The Surprising Health Benefits of Gardening

Gardening is a beloved pastime enjoyed by people of all ages across the globe. But did you know that in addition to the joy of cultivating plants, gardening also offers a wide array of physical and mental health benefits? From reducing stress and improving mood to providing a full-body workout, spending time in the garden can significantly enhance overall wellbeing. Let's dig into the science behind how tending to plants can help us thrive.

Gardening as Exercise

Gardening activities like digging, raking, weeding, and mowing engage all the major muscle groups, providing low-impact exercise that can improve strength, endurance, flexibility and burn calories112. A 154-pound person can burn around 330 calories per hour of light gardening and yard work5. More strenuous tasks like hauling heavy loads and shoveling can be an intense workout, comparable to weightlifting or an aerobics class12.

Regular moderate-intensity exercise from gardening can reduce the risk of high blood pressure, heart disease, stroke, diabetes, obesity, osteoporosis, colon cancer, and premature death1314. Just 30 minutes of gardening several days a week can help maintain a healthy weight, strengthen bones, and keep the heart healthy113. Gardening can be adapted for any level of physical ability, making it an accessible activity for all ages13.

Stress Relief and Mental Health

Spending time in nature and green spaces has been shown to have powerful mood-boosting and stress-relieving effects. Numerous studies have found that gardening can lower levels of cortisol, the stress hormone, and increase positive emotions14613.

Being immersed in a natural setting and focusing on the immediate tasks of gardening can reduce anxious thoughts and provide a meditative-like escape from daily stressors14. The sights, smells, and sounds of the garden create a soothing environment that calms the mind and helps alleviate symptoms of depression and anxiety61318.

The satisfaction that comes from nurturing plants from seed to harvest can also provide a sense of meaning, accomplishment and empowerment, which are key factors for positive mental health41318. Gardening fosters mindfulness as it requires being fully engaged in the present moment18.

Brain Health and Alzheimer's Prevention

Gardening may even protect the brain from aging and neurodegenerative diseases like Alzheimer's. Studies have found daily gardening to be one of the best activities for reducing the risk of dementia, outperforming other hobbies like walking and socializing16.

The combination of physical activity, social interaction, and mental stimulation from learning new skills in the garden can help maintain memory and cognitive function as we age616. Horticultural therapy is used to improve quality of life for people with dementia and help manage symptoms like agitation16.

Nutrition and Healthy Eating

Growing your own fruits, vegetables and herbs can inspire healthier eating habits and give you access to the freshest, most nutrient-dense produce possible5613. Homegrown foods can be organic, picked at peak ripeness, and eaten soon after harvesting for maximum flavor and nutritional value513.

Gardeners tend to eat more servings of fruits and vegetables than non-gardeners6. Involving children in gardening can increase their willingness to try new foods and make healthy choices6. Eating a wide variety of fresh plant foods provides essential vitamins, minerals, fiber and antioxidants that reduce inflammation and chronic disease risk13.

Vitamin D and Immunity

Exposure to sunlight from spending time outdoors in the garden allows the body to produce vitamin D, an essential nutrient for immune function, bone health, and mental wellbeing5613. Vitamin D deficiency is common and linked to increased risk of osteoporosis, cancer, heart disease, diabetes, autoimmune conditions, and depression6.

While sunscreen is important for preventing skin damage, getting a moderate amount of direct sun on the skin most days can maintain healthy vitamin D levels56. The fresh air and phytoncides (airborne chemicals) released by plants and soil in the garden may also help boost the immune system13.

Social Connections and Community

Community and therapeutic gardening programs provide opportunities to connect with others, reducing feelings of isolation and loneliness which can negatively impact health13817. Shared green spaces like community gardens and allotments foster a sense of belonging, trust, and reciprocity among neighbors3815.

The social support and collaborative efforts involved in group gardening build relationships and resilience317. Interacting with people of different ages and backgrounds through a common interest can widen perspectives and increase empathy38. Gardening clubs and organizations also offer a way to contribute to society and feel a sense of purpose1719.

Horticultural Therapy

Gardens and plants are increasingly being utilized for mental health treatment and rehabilitation through the practice of horticultural therapy. Therapeutic horticulture programs engage people in gardening activities to improve wellbeing and functioning4141618.

Studies show that horticultural therapy can reduce symptoms of anxiety, depression, and stress-related disorders41418. It is also used to help people recovering from illness, injury or addiction and those with developmental disabilities to gain confidence, social skills and independence141618. The sensory stimulation, nurturing role, and focus on growth and transformation in gardening are thought to be restorative for the mind and spirit18.

In conclusion, the holistic health benefits of gardening are abundant and accessible to everyone. Whether growing houseplants, caring for a small vegetable patch, or participating in a community garden, any form of interacting with plants can enhance physical, mental, and social wellbeing. With the rising costs of healthcare and increasing rates of chronic disease and mental illness, gardening offers an affordable, natural way to prevent and manage many common health conditions. By prescribing time in the garden, health professionals can empower patients to take an active role in their own healing and cultivate a lifetime of wellness.

Sources:

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Stay updated with the latest discoveries and recommendations in the health domain! Subscribe to our Instagram, TikTok, and YouTube channels, and join us on Facebook to get the latest updates on health trends and breakthroughs.