“Research studies have shown that among people over 55 years old, those who garden have a healthier lifestyle,” Cole said. “But it’s a good activity for anyone, even kids, because it’s so good for hand/eye coordination.”
And gardening can be a win-win as it can get both you and your yard in shape.
Getting fit
According to Cole, gardening can yield numerous fitness results, particularly for older adults.
Gardening has been shown to improve muscle strength and bone density as well as increase energy level. It also burns calories, as many as 200 in 30 minutes.
“That’s not just water, but actual body fat,” Cole said. “We feel healthier and we feel better.”
According to Cole, who also teaches residents how to use the community’s fitness center, the health benefits of gardening also include improved cardiovascular fitness, blood pressure and cholesterol levels.
“The biggest benefit I see is usually in increased physical endurance,” Cole said.
Cole learned firsthand how much of a workout gardening can be when he did landscaping work for the City of Kettering Parks Division while he was in school.
“We were all losing weight and becoming more fit,” Cole said. “It really piqued my interest about how gardening can impact fitness.”
Feeling good
Gardening has always been more than a hobby to retired art teacher Pat Balmer.
“I’m a person who is rather spiritual and when I was raising children, gardening helped me relieve stress,” Balmer said. “There’s something about being out in nature, about working in the soil – it may make the joints ache a bit but it does an awful lot for the soul.”
Balmer and her husband Joe moved into Bethany Village 5 years ago. The avid gardener is thrilled to be able to continue her passion on a smaller scale.
Unlike more traditional forms of exercise, there is an added dimension to gardening – the emotional or spiritual benefit of seeing something beautiful be created or nurtured.
“There’s nothing like seeing a plant blossom to help you feel better,” Cole said. “If you’re having a rough day, a little bit of gardening can brighten your mood.”
Gardening is also an ideal multigenerational activity that people can do with their children or grandchildren.
Easy does it
At 77 years old, Balmer has learned the importance of moderation.
“As you get older, you don’t have to give up the things you love, you might just need to do it differently,” she said.
The veteran gardener advises fellow seniors to start small, ask for help when necessary and pace themselves.
“Don’t try to do it all at once,” she said. “And, when it’s hot, go out in the morning or in the evening when the sun goes down.”
Cole also has some precautions, especially for those over 65.
“Be aware of your physical limitations, whether you’ve had an injury or surgery,” he said. “Make sure to stay hydrated because, as we age, we lose the sensation for thirst.”
Replacing older, heavier tools with newer, lightweight versions is also a good idea.
“With gardening, what you put into it as far as work, you really get out of it,” Cole said. “It’s amazing.”
Raking and weeding your way to fitness
A 180-pound person can burn calories by gardening for 30 minutes
• Digging: 202.
• Weeding: 182.
• Raking: 162.
• Bagging leaves: 162.
• General gardening: 202.
Get Your Gardening On – Physical Benefits of Gardening
• Increase metabolic rate 3-5 times over resting metabolic rate.
• Reduce blood pressure and improve cholesterol levels.
• Improve cardiovascular fitness (with strenuous tasks such as raking and digging).
• Be used as therapy for those with arthritis.
• Improve hand/eye coordination.
• Enhance mood, provide stress relief.
• Improve muscle strength, bone density and energy level.
• Assist with weight control.
Plan ahead for safe gardening.
• Exercise during cold weather months so your body is ready for outdoor activities.
• Stretch regularly.
• Replace heavy, older tools with lightweight, strong tools, like shovels with fiberglass handles.
• Use kneeling cushions or a portable bench seat.
• Consider installing raised beds to minimize bending.
• Ask for help gardening or let a loved one or neighbor know you will be outside working.
Lifting the Right Way
Believe it or not, a study published in Britain’s Royal Society for Accident Prevention ranked flowerpots as the second most dangerous gardening tool – behind only lawnmowers. The reason? Back strain and pain. Much like watering cans, mulch and soil, they can pack a lot more weight than your back expects, so proper lifting technique is essential.
• Spread your feet apart to shoulder-width for balance and work load distribution.
• Bend your knees, not your back.
• Look straight ahead – not down – to keep your back straight.
• Lift more with your legs and hips than with your arms and back.
About the Author