Simple Head-to-Toe Health Habits for Gardeners to Boost Well-Being

 

Simple Head-to-Toe Health Habits for Gardeners to Boost Well-Being

For gardeners and plant lovers balancing work, family, and seasonal chores, daily well-being routines often slide to the bottom of the list. The core tension is simple: caring for plants feels doable, while simple health habits, challenges, stiffness, stress, skipped hydration, and inconsistent sleep, pile up in the background. A holistic wellness approach makes health feel less like a separate project and more like a steady rhythm that fits around watering, weeding, and cleanup. With head-to-toe health strategies, gardeners can build a clearer, calmer baseline that supports energy, focus, and comfort day after day.

Quick Takeaways for Healthier Gardening

• Start each day with a short morning stretching routine to loosen muscles and support safer movement.
• Build bedtime sleep hygiene habits to improve rest and recovery after active garden days.
• Use stress management techniques to reset your mind and keep gardening enjoyable.
• Protect your skin with consistent sun safety and smart coverage while working outdoors.
• Maintain oral health and daily hydration to support overall well-being from head to toe.

Build a Head-to-Toe Daily Wellness Routine

Here’s one way to make it repeatable.

This simple sequence helps you care for your body from the moment you step into the garden until you wind down at night. It matters because steady energy, calm focus, and comfortable joints make it easier to enjoy planting, sketching, and browsing new gardening and botanical art supplies without burnout.

1. Step 1: Start with a 3-minute mobility warm-up
   Start with gentle neck rolls, shoulder circles, wrist circles, and slow hip hinges before you pick up tools or a sketchbook. Add a standing calf stretch and a forward fold with soft knees to loosen legs and low back. This primes flexibility so repetitive tasks like weeding and potting feel smoother.
2. Step 2: Hydrate early and “attach” water to garden cues
   Choose a favorite bottle or watering can style jug and fill it before you head outside. Drink a few sips every time you switch tasks, such as after deadheading, after filling a pot, and after finishing one sketch. This turns hydration into a reliable loop instead of something you remember only when you feel tired.
3. Step 3: Use a 5-minute mindfulness reset between tasks
   Choose one pause point, such as after pruning or after cleaning brushes, then sit or stand comfortably and breathe slowly for 10 breaths. Notice five things you can see and three things you can hear, then relax your jaw and shoulders. This quick reset supports steadier attention for detailed botanical drawing and calmer decision-making when shopping for plants.
4. Step 4: Keep skin and mouth care simple after you come inside
   Cleanse off sweat, soil, and sunscreen, then moisturize while skin is still slightly damp, using the three basic skincare steps as your baseline so it stays easy to repeat. Brush and floss right after that, since pairing oral care with face care reduces the chance you will skip it when you are hungry or distracted.
5. Step 5: Prep for restorative sleep like you prep seedlings
   Set a consistent lights-down time and do a quick “close the garden” routine: tidy tools, rinse hands, lay out tomorrow’s gloves, and dim screens. Do 30 to 60 seconds of gentle hamstring or chest stretching, then take five slow breaths in bed. This lowers the odds that lingering to-do thoughts keep you awake.

Small routines, repeated daily, make your garden time feel lighter and more sustainable.

Habits That Keep Garden Energy Steady

Try these repeatable practices this week.

These habits turn one-off “healthy moments” into a reliable rhythm you can keep while tending beds, studying plant forms, and gathering inspiration for botanical art. Because habit formation can take weeks, small actions with clear triggers help you stay consistent.

Daily Skin Rinse and Moisturize

• What it is: Rinse off soil and sunscreen, then moisturize on slightly damp skin.
• How often: After each garden session.
• Why it helps: It supports your skin barrier so outdoor time feels more comfortable.

Two-Minute Brush Pairing

• What it is: Brush and floss right after washing your face.
• How often: Daily, ideally evening.
• Why it helps: Pairing tasks increases follow-through when you are tired.

Five-Breath Shoulder Drop

• What it is: Take five slow breaths while relaxing your jaw, shoulders, and hands.
• How often: Between tasks.
• Why it helps: Mindfulness can lead to a reduction in stress symptoms.

Weekly “Garden Buddy” Check-In

• What it is: Share a photo update or swap cuttings with a friend.
• How often: Weekly.
• Why it helps: Social connection boosts motivation and makes routines feel lighter.

Pick one habit, make it tiny, and tailor it to your household flow.

