There is a common preconception that, as we age, we can no longer do many of the activities we used to love simply because they are no longer safe or painless. However, what isn’t considered here is that there are almost always several adjustments we can make to better suit our changing capabilities.
Alls to say is that if you’ve grown up with a green thumb, don’t worry for a second that that is something you have to give up as you enter your golden years. With a few simple adjustments and some additional safety considerations, you’ll be back in the gardening groove in no time.
In this article, we’ll explore the benefits of gardening and offer tips for seniors to make it easier, safer, and more enjoyable.
How Gardening Benefits Seniors
Although gardening is often seen as a nice way to pass the time, it actually offers a bevy of therapeutic benefits, especially for seniors.
- Enhanced Vitamin D: Gardening outdoors increases sun exposure, boosting vitamin D levels, which is beneficial for bone and immune health.
- Exercise: You may not think it, but actions like bending, digging, repotting, and weeding require a decent amount of physical exertion, which is beneficial for our physical health.
- Cognitive Stimulation: Gardening requires us to use various cognitive functions such as memory, problem-solving, and planning ahead.
- Improved Mental Health – Spending time outside in nature naturally increases serotonin and reduces cortisol, helping improve mood and stress levels.
- Sense of Fulfilment: Seeing all your beautiful plants thrive offers a sense of accomplishment, boosting self-esteem and confidence.
Gardening Safety Tips for Seniors
At The Village Retirement Group, we believe that a lifelong love for gardening shouldn’t be abandoned simply because your physical abilities change. After all, although the body undergoes inevitable physical changes as you age, your personality and hobbies remain much the same.
To accommodate these changing physical needs, all you need to do is make a few adjustments. Fortunately, for your convenience, we’ve put together several easily implementable gardening tips specifically for seniors so you can continue doing what you love safely and stress-free!
Opt for a Low-Maintenance Garden
One of the key gardening tips we recommend for seniors is to create a garden that is easy to look after and not too demanding. A major part of this is being selective with your plant choices, opting for low-maintenance plants that don’t require much time or effort in order to thrive.
Perennials are a great, low-maintenance option for decorative gardens or flower beds, as they are not only resilient to weather changes, but also return year after year, making them cost-effective. Choosing flowers and plants that are more resilient to pests and diseases is also a great idea, so you don’t have to continually check on and tend to them.
If you’re looking to start a vegetable patch, opt for low-maintenance herbs like chives, rosemary, and basil, or quick-growing leafy greens like lettuce, spinach, and rocket. If fruits and veggies are more your style, opt for easy-to-grow varieties like radishes, beans, cherry tomatoes, and cucumbers.
Warm-Up Before You Dig-Down
For seniors, gardening can be a pretty exhaustive task, what with all the bending down, moving about, digging, and weeding, etc. For this reason, warming up the body is essential, especially if you plan on being there a while.
This may involve taking a short 5-10 minute walk, then doing a few light, dynamic stretches to loosen the joints, reduce stiffness, and improve mobility. Similar to the targeted way you warm up for any other kind of exercise, warming up before gardening gets the blood pumping, reduces the risk of injury, and allows you to garden for longer periods.
Opt for Garden Bed Alternatives
One of the greatest challenges for seniors who garden is being able to bend down and tend to their garden. That is where raised garden beds come into play, offering an ergonomic alternative to traditional ground beds that can be built at various heights to suit your specific needs, whether you prefer to stand, sit in a chair, or use a wheelchair.
They are a great solution for seniors who struggle with bending (such as those with arthritis or joint issues), as their heightened design reduces strain on the lower joints and the back. Not to mention, they also increase accessibility for those with mobility challenges, such as wheelchair users, meaning you don’t have to miss out on your favourite hobby if your physical abilities change.
Choose Ergonomic, Senior-Friendly Gardening Tools
Updating garden tools and equipment that are easier to operate is essential, especially for individuals who can no longer use conventional gardening tools. The good thing is that there are plenty of ergonomic tools on the market designed to reduce stress and strain on your joints. Examples of such tools include vertical handle trowels, easy grip shovels, extra-long pruning shears, and foldable wheelbarrows, all of which reduce pain and make the gardening experience more enjoyable.
Knee pads are also an essential accessory that provides additional padding and support for individuals with knee problems, allowing them to bend down for longer periods of time.
Avoid Being Outside During the Hottest Parts of the Day
This goes for any type of exercise outside—always avoid going out during the hottest part of the day, especially in summer, and especially in Australia. This is because elderly individuals are more susceptible to sunburn, heatstroke, and dehydration, mainly because their skin is thinner and their ability to regulate body temperature diminishes.
For this reason, it’s best to avoid gardening between 10am and 4pm to avoid severe UV radiation and extreme heat.
Take Sun Protection Seriously
Cumulative sun exposure, especially by the time you’re 65, really takes its toll on your skin, increasing your risk of skin cancer. The good thing about it, though, is that it’s entirely preventable.
Whenever you’re outside, it’s always imperative to slip, slop, slap, and cover up, especially if you plan to be outside a while and especially if the UV is forecast to be over 3 (you can check this online and on most weather apps).
Stay Hydrated!
Whenever you head out into the garden, especially if you plan to be out for an extended period, always remember to take a large drink bottle or jug of cool water.
Forgetting to do so exponentially increases your risk of suffering from various heat-related conditions, such as dehydration and heatstroke, both of which seniors are already more susceptible to due to a range of age-related physiological changes.
Keep Gardening Areas Accessible
For seniors with mobility challenges, gardening can be a challenge if the garden is not designed with accessibility in mind. However, there are several minor adjustments that you can make to ensure your gardening area is safe, accessible, and inclusive for everyone.
The safety tips we recommend for making your gardening area more accessible are:
- Accessible Pathways: Wide, clear, solid pathways are imperative for wheelchair users and also reduce the risk of tripping or falling over loose objects.
- Heighten Planters to Waist Height: Elevated garden beds reduce the need to bend or crouch and are also more accessible for wheelchair users.
- Install Ramps or Rails: Ramps and rails offer an added layer of accessibility and safety for those with mobility challenges.
- Install Comfortable Seating: Install seating in strategic areas for rest, but also for you to sit back and enjoy your garden.
- Install Accessible Watering Systems: Consider installing more accessible, easy-to-use watering systems such as drip irrigation or soaker hoses.
