Even short periods of high temperatures can cause serious health problems. Monitor your activities and time in the sun to lower your risk for heat-related illness.
Drink plenty of water throughout the day to replace lost fluids. Don’t wait until you’re thirsty to drink.
Avoid drinking liquids that contain alcohol or large amounts of sugar, especially in the heat. These actually cause you to lose more body fluid.
Take breaks often. Try to rest in shady areas so that your body's thermostat will have a chance to recover. Stop working if you experience breathlessness or muscle soreness.
Pay attention to signs of heat-related illness, including extremely high body temperature, headache, rapid pulse, dizziness, nausea, confusion or unconsciousness.
Watch people who are at higher risk for heat-related illness, including infants and children up to four years of age; people 65 years of age or older; people who are overweight; people who push themselves too hard during work or exercise; and people who are physically ill or who take certain medications (i.e. for depression, insomnia or poor circulation).
Eat healthy foods to help keep you energized.
Know Your Limitations
Talk to your health care provider if you have physical, mental or environmental concerns that may impair your ability to work in the garden safely.
If you have arthritis, use tools that are easy to grasp and that fit your ability. Research shows that moderate physical activity three or more days a week can give you more energy and can help relieve arthritis pain and stiffness.
If you are taking medications that may make you drowsy or impair your judgment or reaction time, don’t operate machinery, climb ladders or do activities that may increase your risk for injury.
Listen to your body. Monitor your level of fatigue, heart rate and physical discomfort.
Call 911 if you experience warning signs of a heart attack (sweating, chest and arm pain, dizziness and/or lightheadedness) or heat-related illness.
Enjoy the Benefits of Physical Activity
Gardening is an excellent way to get physical activity. Research shows that active people are less likely than inactive people to be obese or have high blood pressure, type 2 diabetes, osteoporosis, coronary artery disease, stroke, depression, colon cancer and premature death.
Get at least 30 minutes of moderate-intensity physical activity most, preferably all, days of the week. You can burn 150 kcalories by gardening (standing) for approximately 30-45 minutes.
If you have been inactive, start out with just a few minutes of physical activity each day. Gradually build up time and intensity.
Vary your gardening activities to keep your interest and to broaden the range of benefits.
Get Vaccinated
Vaccinations can prevent many diseases and save lives. All adults should get a tetanus vaccination every 10 years. Tetanus lives in the soil and enters the body through breaks in the skin. Because gardeners use sharp tools, dig in the dirt and handle plants with sharp points, they are particularly prone to tetanus infections.
Before you start gardening this season, make sure your tetanus/diphtheria (Td) vaccination is up to date.
Ask your health care provider if you need any other vaccinations.