Common Questions Gardeners Ask About Daily Wellness

Got questions before you commit to a new routine?

Q: What are some easy stretching exercises to start my day and improve overall flexibility?
A: Start with a 3-minute “garden wake-up”: neck turns, shoulder circles, wrist rolls, then a slow forward fold with bent knees. Add a calf stretch at the wall and a gentle hip hinge to prep for squatting and lifting, keeping everything gentle enough that your joints feel ready, not strained.

Q: How can I develop a bedtime routine that promotes better and more restorative sleep?
A: Pick a consistent “lights-out” time and build a 20-minute wind-down: wash hands and face, stretch your feet and calves, then read or sketch plant shapes on paper. If you want a quick checklist to borrow while you’re building the habit, the NHLBI’s sleep basics have a solid set of ideas on keeping your routine simple and repeatable.

Q: What simple mindfulness or breathing techniques can help reduce daily stress effectively?
A: Try box breathing: inhale 4 counts, hold 4, exhale 4, hold 4 for four rounds while you look at a leaf or petal. Then do a grounding scan, name five things you can see and three things you can hear, so your attention has something concrete to lock onto between tasks.

Q: How do I maintain healthy skin throughout the day, especially when spending time outdoors?
A: Treat skin care like tool care: cleanse gently after outdoor time, moisturize while skin is still slightly damp, and reapply sun protection as needed. Wearing a brimmed hat and breathable sleeves as part of your “garden uniform” helps you stay consistent without overthinking it.

Q: What steps can I take if I feel overwhelmed balancing my personal well-being and career goals, and how might advancing my healthcare administration skills help?
A: First, shrink the goal: choose one daily health habit and one weekly planning block to lower uncertainty and build a sense of control. If you’re exploring what “better systems” work could look like professionally, you might be interested in this overview as a way to connect your day-to-day stress management with the bigger picture of organizing care and improving how support gets delivered. From there, define what “better” means for you (steadier energy, fewer aches, calmer evenings) and keep your next step small enough that you’ll actually repeat it tomorrow.

Keep it simple, stay curious, and let small wins accumulate like compost.

Turn Gardening Time Into Daily Wellness With One Small Habit

Gardening already asks a lot from the body, and it’s easy for sore joints, tired backs, or scattered focus to creep in when routines slip. The approach here is simple: use integrated health practices and steady simple health habit reinforcement, letting small cues in the garden support healthier choices rather than chasing perfection. Over time, that consistency builds daily wellness motivation and delivers long-term well-being benefits that show up in energy, comfort, and recovery. Small habits, repeated, protect a gardener’s body and mind. Choose one habit tonight and do it tomorrow morning before stepping outside, then keep it as the default for a week. That kind of reliable rhythm supports resilience for every season ahead.

All photographs maybe purchased as fine art prints at HibiscusandMore.com  

Cheryl’s Fine Art Photography is on Merchandise

Cheryl’s gardening books are featured below and may be purchased at www.hibiscusandmore.com

Butterfly Gardening Book

Houseplants - Grow Fresh Air Book

Landscape Gardening Book

Need floral and Botanical stock photography?

https://www.shutterstock.com/g/Cheryl+Ann+Meola

https://stock.adobe.com/contributor/210785031/Cheryl

https://www.istockphoto.com/portfolio/CherylMeola

 

 

August Gardening Calendar 2025

August Gardening Calendar

July and August forecast is predicting above average temperatures for most of the United States. For the past two weeks there have been heat advisory warnings daily and to use precautions while working outdoors. The best times to garden in an area that has heat advisories is early morning or late afternoon. When we garden during these heat advisories it is recommended to protect yourself from heat dangers by:

·         Stay out of the sun, if possible.

·         Drink plenty of cool water whether you are thirsty or not.

·         Wear loose, light-colored clothing, and sun screen. Try wearing clothes that use the Dri-Fit technology.

·         Try to schedule outdoor activities early mornings or late afternoons.

·         While working outdoors pace yourself and take a break when tired.

Prune Tropical Hibiscus you plan to bring indoors for the winter. Plan to place your plant in the sunniest window during the winter months. Trim back enough to fit your location indoors and bring your Hibiscus inside around December or before first frost. After pruning check your Hibiscus for insects and spray with appropriate insecticide. Now is a good time to fertilize your Hibiscus. Hibiscuses are heavy feeders and should be fertilized monthly.

