Me time Going green When you have arthritis, gardening can be a challenge but there are plenty of ways to make it easier Words: heatheR stePhen T here are 12 million people in the UK who garden regularly, so why not you? Ifyou have arthritis, you might be daunted by the prospect of tackling the great outdoors, but there are plenty of reasons why you should get out in the garden if you have the chance. Gardening is brilliant for people with arthritis, because it builds up strength and mobility, and there are so many benefits from being outdoors, says Alyson Chorley, of Thrive, a charity that helps people with disabilities to carry on gardening. It is great for mental and physical health. Chorley adds that there can be social benefits, too, if you take advantage of a community gardening project, or take on an allotment. Having a disability or long-term condition can be isolating, she says. But gardening can be a wayof connecting with people, as well as keeping you moving. Clever gardening tricks Look after your joints Gardening can be heavy work and is hard on the joints, especially in cold weather, says Kate Bennett, of the Chartered Society of Physiotherapists. But any activity is good for arthritis as long as its done in the right way. Bennett recommends a kneeling pad for weeding if you have problems with your knees, a long-handled implement if you struggle to bend, and if you have arthritis in your hands she suggests you try wearing gloves to keep the jointswarm. Doing a few hand exercises before gardening such as making a fist and then stretching out your fingers will help, she says. If you have arthritis in your spine, regularly change your activity to avoid stiffening up, and avoid gardening in very cold weather, as this can cause problems for your joints. dont get too tired We advise people to sit down whenever they feel they need to, says Chorley. So take a chair or stool with you as you work around the garden. Try raised flower-beds with a lip, where you can sit. You can also buy leaning posts, which means you can rest when you need to. Have plenty of seats dotted around the garden, where you can take regular breathers. Bennett suggests having a rest every 30 minutes and swapping jobs to avoid overworking problem joints. make your garden work Thrive advises avoiding big lawns with curved edges, which are time-consuming to maintain. The charity recommends putting weed-control membrane in borders, choosing low-maintenance shrubs and plants, and using raised planters and pots to minimise bending. It also suggests fences instead of hedges and making sure all taps, hoses and tools are kept at the right height for you. use the right tools Dont let being unable to bend or grip well put an end to your gardening; there are several companies out there with equipment and tools to make your life easier. You can buy specially adapted implements that are extra-long or that have special handles, which are easier to grip. Or you can add gripping aids, handles and support cuffs to regular equipment tosupport your wrists, or to help if you have a weakgrip. find out more WHY gettIng out In tHe gArDen IS gooD for You n Thrive operates several community gardening projects around the UK. To find out if it is running one in your area, call 0118 988 5688 or go to thrive.org.uk n For more tips and advice about gardening, go to carryongardening.org.uk n Go to peta-uk.com to buy jointfriendly garden tools A sharper brain In one study, two groups of students were given a memory test. One group was then asked to stroll around an arboretum; the other was sent on a city walk. On repeating the test, the naturewalk students improved their score significantly compared to the urban walkers. You might live longer People who regularly spend time in green spaces have been found to have lower levels of serious conditions such as heart disease and cancer. In addition to this, a study in the British Journal of Sports Medicine demonstrated that just 30 minutes of exercise a week, such as heavy gardening, adds an extra five years to your life the equivalent of giving up smoking.