[vc_row][vc_column][vc_column_text]Should you swap your gym membership for gardening gloves? A recent survey found that
55 percent (71.5 million) of American households actively maintain a garden—but what about this pastime makes it so beneficial for your wellness?
You might be shocked at just how much this hobby can impact your mental and physical health!
If you’re ready to try something a little different, or just want to know how your current gardening hobby is helping you, here’s the 411. Plus, we have some tips on how to integrate it into your wellness routine.
The mental health benefits of gardening
There is something holistically restorative for the mind about a pastime that combines both physical exertion and a connection to nature. Especially because it gets you to unplug from your devices and immerse yourself in an activity.
Here are some of the top
mental health benefits of gardening:
- Less stress
- Social connection
- Fresh air in your lungs
- Improved diet (which can improve things like mental clarity and energy)
It’s therapeutic to feel the radiant sun on your cheeks, the fresh air in your lungs and the moist earth in your hands!
The physical health benefits of gardening
You may be shocked to know that gardening can actually be a workout! While it may not challenge your body quite as much as your weight lifting workout, it can still help you build muscle, endurance and strength. Here’s how.
1. Functional movement
When you dig, plant, weed or perform other tasks in a garden, you can
burn as much as 330 calories in one hour or 165 calories in 30 minutes. These gentle movements promote functional mobility and range of motion without all the intensity of more traditional, high-impact exercises.
In fact, a study in the Lancet Planet Health Journal shows that
gardening can help minimize sedentary behaviors and encourage adherence to an active lifestyle. This means if you’ve been struggling to stick with a workout routine, gardening could help!
2. Cardiovascular health
Actions such as hoeing or raking can increase your heart rate and strengthen cardiovascular function. According to new research from the Journal of the Academy of Nutrition and Dietetics,
gardeners perform 18 hours of moderate aerobic exercise per week, on average, compared to their counterparts. This results in healthier blood pressure and cholesterol levels, less chronic risk factors for diabetes or heart disease and a lower mortality rate overall. Plus, you have a gorgeous garden to show for it!
3. Endurance and strength
Another recent study in the International Journal of Environmental Research and Public Health found that even just
10 gardening sessions can improve total-body strength, while also boosting endurance and muscular stamina.
That’s because it requires a vigorous amount of exertion to lift and pour soil bags, shovel dirt or mulch, push wheelbarrows and perform other load-bearing movements that cause resistance in your arms, legs and core muscles.
4. Flexibility and balance
Gardening often includes motions like bending, stretching and reaching, all of which can help increase balance and flexibility.
Gardeners report less physical restrictions, arthritis symptoms and chronic pain in their knees, hands, wrists and backs, points out the International Journal of Environmental Research and Public Health.
Gardeners also tend to be much less susceptible to fall-related injuries as they age due to mobility and balance improvements.
5. Musculoskeletal gains
Exposure to direct sunlight can lower blood pressure and
stimulate natural Vitamin D production, the Clinical Medicine Journal explains. Outdoor activities like gardening can help accelerate this process.
Vitamin D is essential for musculoskeletal health and function because it increases bone mineral density, elevates muscular performance and counteracts the effects of sarcopenia (muscle loss), according to the Nutrients Journal.
How to make gardening part of your routine
Not only is gardening an effective way to promote fitness gains—it’s also simple and seamless to work into your existing routine. Whether you can spare 10 minutes or two hours of free time to devote to a garden each day, here are a few action steps to make this activity a consistent (not to mention, enjoyable) part of your schedule:
Start with a couple of small, manageable tasks.
Ease yourself into a new gardening routine with basic tasks such as pulling weeds or watering plants for 5 to 10 minutes, then gradually carve out room in your schedule for more time-consuming tasks.
Identify the specific goals you want to achieve.
Determine what you plan to do with this garden. Whether it’s to pursue a fun and active hobby, cultivate fresh produce or design a tranquil outdoor space, a concrete goal will boost your motivation.
Schedule time for your new activity.
Allocate specific times in the day or week for your gardening activities. Consider these time blocks non-negotiable, just as you would treat any other valuable commitment or wellness priority.
Emphasize which tasks need the most attention.
Make a list of gardening chores that you’ll need to take care of on a routine basis—such as watering, weeding, pruning and planting. Tackle these activities in order of importance and time sensitivity to not only stay active, but keep your garden happy!
Combine gardening with other daily activities.
Look for resourceful, creative ways to incorporate gardening with other daily tasks. For example, you could water plants while you drink coffee in the morning or pull weeds while you talk on the phone. This “habit-stacking” can help you stick with it.
Learn and experiment with various techniques.
Educate yourself on different plant varieties, gardening methods, best practices, and other elements to keep you excited about this pursuit. This is not only good for your garden, but your brain as well!
Garden your way to a more fit and active lifestyle
Whether you have a natural green thumb or are a plant novice, gardening is both an enjoyable and beneficial form of exercise for your body and mind. Carve out time in your schedule this spring and summer to connect with nature while also moving your body, challenging your brain and learning something new![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="173845" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1711220984496{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/vega-protein-and-greens-vegan-protein-powder"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="173844" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1711220998601{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/quest-nutrition-quest-protein-bars-lemon-cake"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="173843" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1711221013054{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/kos-show-me-greens"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