Remove faded blooms and seedpods on your Crepe Myrtles. You may be rewarded with more blooms before first frost. The recommended fertilizer formulation for Crepe Myrtles is 10-15-9 or a similar combination. Don’t forget to fertilize your Crepe Myrtles.

Roses prune out dead canes, and weak, bushy growth. Cut back tall, vigorous bushes by 1/3 the original plant height. Fertilize roses on a monthly basis until October. After pruning you should see new blooms coming in about 6 weeks.

Azaleas Lace bugs on your Azaleas increase rapidly in summer. Check your Azaleas for insects. The damaged caused by these sucking insects looks like tiny white dots and the entire leaf is almost completely white. Spray with appropriate insecticide labeled for Azalea Lace Bugs.

Perennials Can be divided in August and transplanted else where in the garden. Perennials such as: summer phlox, peony, iris, and daylily. Perennials that have finished blooming for their season can be divided also.

Lawns check your grass for insects, especially for chinch bugs and white grubs. These insects are most active in the summer months. The signs for chinch bugs are irregular circles, and the grass is thin, and then dies. For white grubs, the signs are irregular circles, and the grass is loosely rooted. Check the soil underneath the loosely rooted grass by digging up the soil, the grubs should be about an inch down in the soil, if you have them. Apply the appropriate insecticide and follow the package directions carefully. Lawn Mower Blades should be sharpened once each summer. A sharpened lawn mower blade prevents shredding the grass, and giving your lawn a nice, clean cut.

Mulch check all shrub beds and trees for mulch thickness. We are experiencing extreme heat this summer and shrubs and trees that have 2 to 3 inches of mulch keeps the roots cool and helps the soil retain moisture. In winter 2-3 inches of mulch will keep the soil warm through the winter season.

Fruits and Vegetables Start planning your fall vegetable garden this August. Till the soil and add Gypsum and Composted Cottonseed hull. The additives lower the alkalinity and helps the soil stay loose. Tomatoes, Peppers, and Beans should be planted by August 1^st. Starter plants usually are available by August 15^th. Pick the varieties of tomatoes that mature in 65-70 days. Cool season vegetables, broccoli, carrots, lettuce, cabbage, cauliflower, swiss chard, collards, spinach, kale, and snow peas are planted in September. Blackberry and Raspberry plants at this time of year have a tendency to trail along the ground. Take the trailing canes or runners and tie them back to their arbor. For more information on planting fall vegetables click to read my blog post Here. Seeds for cool season vegetables can be started now for planting in September.

Seeds sow cool season seeds of snapdragons, dianthus, pansies, calendulas, and sweet alyssum to be planted in mid to late fall. Sow seeds of bluebonnets and other spring wildflowers this month to be planted in the garden. The wildflowers will establish a root system during the fall for spring blooms.

Tropical Foliage Plants Check plants that are spending the summer outdoors for insects. Use an insecticidal soap, if needed. Your houseplants can be fertilized biweekly with a water-soluble plant food. Hibiscus and More has a wonderful selection of gardening books. Click to order.

August is a good time to start thinking about fall bulbs. Mail-order houses usually have early bird specials for consumers who order early.

Discover the beauty of nature with Hibiscus and More, where you can explore a stunning collection of fine art prints that bring the garden to your home.

Cheryl Meola’s Plant Photography on Merchandise. The website features clothing, home décor, puzzles, and greeting cards to customize for any occasion. https://cherylann-meola.pixels.com

Floral & Foliage Stock Photography.  Stock Photography.

Botanical & Seasonal Stock Photography. Stock Photography.

Need more gardening advice? Follow our BlogSpot for current sales, daily specials, and sound gardening advice. Simply click on Join This Site Link Under Followers. Sign Up Is Free. View Current Blog Post Click Here.

Have a wonderful summer. Stay hydrated, keep cool, and go to the shade when starting to feel weak. Happy Gardening.

©Cheryl Ann Meola - Certified Texas Nursery Professional #1282

July Gardening Calendar 2024

July Gardening Calendar

Extreme heat began earlier this year than previous years. In the past five years, each summer we currently break last year’s record.  Extreme temperatures were recorded around the world in June 2024 and we have two to three more months of the summer. Currently there are 11 states that are under extreme heat warnings: Arizona, Arkansas, California, Louisiana, Mississippi, Nevada, Oklahoma, Oregon, Tennessee, Texas, and Washington. 

