Options in garden work as we age and ache

Anyone can plant a vegetable garden, lay out a perennial border and harvest herbs from the bed by the kitchen door, right? Not exactly. Enthusiasm, dedication and spare time notwithstanding, there are many among us who yearn to garden but simply can't. Or simply can't like we used to.

It starts with a sore back after hours of weeding, which can afflict even the most fit among us. But when arthritis, endurance and strength issues - common among our more experienced gardeners - devolve to the point where the once-enjoyable pastime becomes an insurmountable chore, many simply hang up their hoes for good. Before resorting to such drastic measures, it would serve you well to consider your options: There are plenty of specialized gardening methods, ergonomic tools and creative approaches that can help keep your inner gardener working.

Paint tool handles a bright color to make them easy to find if dropped among plants. Be sure to wear well-fitting clothing, comfortable shoes and a straw hat, and avoid gardening between noon and 4 p.m., when the sun is at its strongest. Wear sunscreen and gloves. Keep a water bottle with you and drink more frequently than you think necessary, avoiding alcoholic beverages.

Before doing any gardening, it's prudent to take a few minutes to stretch. Gardening is exercise, after all, and even minimal digging and lifting can strain muscles. Always keep your feet shoulder width apart to maximize balance, and check with your doctor before trying any new stretches or exercises.

The Arthritis Foundation recommends standing with your arms extended in front of you and reaching as far forward as you are able. Then, if you can, grab your right wrist with your left hand. Holding the position, slowly elevate your arms over your head and then gently pull your right arm over your head with your left hand. Hold for a few seconds. Repeat on the other side, stretching your left arm.

Depend on your strongest assets. For instance, instead of carrying a filled container in your hands, wrap your arms around it and hold it close to your body. Lift objects with the palms of your hands instead of your fingers, and keep your back straight whenever possible, always taking care to bend at the knees, not at the waist.

Planting and harvesting herbs and vegetables needn't require any bending if you use containers. Set window boxes or planters between waist and knee height, either on sawhorses, tables or makeshift stands. Be sure to drill drainage holes in the bottom of containers and set them into place while they're empty and lightweight. Then fill with potting mix and any amendments necessary for what you'll be growing. If you have room for such a setup outside your kitchen door, all the better. And if you have difficulty lifting a filled watering can, use a garden hose or, if logistics permit, a hose that attaches to your kitchen faucet. If neither is easily accessible, keep a filled water bucket nearby and use it to fill smaller containers that you can use to water plants. A chair or bench placed in a shady spot will be welcomed both as a timeout while working and as a place from which to admire your handiwork at the end of the day.

Herbs like basil, parsley and chives lend themselves very nicely to shallow, 8-inch deep containers, as do lettuces, spinach and chards. If you want to plant broccoli, tomatoes, carrots, peppers or eggplants, go with a container that's 12-14 inches deep. Beans, cucumbers, squashes and potatoes require a depth of about 18 inches. You can even plant cherry tomatoes in window boxes. Annuals and perennials can be grown in raised beds, too. But remember: Container-grown plants will need more frequent watering and fertilizing than their in-ground counterparts, so plan accordingly.

If you're going to plant in garden beds and borders, consider investing in perennials instead of annuals. They cost a bit more at the outset, but once they're in the ground, you won't have to replace them annually; they just keep coming back. Be sure to mulch all garden areas to retain soil moisture, which cuts down on watering, and to choke out weeds.

Above all, keep the pace leisurely; home wasn't built in a day.