Category Archives: Seniors

Health, Information, Injuries, Seniors, Warmup and Cooldown

Plant Therapy: The Dirt on How Gardening Helps Us Stay Physically Fit

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By Amanda McIlhone, Master Gardener in Training

“Gardening adds years to your life and life to your years.” – Unknown

Gardeners and non-gardeners alike can all agree that tending a garden, while incredibly satisfying and rewarding, can also be physically demanding. When we enter our green spaces, we often focus on the plants before us, prioritizing tasks and brainstorming solutions to gardening challenges.

However, what we may not always consider are the significant benefits gardening offers to our physical health. 

The physical act of gardening typically involves tasks such as digging, lifting, walking, kneeling, and bending. These activities require us to engage our brains, muscles, hearts, bones, and lungs.

Some may classify gardening simply as a physical activity — which is fair — but I would argue that it can also serve as a form of exercise with far-reaching and long-lasting health benefits.

Gardening Benefits for our Physical Health

  • Protects against cognitive decline. Gardening requires planning, multitasking, and problem-solving, all of which challenge and stimulate the brain.  The physicality involved in gardening also increases blood flow and oxygen to the brain and can significantly decrease the risk of  Alzheimers and other forms of dementia.
  • Engages all major muscle groups. Gardening works the arms, legs, abdominals, shoulders, glutes, neck, and back. Maintaining physical strength as we age is incredibly important for preserving mobility, coordination, and independence. Strong muscles also help prevent life-altering falls and fractures by improving balance and overall stability.
  • Excellent for heart health. Gardening can increase your heart rate and improve circulation. It can help lower blood pressure and reduce the risk of strokes, diabetes while supporting cardiovascular health overall. 
  • Supports bone health. Gardening can help increase bone mineral density, which may prevent or combat the effects of osteoporosis. Spending time outdoors also provides a healthy dose of Vitamin D, which is essential for strong bones.
  • Improves lung health. Breathing fresh air in an oxygen-rich environment can help improve lung capacity and efficiency, allowing us to work, play, and live more actively.  Lungs also play a role in detoxification as they help us expel toxins and carbon dioxide, a form of metabolic waste.  

Gardening can help us live longer, healthier, and more fulfilling lives. However, it is important to always listen to your body when engaging in any type of physical activity.

It is always advisable to consult with your doctor before beginning any new physical activity, especially if it causes pain or discomfort. Avoiding overexertion, staying hydrated, and stretching are essential practices for maximizing the health benefits of gardening.

Spending time in our gardens engages both the mind and body, encourages social connection, and provides exposure to Vitamin D — the “sunshine vitamin” — all while offering an incredible sense of satisfaction and accomplishment.

It is no wonder that gardening remains a recommended activity for seniors, not only because of its far-reaching benefits, but also because it can be modified to suit everyone’s individual needs and preferences.

Happy Gardening!

More Resources

How Gardening Boosts Brain Health

Why Gardening is Great Exercise for your Body

Gardening is Associated with Better Cardiovascular Health Status Among Older Adults in the US

Gardening for Good Health: How This Hobby Improves Circulation

The Benefits of Gardening

Garden Design, Health, New Gardens, Seniors, Tools

Gardening as We Age – Addressing Stretching and Mobility Issues

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by Emma Murphy, Master Gardener

WeIl I don’t know about you, but I am starting to feel my age. I used to be out in our gardens all day long, moving soil and rocks, planting garden beds, moving perennials, and weeding and watering to my heart’s content.

I did a Master Gardener blog about the importance of stretching before gardening (at any age) back in 2021 and since then I have been modifying my activities by stretching ahead of time and changing my tasks every 25 minutes (with a stretch break of 5 minutes). No more 8 hour marathons of weeding in the garden!

So I thought I would follow up with another blog for senior gardeners (or anyone with mobility issues) to look at gardening techniques that focus on minimizing bending and kneeling by using raised beds (2-4 ft high), taking advantage of vertical planters and structures, and employing container gardening.

We should also examine the environment —using lightweight, ergonomic tools with long handles, focusing on creating wide/smooth paths for walkers or wheelchairs, and advising people on low-maintenance but hardy plants.

Some Key Strategies for Mobility-Friendly Gardening

Raised Beds and Containers

Build or purchase raised beds, ideally 24–36 inches high, to eliminate the need to bend or kneel. These should be no more than 4 feet wide so that the centre can be reached from either side.

Use pots for container gardening but place them on casters so they can be moved around easily or create a raised area (like a table) that the containers can sit on. For wheelchair access make sure to design beds with clearance underneath for wheelchair access, typically 22 inches wide and 30 inches high.

