Gardening for Joint Pain: Staying Active and Mobile as You Age

Gardening is a gentle, practical activity that keeps you moving while also providing mental and physical health benefits. It can be easily adapted to suit your ability, making it an ideal option for staying active later in life¹.

Quick Take

Best for¹: Gentle movement | Joint flexibility | Strength | Mental wellbeing

Why is gardening good as you age?

Gardening provides a range of physical and mental health benefits, especially for people managing joint pain or reduced mobility². Regular gardening can help^1,3:

Support your physical health
Burn calories
Contribute towards your 150 minutes of weekly activity recommended by the NHS
Keep your body flexible
Build muscle strength
Reduce stress and improve mental well-being

Gardening for joint pain | Active Living | Flarin

Is Gardening Right for Me?

Gardening may be a good option for you if^1,4:

You are looking for a way to burn calories outside of the gym
You enjoy being outside
You are looking for a way to reduce stress
You are looking to take things at your own pace – if you can’t handle digging, try weeding or sowing seeds!

You may want to take extra care if you²:

Have a pre-existing injury
Have arthritis – some repetitive tasks can be difficult

Gardening can be great, but if you are unsure if it is right for you, it’s best to speak to your GP before beginning. Some people may need to modify or avoid some activities.

What do I need to start gardening?

Comfortable clothing
A good pair of gloves that will give you better grip (and avoid any spikes!)
Good, lightweight tools can make a big difference
- A ratchet pruner
- A two-handled lopper
- A border spade
Water bottle to stay hydrated

If you would love to get into gardening but don’t have the space there are local community gardening groups that let you garden in a shared space and socialise at the same time.

Warm-Up (Joint-Friendly)

Make sure to warm up properly before exercise to prevent injury and make your workouts more effective⁵. If you are attending a gardening group, they may run you through a warm-up before starting the session. If you are doing gardening at home, the NHS has a simple 6-minute warm-up you can follow⁵:

March on the spot for 3 minutes, pump your arms up and down in rhythm with your steps
Heel digs, 60 heel digs in 60 seconds. Place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig.
Knee lifts, 30 knee lifts in 30 seconds. Bring alternate knees to touch the opposite hand. Keep your abs tight and your back straight.
Shoulder rolls, 2 sets of 10 reps. Keep marching on the spot, roll your shoulders forwards 5 times and backwards 5 times.
Knee bends, 10 reps. Stand with your feet shoulder width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees, come up and repeat.

A Simple Routine You Can Follow

The NHS advises older adults to aim to be physically active every day and work towards at least 150 minutes of moderate activity a week⁶. Gardening can contribute towards this goal, especially activities such as digging, planting, watering and weeding.

If you’re new to gardening:

Start slowly and build up
Take regular breaks to avoid overexertion

Top Tips^2,7

Arthritis UK recommends little and often and switching between jobs to give your joints a rest
Use tools with padded or ergonomic handles to reduce pressure on your joints
Stay hydrated
Take frequent breaks
Use raise beds to reduce bending

Gardening FAQs

How often should I garden?

Gardening can be done as part of your weekly activity. You can break the time up throughout the day or do it in one burst, it depends what works with your lifestyle.

Is gardening safe for joint pain?

Yes, generally gardening is safe for joint pain. There are a few adjustments you can make (raised beds, adapted tools) to make gardening easier for you⁷.

What if my joints or muscles ache after gardening?

It is normal to feel sore after exercise. This is because exercise can cause microscopic injuries to your muscles called delayed onset muscle soreness⁸. If a specific joint is hurting, rest it before starting to exercise again, put an ice pack in a towel on the painful area or take painkillers⁹