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Protect your jointsChoose
implements with padded handles to protect joints in your hands and fingers
from excess pressure. Tools like shears or clippers with a spring-action
self-opening feature are helpful if you have weak grasp.
Conserve energySit while working to conserve energy and
decrease stress on your back, knees, and hips. Use a kneeler seat, a
combination kneeling
platform and seat that helps you rise from a kneeling to a seated position.
Take rest breaks, and stop work before you become overtired.
Limit liftingWatch out for those heavy bags of soil, mulch,
or fertilizer. Instead of moving the whole bag, divide it into smaller,
more manageable
loads and use a cart or wagon to move materials. When lifting, use the
muscles in your legs, and not your back, for the heaviest exertions.
Ask for help, or hire it, if necessary, for heavier tasks.
Think smallStart with a small garden area that you can
manage without excess exertion. Locate it near your house and the water
supply to reduce
hauling long lengths of hose. New lightweight hoses and coiled hoses
are available and produce less stress and wear on your body.
Mix it upVary your tasks to avoid overstressing any one
part of your body. Change your position frequently to keep from becoming
stiff. Tightly
gripping or pinching a tool for extended periods can cause swelling
in the hands and arms, and hunching over or kneeling for prolonged periods
can cause back strain and knee pain.
From the
American Occupational Therapy Association, Inc.
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Additional Information
Healthy
Gardening Tips
Developed by The American Occupational Therapy Association, Inc.
www.aota.org
"Gardening, Americas number one outdoor
leisure activity, can be difficult if a person has health conditions
that limit movement or stamina. But there are ways to decrease the aches,
pains, and strains that often occur during gardening."
Download
the PDF guide (85kb)
Guidelines
for Personal Excercise Programs
Developed by the President's Council
on Physical Fitness and Sports
"You have taken the important first step
on the path to physical fitness by seeking information. The next
step is to decide that you are going to be physically fit."
Download
the PDF guide (580kb)
Introducing
the Physician's Rx: Exercise
Developed by the President's Council
on Physical Fitness and Sports
Three-Part Plan for Your Physical Fitness."
Download
the PDF guide (192kb)
Walking
Works: The Blue Program for a Healthier America
The Blue Cross and Blue Shield Association, in partnership with the
Presidents Council on Physical Fitness and Sports
WalkingWorks, a campaign to help Americans
live healthier lives by
helping them set and achieve personal walking goals. Its the Blue
programfor a healthier America.
Download
the PDF guide (418kb)
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