Gardening requires a lot of physical labor. The activity can extend from light exercise to heavy labor. All that bending, lifting, digging, carrying and moving burns calories and builds muscle. But it can also injure the body. A gardener’s back can start to hurt and so can their knees. Even the strongest and healthiest of gardeners can hurt themselves. For people who are less physically fit or who have health conditions that limit movement or cause pain, gardening may seem impossible. But there are ways to grow plants that are gentle on the body says expert Jessica Damiano. She recently provided some advice on the subject in a report for the Associated Press.

园艺需要大量的体力劳动。活动可以从轻度运动延伸到重度劳动。所有这些弯曲、举重、挖掘、搬运和移动都可以燃烧卡路里并锻炼肌肉。但它也会伤害身体。园丁的背部可能会开始受伤，膝盖也会受伤。即使是最强壮、最健康的园丁也会伤到自己。对于身体较差或身体状况限制运动或引起疼痛的人来说，园艺似乎是不可能的。但专家杰西卡达米亚诺说，有一些方法可以种植对身体温和的植物。她最近在美联社的一篇报道中就这个问题提出了一些建议。

Damiano said she uses heating pads on her neck and lower back for about five minutes before starting to garden. This helps to prepare her muscles for work. A few minutes of gentle stretching helps, too. Try to collect all the tools you will need before settling in to your labor. It is also a good idea to store the heaviest equipment on waist-height shelves for the easiest and safest removal and return. Taking simple care in the way you lift and carry the objects you need can prevent injury. Remember to bend at the knees when lifting bags of mulch. You can stand with your feet as far apart as your shoulders to keep your balance. If bending at all is too difficult, or if you garden while seated, grow plants in raised beds that are as tall as your chair or the middle part of your body. You also can grow plants in towers or on trellises.

达米亚诺说，在开始园艺之前，她在脖子和腰部使用加热垫约五分钟。这有助于让她的肌肉为工作做好准备。几分钟的温和拉伸也有帮助。在开始工作之前，尝试收集所有你需要的工具。将最重的设备存放在腰高的架子上也是一个好主意，以便最简单、最安全地取出和归还。举起和搬运所需物品的方式要小心谨慎，这样可以防止受伤。提起覆盖物袋时，请记住弯曲膝盖。您可以站立时双脚分开与肩同远以保持平衡。如果根本无法弯腰，或者如果您坐着进行园艺，请在与您的椅子或身体中部一样高的高架床上种植植物。您也可以在塔中或棚架上种植植物。

Use wheelbarrows to transport heavy supplies. It is easy to overestimate your ability to carry heavy loads. The result can lead to injury. When you carry weight on your own, hold heavy objects to your chest, keeping your back as straight as possible. Plant containers can be very heavy. It is best to set containers where you want them before you fill them. Damiano’s flower garden contains mostly perennials. She likes them better than annuals, which need replanting every year. That lessens her work – and bending – a great deal. Plus, perennials, which return year after year, usually cost more at first but, over time, save money because you are not buying new annuals every spring.

使用手推车运输重物。很容易高估您承载重物的能力。结果可能导致受伤。当你自己负重时，将重物放在胸前，尽可能保持背部挺直。植物容器可能很重。最好在填充容器之前将其放置在您想要的位置。达米亚诺的花园主要种植多年生植物。她比一年生植物更喜欢它们，一年生植物每年都需要重新种植。这大大减轻了她的工作量和弯曲度。此外，年复一年回归的多年生植物一开始通常会花费更多，但随着时间的推移，您会省钱，因为您不会在每年春天都购买新的一年生植物。

Move around on a garden seat with wheels. You also can use pads to protect your knees. If you have hand pain or difficulty holding onto things, many tools now come with improved grips. You can also update your existing tools with grips and wraps made to fit them. Most importantly, take it slow and easy. Limit gardening periods to between 60 and 90 minutes.

在带轮子的花园座椅上四处走动。您也可以使用护垫来保护膝盖。如果您有手痛或抓东西困难，现在许多工具都改进了抓握方式。您还可以使用适合它们的把手和包裹来更新现有工具。最重要的是，慢慢来，轻松一点。将园艺时间限制在 60 到 90 分钟之间。