Do you have a green thumb? Even if you don’t, gardening is one hobby you might want to consider for the health benefits alone. Studies show that time spent outdoors pulling weeds, planting seeds, and tending to your yard can reap big rewards for your overall well-being. Ready to hit the plant nursery? Read on to discover how gardening improves both mental and physical health — and why you should also consider growing fruits and vegetables in addition to beautiful blooms.
What Research Says About Gardening
Research consistently shows that spending time in gardens and green spaces can significantly improve your mental and physical health. A 2018 analysis from the United Kingdom found that people who spent time in gardens had better mental and physical health. The benefits cited by researchers included exposure to vitamin D, the social interaction found in community gardens, and the physical labor that can lead to better balance, strength, and dexterity.
A 2017 study revealed that those who gardened experienced reductions in depression and anxiety symptoms, as well as increases in quality of life, sense of community, physical activity levels, and cognitive function. More recently, a 2024 umbrella review of previous studies on gardening published in Systematic Reviews concluded that gardening and horticultural therapy improve mental well-being, quality of life, and overall health.
In 2021, a study found that gardening therapy had positive effects on people with dementia, improving their engagement, reducing agitation and depression, and potentially decreasing their medication needs. Additionally, a 2023 study published in The Lancet Planetary Health found that people who participated in community gardens ate more fiber, were more physically active, and had lower stress levels than those who did not.
Even though a 2024 study involving older cancer survivors did not see a significant improvement in diet, physical activity, and physical function after a vegetable gardening intervention, participants increased their vegetable and fruit consumption. They also experienced significant improvements in perceived health and physical performance compared to peers who did not garden.
How Gardening Benefits Your Mental Health
When you garden, your focus shifts to the “process,” allowing you to momentarily forget the stresses of your daily life. You are “out of your head,” as some experts say, finding peace in the present moment rather than dwelling on past worries or future anxieties. This mindful engagement can be a form of meditation, helping you to reduce stress and enhance your mental wellness.
Moreover, being outside offers significant mental health benefits, primarily through exposure to sunlight and, consequently, vitamin D. A deficiency in vitamin D has been associated with impaired mental health, so gardening can help mitigate this risk.
While gardening is often a solo activity, participating in a community garden can foster social connections. Collaboration in such settings helps build friendships, which are great for mental health. Human beings crave contact, and gardening with others can satisfy this need, promoting emotional wellness.
Gardening also helps lower cortisol levels, the hormone that regulates stress. Lowering your cortisol through this activity can contribute to overall mental wellness, helping you to feel more relaxed and content.
How Gardening Benefits Your Physical Health
Gardening can be excellent for your cardiovascular health. The physical activities involved, such as pulling weeds or digging holes, can get your heart rate up. Any exercise that elevates your heart rate repeatedly can improve cardiovascular health, reducing the risk of strokes and heart attacks.
The caloric burn from gardening depends on the activity. Vigorous digging burns more calories than trimming flowers, for instance. Generally, gardening is considered a low to moderate activity level, burning approximately 90 to 160 calories per hour. Engaging in such physical activities can also lead to better sleep and weight management, contributing to overall physical wellness.
Gardening involves various movements, including standing up, bending down, and walking around, which benefit cardiovascular health, increase flexibility and mobility, and strengthen muscles. Tasks like digging, weeding, or carrying heavy loads such as bags of soil or plants can specifically strengthen your back, shoulders, arms, and legs.
Additionally, having a garden can improve the quality of your diet, especially if you grow your own food. Homegrown produce is often fresher and more nutritious than store-bought varieties. This can lead to healthier eating habits, providing better nutrition and reducing your intake of pesticides and chemicals, which is great for your overall health.
Why You Should Try Gardening This Summer
Summer is an ideal time to start gardening due to the abundance of fresh produce, better access to fresh seafood, and the suitability of outdoor cooking methods like barbecuing. The long days and warm weather make it perfect for spending time outside, tending to your garden, and reaping the benefits of fresh air and sunshine.
Gardening not only enhances your physical environment but also enriches your diet and lifestyle. By growing your own fruits and vegetables, you can enjoy fresh, organic produce, leading to healthier eating habits and better overall nutrition. This holistic approach to food and wellness aligns with many current wellness trends, emphasizing the importance of natural therapies and a balanced lifestyle.
Conclusion:
Gardening can have a positive impact on both your physical and mental wellbeing. Gardening has numerous benefits, including stress reduction, improved mood, cardiovascular health, and increased physical exercise. Whether you have a large yard or a little balcony, there are numerous methods to get started in gardening and reap its many benefits. So, why not try it this summer? Pull some weeds, plant some seeds, and watch your health thrive with your garden. Gardening is more than just a hobby; it’s a pathway to a healthier, happier you. By embracing this natural therapy, you can enhance your mental, emotional, and physical wellness, creating a lifestyle that promotes long-term health and well-being. So, get your hands dirty and start planting the seeds for a healthier future today.
