic services.
Dr. Paula Kramer is a licensed Occupational Therapist and is available for interviews or demonstrations.
University of the Sciences in Philadelphia is a private, coeducational institution founded in 1821 as Philadelphia College of Pharmacy, the first college of pharmacy in North America. It is where the founders of six of the top pharmaceutical companies in the world launched their futures. Comprising four colleges across a broad range of majors, USP specializes in educating its 2,800 students for rewarding careers through its undergraduate, graduate, and doctoral degree programs in pharmacy, science, and the health sciences.
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