Lantana camara ‘Miss Huff’

The CDC recommends these precautions for anyone who is involved in outdoor work or activities during extreme heat weather. Drink plenty of water and don’t wait until you are thirsty. Avoid alcohol and sugary drinks. Always where sunscreen and reapply as directed on label. Try to avoid working in mid-day heat and ask if the task can be rescheduled. Where loose fit clothing in light colors. Dri-fit is a brand of clothing that helps keep one cool during work or exercising. Where a large, brimmed hat to help keep one cool. Try to go to air conditioning or shady location during breaks. Keep an eye on your co-workers and encourage them to take breaks to drink water and cool off. For more information this is a link to the CDC website: CDC

Summer gardening tasks to do in one’s landscape, if living in one of the states mentioned for extreme heat try to in morning hours or early evening.

Watermelon – Choosing a summer watermelon for ripeness is as simple as slapping or knocking on it. The good ripe one’s sound hollow, and the unripe one’s sound like solid wood.

Flowering annuals and perennials – Such as Salvia, Zinnia, Coneflower, and Petunia, remove faded flowers to encourage bushiness and more flower production. Plant sun and heat tolerant annuals. Tropicals are a good choice because the plants now how to beat the summer heat and tropicals will reward you with lots of blooms and color.

Dahlias – The last week in July trim your plants back by half of their height to producannualse fall blooms. Fertilize with a flowering plant food.

Pink and Blue Hydrangeas – Remove faded flower stems. Trim shorten droopy, flowerless stems by 1/3. New growth that occurs now through winter will produce next summer’s blooms.

Herbs – Now is a good time to trim back Basil, Mint, and Oregano by half to prevent flowering and seed production. This will produce tastier leaves to use later.

Summer Vegetables – The plants will stop flower production when just one ripe cucumber, squash, or okra are left on the plant. Pick your summer vegetables on a regular basis to prevent this.

Fall Vegetables – Plant peppers, corn, cucumbers, squash, bush beans, and fall tomatoes. For tomatoes use the small to medium sized varieties.

Houseplants, Patio Pots, and Hanging Baskets – Check plants that are spending the summer outdoors for insects. Use an insecticidal soap, if needed. Your houseplants can be fertilized by-weekly with a water-soluble plant food. For more information on Houseplants order Cheryl’s book from Amazon: https://www.amazon.com/Grow-Fresh-Air-Pollution-Houseplants-ebook/dp/B0C72T954R/ref=sr_1_2?crid=DFC3HN5ZOBD&dib=eyJ2IjoiMSJ9.b0hx7eqbc4AFD0gxuEX2FcFWYnG__m4-Hm2Vp20fyMKjW1swwyOkfcWhsfFkPUPz.i0bTjxtksoTYMiO-BtM7JGX-PUbqO5Nsfo_oFKc0kf8&dib_tag=se&keywords=cheryl+ann+meola+books&qid=1720116434&s=books&sprefix=cheryl+ann+meola%2Cstripbooks%2C146&sr=1-2

Trees and Shrubs – Newly Spring planted trees and shrubs should be watered 2 gallons of water per foot of plant height. For more information on Landscape Gardening, you can order Cheryl’s book here. https://www.amazon.com/Southeast-Style-Gardening-Garden-Designs/dp/B08YNXJGMB/ref=tmm_pap_swatch_0?_encoding=UTF8&dib_tag=se&dib=eyJ2IjoiMSJ9.b0hx7eqbc4AFD0gxuEX2FcFWYnG__m4-Hm2Vp20fyMKjW1swwyOkfcWhsfFkPUPz.i0bTjxtksoTYMiO-BtM7JGX-PUbqO5Nsfo_oFKc0kf8&qid=1720116599&sr=1-3

Figs – Remove the tallest shoots in the middle first, then prune the rest of the fig lightly. The horizontal branches produce the best fruit.

New Turf – There is 6 to 7 weeks to start your project on laying or replacing turf grasses. The grass needs to be well-rooted before the cool weather starts, which is shortly after daylight savings time ends. It usually takes 10-15 days to get the grass established.

The Monarchs need our help. For more information on Butterfly Gardening, Cheryl has written Gardening for the Butterflies available on Amazon. Click Here. Click Here.

Hibiscus and More offers fine art prints of Cheryl Meola’s plant photography. Fine Art Prints. Fine Art Prints.

Cheryl Meola’s Plant Photography Merchandise. Click Here.

Floral & Foliage Stock Photography.  Stock Photography.