Vertical Gardening

Use trellises, wall planters, and hanging baskets to allow plants to be available at eye level. Examples of climbing plants to consider are sweet peas or vegetables like cucumbers or beans.

Accessible Layouts

Ensure paths are wide, flat, and made of stable materials like smooth pavers or packed gravel for wheelchairs or walkers.

Ergonomic Tools

Ergonomic garden tools help people with mobility issues by reducing strain on joints, backs, and wrists through angled grips, extended handles, and lightweight designs. Use tools with long, padded, or curved handles to reduce strain on wrists and backs. There are so many on the market nowadays.

Watering Plants

Install drip irrigation systems or other watering options to reduce the need to carry heavy hoses.

Low-Maintenance Plants

Choose hardy, perennial plants such as that require minimal upkeep.

Sitting and Resting Areas

Incorporate sturdy benches or chairs in shaded areas in your gardens to allow people to take breaks. Provide water for drinking where possible.

Other Resources

Here are links to other Ontario-based resources you might want to explore for ideas and inspiration.

Accessible Gardening — Just Food – Ottawa

Barrier-Free Community Gardening in Waterloo Region (PDF)

Cultivating accessibility in your garden – Blooming Boulevards

A Guide for Making Community Gardens Accessible – Root in Nature

These Ergonomic Gardening Tools Will Get You Back Into the Garden! – Garden Therapy

Gardens are for Everyone – Oregon State University Extension

Accessible gardening and tool lists – University of California/Master Gardeners of Fresno

Accessible gardening toolkit – University of Saskatchewan 

Getting Started with Accessible Gardening – National Center on Health, Physical Activity & Disability

Bulbs, Children, Communication, Seniors

Sharing the Love of Gardening

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by Emma Murphy, Master Gardener

I’ve always loved nature and the environment, but my all consuming love for everything gardening didn’t hit until we owned our first home in West Rouge, Ontario. Finally, we had a place where we could put our own “stamp” on the landscape, and we loved trying new plants in our gardens.

We made a lot of mistakes in those beginning years, but over the past 30 years both I (and my husband) have learned so much. Most of that learning came through joining local horticultural societies and eventually (for me) becoming a Master Gardener (MG) in 2012 after taking the requisite courses and becoming part of my local MG group in Peterborough.

Reaching out to the Younger Generation

While we don’t have kids, we are grateful for all the youngsters in our Lakefield neighbourhood and this summer, our neighbour’s son, who is 3.5 years old, has shown an interest in gardening.

He first saw our lovely summer phlox in all shades of pink, purple and white in August and decided he would like it in ‘his garden’. So we proceeded with some hands on learning, digging up some plants (with his supervision), and replanting them in their front garden (after consulting with mom, who asked to have both pink and white in the garden).

Summer phlox moving across the road from our house to L’s house
Learning about watering their new plants

This past week, little L saw me out in the garden planting bulbs, and his curiosity was peaked. His mom had picked up some Grape Hyacinth (Armeniacum) and I happened to have a few extra Daystemon Species Tulips, which we are naturalizing in our garden.

Species/botanical tulips originated in the Asia and Turkey back in the 1800s and are the basis of all our modern tulips. They are short, naturalize, and the Daystemon variety have white tipped star shaped yellow flowers. Bonus? They are deer and critter resistant.

Daystemon Tarda Species Tulips

So, rake and small spade in hand, this past weekend L, his mom and I cleared off the leaves in their front garden bed and proceeded to learn about how to plant bulbs.

Putting our special bulbs in the ground.

L learned all about ‘pointy end up, furry end bottom’ and all the bulbs got planted in their spots, along with a bit of dried chicken manure (just to try and put off the squirrels). He was very excited to hear that these little bulbs would be pretty purple and yellow flowers in the spring.

After raking the leaves back in place (again to dissuade the squirrels from being too inquisitive), we will have to wait until the spring to see the results.

It’s not all about the youngsters

Gardening is for everyone, and I’m also so impressed with some of the work that our Peterborough Master Gardeners do in our community, particularly with seniors.

For many years, several of my colleagues have been volunteering at a local retirement home, assisting elderly residents with raised garden beds, and sensory therapy. Their work really touches me deeply as moving into a senior’s residence and leaving your home (and garden) doesn’t mean that your love of gardening is any less (or that you can’t take up a new hobby if you haven’t gardened before).

Studies have proven that horticultural therapy significantly improves senior’s mental and physical well-being by reducing depression and anxiety, enhancing cognitive function, boosting self-esteem, promoting social interaction, providing gentle physical activity, and offering a sense of purpose through gardening activities.

Photo credit: Grand Strand Comfort Care

So, no matter what your age, if you love to garden, try and find a way to share that with both the younger and older generations. Gardening is for everyone.