KEY TAKEAWAYS:
• Gardening provides both mental and physical health benefits, including stress reduction, improved strength and enhanced flexibility.
• Start small and prepare gradually, beginning smaller while building physical readiness.
• Adaptive techniques make gardening accessible for people with different mobility levels and physical abilities.
• Structure garden time like exercise with warmup and cool-down periods to prevent injury.
• Safety planning is essential, so make sure to have communication tools, consider your mobility needs and plan for getting up and down safely.
SUMMARY:
Gardening offers a unique combination of physical exercise and mental wellness benefits that can be adapted for all abilities and experience levels. Whether you’re working with a small or large space, gardening provides natural stress relief, gentle strength building and meaningful connection with nature. With proper preparation and adaptive techniques, gardening can be an accessible, enjoyable wellness practice.
Do you want to get more exercise without ever hitting the gym? Does the idea of eating better food and getting plenty of vitamin D appeal to you? Whether you’re working with indoor plants, tending a small garden or planning a larger outdoor space, gardening offers the opportunity for both physical and mental wellness.
“Not that long ago, very few people went to a gym to work out unless they were in the military or training as an athlete. Most everyone else didn’t experience the idea of a regimented workout until sometime in the 1970s. And even then, a lot of people still got their physical activity from their jobs or everyday activities,” says Cindy Martin, an exercise physiologist with OhioHealth McConnell Heart Health Center.
“While working out is great for improving specific areas of fitness, it is not the only way to stay fit,” adds Cindy. “There are all kinds of ways for us to get our physical activity besides a trip to the gym that add to our strengthening and the minutes of movement we need—including gardening.”
Gardening brings many health benefits, including:
- Building strength
- Improving balance
- Increasing stamina
- Enhancing flexibility
- Strengthening core muscles
- Developing grip strength
- Creating social connections
- Reducing stress and anxiety
- Improving mood and mental clarity
Getting started safely and sustainably
Although it’s tempting to buy one of everything you see at the gardening center and dig right in, it’s best to start small while you master the gardening basics. You can use your gardening as exercise, but be sure to consider your activity level in relation to the volume of gardening you want to do.
“Two to six weeks before you start up the tiller, start getting yourself into shape. It can be something you do at home or at a gym. The important thing is to get moving,” says Cindy. “When you start planning your garden, you better also be thinking, ‘Am I getting myself into shape for the digging I need to do?’ because a lot of times, digging will be early in the season. And that’s one of the hardest things to do.”
Cindy recommends training two or three times a week around two to six weeks before you get started. Concentrate on improving your balance, cardio, full body strength and core strength and work to build stamina and flexibility. These exercises can help if you experience any discomfort when getting started.
Structure your time
Think about shaping your time in the garden the same way you would when working out in the gym.
“I think of a warmup and cool down for gardening like turning on the shower. You can’t jump right into the cold water; you have let it run for a while before it gets to the temperature you like. Don’t ask your body to do jump straight in either,” says Cindy. “Make sure you ease into your gardening session in some way. Sometimes that happens naturally – you’re gathering your tools and taking stuff here and there – so you may have enough of a warmup. You don’t want to jump into the most strenuous thing right off the bat. Don’t begin by grabbing a wheelbarrow full of dirt,” she warns.
Be prepared
Do a few stretches before and after you pick up a shovel or start to weed to avoid the sore muscles and aching back a day in the garden can bring if you’re not careful. Take advantage of special equipment and clothing that makes gardening easier on your body, like a bench seat or knee pads. Once you’re done for the day, Cindy recommends a brief cool-down period that uses slow repetition and gentle stretches. Thinking ahead and having a plan is vital to getting the full health benefits of gardening while maintaining your safety.
“Having your cell phone with you while you’re in the garden is a good first step. But also think about what you need to get up from the ground. Do you need a solid chair? Do you need to practice getting down to the ground and back up? Think about your worst-case scenarios and figure out what to do if they happen,” she says.
It doesn’t really matter whether your garden takes up your entire backyard or is just a few containers on the patio, according to Cindy. “The main thing is to get outside, get moving and get your hands dirty,” she says. “Nature is extremely restorative. Being outside, touching the grass and soil, is therapeutic. And it does something for us that even going for a walk outside can’t do.”
Frequently asked questions:
Q: Can gardening replace traditional exercise?
A: While gardening provides excellent physical activity and can contribute to your fitness routine, it works best as a complement to other forms of exercise rather than a complete replacement.
Q: What if I have limited mobility or pain?
A: Gardening can be adapted for all ability levels. Consider raised beds, container gardening, lightweight tools and seated options. Many people with mobility challenges find gardening therapeutic when adapted to their specific needs.
Q: Is gardening safe for older adults?
A: Yes, with proper preparation and adaptive techniques. Focus on safety tools, raised beds and having a plan for safely getting up and down. Consider starting with container gardening to minimize physical demands.
Q: What should I do if I don’t have an outdoor space?
A: Indoor gardening, windowsill herbs and community gardens can provide many of the same mental health benefits. Gardening on balconies, patios or even indoors can be just as therapeutic as traditional outdoor gardening.
