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A woman in a floppy hat tend to flowers in a garden
Gardening in a hat

Gardening is a great way to get outside and enjoy the fresh air. It’s also a fun form of exercise and helps keep you healthy, but it can be extremely hard work. Here are a few tips on how to avoid injury.

Change positions and tasks frequently (at least every 20-30 minutes) to avoid sustained postures and repetitive motions, which canlead to injury
Take frequent breaks (at least once/hour) to rest, rehydrate, and get out of the sun.
Choose tools with comfortable grips and long handles to prevent excessive bending/reaching
Use good body mechanics:For long gardening sessions, try sitting on a bucket or stool to take some of the pressure off of your knees, hips, and back
Before you lift a heavy object, like a bag of soil, take the following steps:
1. Make sure you are standing as close to it as possible

2. Use a wide stance, keep your mid-section engaged and your shoulders down and back

3. Bend from your hips and knees to lift the object, while keeping it as close to your body as possible

4. Avoid twisting, turning, or walking long distances while carrying something heavy. If possible, use a wheelbarrow or get help from a friend.

Listen to your body.
The best way to avoid overdoing it is by checking in with yourself to see how you are feeling!