To be honest, no, I don't warm up before gardening ... unless you count the stroll about to get an overview of what needs attention, and yes, warming up is important. There's a nice book out on this very subject: Garden Your Way to Health and Fitness by Bunny Guiness and Jacqueline Knox, a garden designer and phsiotherapist, respectively. In addition to warm ups, the authors outline ergonomic gardening tools and practices and how to utilize your garden as a peaceful space for your fitness routine. It inspired me to find an instructor to give a program on this very topic at the public garden for which I work, but alas, my own follow-through in doing the exercises is about on par with enrollment for the class - near zero. (From what I've seen, the economy has brought about a tremendous shift in interest from ornamentals to edibles and other basics like composting.)

Knox stresses the importance of cool down stretches as well as warm ups, and building and maintaining core muscle strength and balance. We all have experienced how working in the garden can throw our bodies out of balance, placing undue stress on certain muscles or joints, and causing some muscles to become stronger while others remain weak. Not surprisingly, Knox seems to rely a great deal on Pilates techniques. The instructor I found was going to include some self-massage techniques for after gardening.

You may want to check your local library for the book ... don't go to the bookstore and look at it unless you have excellent self-control or, like me, you're very likely to come home with it! Not that I'm sorry, it's full of wonderful photos and great ideas (like installing a series of 6x6 stretching posts that blend into the garden).

Thank you for posting this question; the book is now off the shelf and will be used this evening to stretch and relax my garden-weary body (by the koi pond in the twilight). Who knows, this could even become a habit.

I hope that muscle heals soon, Sammy. This thread is a good reminder to warm up. I stretch before I go out to the garden. Sometimes I ride my bicycle first to get the blood flowing in my legs. After 20+ years of gardening, I use the hoe handle to help me get up when I'm bent over picking up weeds.

No, I don't warm up. I have to psych up, make myself get off the computer and get out there and do a little bit at a time. My back has been getting steadily weaker the last several years, but this winter has done a number on my right hip and knees.

Today I finished planting 7 of 16 perennials and pulled a few weeds. That's all I got done and about all I can do in one fell swoop, I did drag out extra stuff to try to do a good job like some compost, cleaned my tools, done for today.

I miss riding my bicycle, used to be very athletic, thought nothing of walking and playing 18 holes of golf in high heat and humidity (usually not over 95 or so).

Luckily we haven't had a hot spell yet. I try not to get too bummed out about my aches and will not give up until I'm absolutely forced to. I had an incident, was cuddling the cat, and he did not want to be cuddled, pushed off with his paw, here a pop or snap, felt the pain, think I cracked or broke a rib. After 2 weeks, it quit hurting, so I'm back at it, can't carry 40# bags any more but can move them a short ways with great effort.

I have lower back problems so I use a series of excersises before I go near the garden otherwise I'll limp home. The one thast most usefull for me are leg stretches which I do after all the other exercises these seem to help me be able to weed better because they stretch the ham strings. I would never start any exercises without a doctors or physical therapists recommendation on which ones to use. Might do more harm than good.

I don't warm up, although if my back feels stiff I'll sometimes stretch it out. I have back problems and can't work for long periods. I also take a lot of breaks. I'll work for ten minutes then break for ten minutes.

Maybe I should reconsider. I was supposed to go to physical therapy but didn't want to take the time. It is in my own best interest after all.

In a way though, I kind of warm up outside unless I go out and tackle a tough job right away. Starting out slow pulling some weeds or easier chores kind of loosens me up without too much strain if I don't try to do too much at once.

I've been using my poor old body like a taskmaster for years. I've been very strong and nearly carefree but now I'm 58 years old. Many forum folks know that I had a terrible case of sciatica for several weeks this spring. I ended up going to physical therapy and learned alot. It is important to warm up a bit before you jump into tasks. I just walk around the garden. Like Joe I learned that it is very important to stretch your legs and hips after working. My back really went out because of my tight legs. Also I learned that after working hard your back muscles are all stretched out and you must be very careful about your posture, like don't just slump in the chair when you're worn out try to support you lower back. Also someone said something about core strengthening. This is really important so your back doesn't try to do all the work without the help of your stomach and legs. Anyway I bet we're all getting a little older and want to keep at it for as long as possible.

That's a good reminder.
Sometimes I "accidentally" warm up by walking around and deciding what to do first. I just have to add a few stretches and I'm set. :)

I don't warm up per se, but I don't jump into strenuous activity either, and I'm always careful how I lift. As a professional landscaper, I've learned how to pace myself, especially in extreme temperatures. If you use your body, for work or sports or hobbies, sooner or later you are going to pull muscles, stress joints, slash and bash yourself. But you will still be in better shape than couch potatoes. If you are week-end gardner with an otherwise sedentary life, it is probably a good idea to do more of a formal warm-up.

Agardenstate, thanks for the book recommendation. I ordered it from Amazon, and it just came. It looks good.

THanks, Nay. It is still warning me, and I am afraid to use it too much. Actually I have begun doing my exercise routine without weights. I am trying to be sure my husband and son don't see me doing military presses with no bar or bar bell. I am stretching as often as I can think of it.

Aliska, I am sorry to hear about your pains. I hope you feel better as the weather gets better.

Labrea, those stretches are important. The muscle that got me was in the back of my thigh. I have to be sure to exercise everywhere now.

Teeandcee, you are wise to do what you can do and no more.

Mendocino, sciatica is the worst or close to the worst pain I have had. THat is the nerve that gets mad. As we talk about physical therapy, I think it is good to remember to not exercise a cold muscle. There are so many things that are important to be able to feel fit. I get into a mode where I almost have a mental check list, and it is difficult for me to concentrate when I exercise, and very difficult to go slowly. When I took a course on weight training, the instructor and many class members would tell me to slow down. It is very difficult to do the exercises correctly. You were very wise to have gotten that instruction.

ajpa, thanks.

Catsrose, we are all different, aren't we, and the key seems to be to know our own bodies.

Two things I would like to add:

One is to find out exactly what a good shoe is for you, and consider wearing it in the garden. I sought the help of a podiatrist years ago, and it was the smartest thing I have done. I found out that I need arch support, and I need a shoe with a median support that keeps my knee from rolling in.

The other thing that a coach told me years ago was to do a complete set of exercises. He said that athletes get injuries because they do not exercise their opposite muscles. I pull weeds, and break many sticks into sections that can go into the trash. I do not do the opposite of those motions, so those opposite muscles get weak. When I pull weeds, sometimes almost all day, I use a set of muscles that seem to be strong. However, when I think of pushing, I use my shoulders. I wonder what the opposite of pulling weeds would be -- push ups??? If so, I am in trouble because I am very weak with push ups. Push ups and military presses. Those must be the opposite of weed pulling.

I think I need to read that book.

Thanks for the replies.

SAmmy

Ohhhh, sciatica.....ug. I've noticed since pacing myself with my gardening and doing a little bit each day (compared to all day one day then being unable to move for three days) my sciatica pain is considerably less. I think it's a combination of daily conditioning and daily "accidental" stretching by doing a lot of squatting while gardening.