Thanks, Master Gardeners for identifying my tree/shrub in last blog.  Clearly, a Photinia, perhaps P. serrulata.

I pulled my hamstring.  Not during hiking, weight lifting or mixed martial arts.  No siree, Bob.  I fell backwards over a pruned rose bush.  Recovery takes longer once you hit 60.  I'd be in a heap more trouble if I weren't in good physical condition.  So, here are some gardening tips for seniors and those who will be, soon enough.   In reality, gardening safety is for everyone.

FIRST and FOREMOST, admit that you can't do everything you used to.  We all wish we had the energy we had at 32, but we are not 32 anymore.   Know your limitations.  Don't try to do everything in a day.  When you start to feel fatigued, take a break.  Try rotating tasks every half hour or so.  Most accidents happen when we're tired and not paying close attention.  And carry a cell phone.

WARM UP.  Smooth coordination of muscles and ligaments equals safe exertion.  Treat gardening like a workout and warm up first.  Take a brisk walk or do light movements.  SHOULDERS:  a series of large arm circles.  NECK:  Pull head forward and down several times.  Bring left ear toward left shoulder slowly, lower chin as you roll head down and to the right, slowly bringing right ear toward right shoulder, roll head side to side in a slow, smooth rhythm.  DO NOT roll head backwards.  HAMSTRING:  touch toes while standing OR sit with one leg extended and lean forward to feel the slight stretch in back of leg.  CAT STRETCH:  if working on hands and knees, periodically position yourself on all fours, raise stomach and back in a "cat" stretch while tucking chin in towards chest.  Move in opposite direction, arching back and looking forward.  COOL DOWN with similar stretches for muscles that had the most workout.     http://www.hubcityfm.org/wp-content/uploads/2009/12/Stretching-Guide.pdf

PERFORMING TASKS.  1) Lift dirt/plants by letting arms/thighs carry the load.  Bend and straighten legs at knees instead of using torso.  Squat, move feet close to object, take wide stance to steady yourself.  Lift the load close to torso (center of gravity) to reduce strain on neck/back.  Handle smaller, more manageable loads at a time.   2) When rotating to move an object, consider turning feet instead of upper body to avoid twisting your back.  3) Avoid bending over repeatedly while standing upright. Get closer to the task (i.e. weeding) by kneeling or sitting on the ground or a gardening bench.  4) Switch hands frequently (rake, dig, and hoe) to avoid joint/posture/muscle problems.  5) Don't stay in one position.  It will reduce circulation, restrict mobility and promote strain injuries.  Alternate tasks to avoid repetitive strain injuries.  6) Work with one knee at a time on the ground to reduce knee/back strain.  Keep back straight as you kneel.  Try kneepads on rough/rocky terrain.

HEALTH TIPS.   Follow directions regarding tools and chemicals.  Tetanus lives in soil; get a shot every 10 years .  Never wipe face or eyes with your hands.  Wash exposed skin when you come in from the garden.  Consider mosquito repellant.  Wear protective face mask during high pollen count or nix gardening that day.  Hydrate, sip water in the shade, try not to work in mid-day heat.  Wear sunscreen, goggles or sunglasses, sturdy shoes, hat, long sleeves, sturdy pants, gloves (skin thickens as we age, branches and stickers can cause nasty scratches/infection).  OTHER TIPS.  Avoid ladders like the plague, and no standing on chairs or 5-gallon cans.  Stay away from slope or bank.  Do a safety check by walking yard (roots, uneven ground, loose steps, rocks, etc); better yet, a friend/family might see things you take for granted.  Fix unsafe things.  Keep tools sharp and well oiled to make movements smoother.  Use long-handled tools.  A ski pole with pointed tip is useful for walking.  Bring your garden to waist level by investing in a raised planter bed or create an easy container garden on a patio table.  Allow friends and family to give you "safe gardening" gifts (i.e. ergonomic tools).  Trade your knowledge with a younger gardener or neighbor.  They'll learn from you and help with heavier tasks-friends and benefits.

PAIN/SWELLING.  Anticipate an energetic day?  Consider an over-the-counter anti-inflammatory drug before starting to relieve pain and swelling as it happens.  Consider icing muscle groups that had a hard workout to limit swelling and soreness-- no more than 15minutes, 3 times a day. 

BALANCE deteriorates as we age.  Simple exercises every day, help.  These are from Willie Karmazsin, a trainer who works with seniors at the Millenium Club, Vallejo.  Do not stiffen knees, keep them flexible.  1) stand on 1 leg, hold foot up slightly 30 seconds, switch leg.   2)  weight on 1 leg, other leg off floor goes front/side/back, down.  Pause.  10 each leg, repeat.  Option: 2nd time with 2.5lb ankle weights.  3) stand on 1 leg, other foot 2" off floor, lean over (slowly) to touch a stationery object about 6" high (ball, block). 6 each leg.  Option:  same exercise using 3 objects set in triangle shape, touch each one on your lean over.  Do these next to a wall or railing to support/brace yourself until you feel more comfortable.

Remember.  Use common sense and listen to your body.   Look into Tai Chi, Yoga, Zumba Gold or Water Aerobics classes by checking with your local Senior Center or paper.  Gardening itself is an excellent form of exercise for mobility, flexibility, motor skills, improving strength and flexibility.  It helps prevent osteoporosis, reduces stress, and promotes relaxation and healthier sleep. 

Here are a few websites to peruse, where you can also find other links/resources:  

http://dining.ucdavis.edu/documents/UCDavsiResidetGarden-SafetyManual.pdf

http://epa.gov/brownfields/urbanag/pdf/elder_accessible_gardening.pdf

http://www.cdc.gov/features/gardeningtips/

http://ohioline.osu.edu/hyg-fact/1000/1642.html