Gardening may not require a gym membership, but after an afternoon of hauling bags of compost, pushing a wheelbarrow, pulling weeds, and squatting to harvest beans, your muscles might disagree. Many people think of gardening as relaxing—and it is—but it can also be physically demanding.
Like any physical activity, gardening requires a little preparation and recovery. We spend plenty of time preparing our gardens for the growing season, but rarely think about preparing ourselves.
While most gardening articles tell you how to keep your tomatoes healthy, today I’m sharing how to keep the gardener healthy while caring for them!
Gardening Is Exercise (Without Feeling Like Exercise)
“Nothing is more relaxing than spending a day working in the garden,” said no gardener ever. Enjoyable? Absolutely, but not exactly “relaxing” – that comes later, after the work!
If you’re gardening, you’re constantly moving and engaging many different muscle groups—large and small. Think about all the lifting, carrying, walking, squatting, kneeling, reaching, and stretching it takes to maintain a garden. Not to mention the balancing acts (trying not to step on the newly planted phlox while backing out of the flower bed).
Gardening focuses on functional fitness—the everyday movements we rely on—rather than repetitive gym routines. In fact, I’ve easily logged 15,000 steps in a single day just working in my small garden.
Not only will the garden make you a bit more buff, but it’s also the only workout that rewards you with homegrown tomatoes.
Warm Up Before You Dig In
Now hear this, weekend-warrior gardeners (and everyone else): Before you slip into your Sloggers and grab your garden trowel, take a few minutes to warm up—especially if you’ve been toiling at your desk all week.
You wouldn’t jump off the couch and start running a 5K, so why would you race into the garden with cold muscles?
It only takes a few minutes to get your body ready for a day in the garden. From head to toe, start with a simple side-to-side neck stretch; then move into shoulder rolls—front and back—to loosen the neck, shoulders, and upper back. Follow with a few gentle side-to-side torso twists. Next, move to the legs with a hamstring stretch and a couple of lunges on each leg. Rise onto your toes for a calf stretch, then finish with a few bodyweight squats, lowering as far as you can without pain.
Although it might seem excessive for gardening, cold muscles are more prone to strain than warmed-up ones, and even lifting a small bag of soil can catch you (and your back) off guard.
Change Positions Often
Along with warming up, avoid prolonged repetitive motion. I get it. You’re in the weeding groove, but before you know it, you’ve been kneeling or bent over for an hour, doing the same hand motion to dig weeds. Oooh, I can barely stand up!
Break it up. Weed for 15 to 20 minutes, then stand and switch to another task, such as pruning, or simply take a stroll through the garden. Breaking repetitive tasks into short time chunks helps reduce muscle fatigue. I’m all for getting the job done, but I’d still like to be able to move the next day.
Work With the Weather
Heat stress isn’t just hard on plants. It’s hard on gardeners, too.
We all know the best time to water is in the morning—before the heat of the day sets in. And guess what? It’s also the best time to work in the garden—along with the evening hours. Mornings are typically cooler, and you’re likely to feel fresher, too. If possible, avoid heavy work in the garden between 11 a.m. and 4 p.m.
Take advantage of any partly cloudy or overcast days for hard garden work. And sure, it may seem silly, but working in the garden during a warm summer rain shower can be refreshing (and maybe a bit easier to pull weeds).
If you’re out in the summer sun, opt for breathable, lightweight clothing. Many UV-protective shirts are available today. Keep a hat and sunglasses handy, and don’t forget those refreshing, cooling neck towels.
Drink Before You’re Thirsty
You may have heard of “afternoon wilt” in plants on a hot day. They do this to conserve moisture. It can happen to gardeners, too.
Hydration matters in the summer, whether you’re a gardener or just another greenbean.
It’s easy to get so focused on what we’re doing that we forget to drink. That’s why you should drink water before heading outside and always keep a bottle nearby. If you know you’ll be working outdoors for any length of time or doing strenuous activity, add electrolytes to your water or switch to a sports-type drink.
Dehydration can sneak up on you, so be mindful of headaches, dizziness, and fatigue. These are sure signs that you need a break.
Know When to Take a Break
When it comes to the garden, we tend to push ourselves. You know how it goes, “I’m just going out to the garden for a minute,” and two hours later you drag yourself back in. It happens more often than not.
If you’re working hard, take breaks – set a timer on your phone if needed. Grab your water bottle, sit in the shade for a few minutes and admire everything you’ve accomplished, stretch a little, pick a handful of cherry tomatoes, and refill your water bottle.
Watch for overheating; as with dehydration, symptoms can come on quickly: excessive sweating, nausea, dizziness, and confusion. Don’t ignore them; stop and go inside to cool down. The weeds will still be there tomorrow.
Fit for the Garden
Gardening has long benefited both body and soul. It gets us outdoors, keeps us moving, and rewards us with healthy food, beautiful blooms, and a deeper connection to the natural world.
As gardeners, we spend so much time looking after our plants’ needs that it’s easy to forget our own. So this summer, remember to care for yourself with the same attention you give your tomatoes. Stay hydrated, protect yourself from the sun, take a few breaks, and listen to what your body is telling you.
After all, the healthiest gardens usually begin with a healthy gardener.
Related Posts:
How to Keep Garden Plants Thriving During Summer Heat
Keeping Your Garden and Its Guest Hydrated in the Heat
Fire and Ice: How Extreme Temperatures Impact Your Tomato Plants
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