Botanical & Seasonal Stock Photography. Stock Photography.

Hibiscus and More offers fine art prints of Cheryl Meola’s plant photography. Fine Art Prints. Fine Art Prints.

Cheryl Meola’s Plant Photography Merchandise. Click Here.

Floral & Foliage Stock Photography.  Stock Photography.

Botanical & Seasonal Stock Photography. Stock Photography.

Have a wonderful summer. Stay hydrated, keep cool, go to shade when you start feel weak.

©Cheryl Ann Meola 2024

March Gardening Tasks 2024

 In March the weather teases gardeners into believing spring is almost around the corner, with lots of continuous sunny and warm days. During this time of year, the weather is very unpredictable for planning and the weather is like a roller coaster, one day it’s nice and sunny, then the next day it’s cold and rainy.  As gardeners we get antsy, we want to get out in our garden and play in the dirt. But we know better, the last average frost date is still a month or two months away, depending on your gardening zone. This is when we can start planning for this year’s spring garden. Spring is a good time to check out new gardening books. There are two gardening books I would like to recommend Southeast Style Gardening and Gardening for the Butterflies and the books are on sale on Amazon. Here are the links: Southeast Style Gardening and Gardening for the Butterflies. The books can help you plan your garden for spring.

March Gardening Chores

As we patiently wait for spring to arrive, we can start preparing by starting seeds. Start spring flowers and vegetables from seeds indoors. It takes about 6 weeks to get strong seedlings. To make starting seeds easier several horticultural companies have designed and marketed seed germination kits. The kits can be bought at local nurseries, Home Depot, Lowe’s, and online. There is a kit that includes 2 grow lights, seedling heat mat, growing tray, base tray for excess water, 2 vents on the cover, garden tools, and plant labels. This kit is just one that was listed on Amazon that I found.

Spring is a good time to prune your shrubs and vines. Just be aware that some plants bloom on new growth where as other plants bloom on old growth. When in doubt prune after flowering.

March is the last month recommended to prune Roses to half their original size. After pruning rake up last year’s mulch and replace with new mulch. This should be done especially if your roses had black spot because the black spot spores are laying dormant on top of last year’s mulch. Fertilize with Bayer Advanced Rose Fertilizer after pruning and apply once a month. Click Here For More Information on Roses.

Prune back Holly shrubs that have gotten too large. If needed, you can prune back to 36 inches, but if the holly shrubs are 10 to 15 feet you can do the pruning in stages until you find the height that you like.

Flowering shrubs such as Winter Honeysuckle, Quince, and Forsythia can be pruned after flowering.

Is your Liriope looking at little tattered? The leaves can be cut either with a weed eater or your lawn mower set on its highest setting.

Trim back deciduous grasses before the grass breaks dormancy.

Add fresh layer of mulch on all trees and shrubs to prevent weeds. To prevent future weeds from growing add pre-emergent weed preventer on top of the mulch. Check the label to see how often you need to re-apply for continuous protection.

Fertilize winter flowering annuals with a blooming type fertilizer. Water in all granular type fertilizers.

Lawns should have lime at least yearly. Have you limed your lawn lately? Use 40 pounds per 1000 square feet.

Fertilize Pecan Trees with a fruit tree fertilizer and water in well after.

Fertilize shrubs with a shrub and tree fertilizer and water in well.

Need to divide your perennials? When the leaves start to show you can divide and plant elsewhere in your garden. Use a mixture of SuperThrive and Recharge, professional strength microbial superpack as a root stimulator for best results after planting.

One of the best times to plant fruit and nut trees is in early spring. Nurseries have a good selection of these trees in spring, but hurry the selection usually goes fast.

Peach and Apple trees need to be sprayed with a fungicide recommended for fruit trees, and spray the trees while the blossoms are on the tree.

Check for scale insects on Camellias and Euonymus. Spray with a horticultural oil, if you detect the insects.

All photographs maybe purchased as fine art prints at HibiscusandMore.com  

Cheryl Ann Meola Art

Butterfly Gardening

Houseplants - Grow Fresh Air

Need floral stock photography? Click here.

https://www.shutterstock.com/g/Cheryl+Ann+Meola

https://stock.adobe.com/contributor/210785031/Cheryl

All photographs and digital images are ©Cheryl Ann Meola. All Rights Reserved. All photographs and digital images displayed in this newsletter are for viewing purposes only and cannot be duplicated or copied.