Gardening for Good Health

Goods of Gardening

A team of researchers led by exercise physiologist Barbara Ainsworth, Ph.D., of the University of Minnesota, found that such gardening tasks as digging and trimming hedges require as much energy expenditure as table tennis and skateboarding. More heavy-duty tasks—mowing the lawn with a hand mower or turning over soil with a shovel, for example—require about as much energy as using a stair machine. In addition, gardening makes you stretch a whole assortment of muscles, so it helps increase your flexibility.

In fact, gardening may well be the perfect whole-body exercise: It strengthens the heart, improves circulation, and provides ample stress relief. Gardening is also a particularly good activity for novice or older exercisers, since you can always garden at your own pace. It even can save you money and improve your diet!

Gardening in Good Form

Tantalized? Remember, gardening does qualify as exercise and will probably use muscles that you don’t otherwise notice. Be sure to warm up by walking briskly around the yard, and do some arm, back, neck, and leg stretches prior to starting your chores. Take regular stretch breaks throughout your time in the garden.

When you reach down to pull weeds, don’t bend from the waist. Instead, squat or kneel, using a pillow or pad to cushion your knees. Be sure to lift properly as well: Bend at the knees, keep your back straight, and don’t twist your upper body.

As your level of fitness improves, add more strenuous tasks to your routine—shovel mulch or turn compost.

Why You Should Try It

Get Fit

It’s a real workout. Gardening is especially appealing to people who don’t like to exercise just to burn calories.

Get Fed

It lets you enjoy the fruits of your labor—fresh, unprocessed foods. Not surprisingly, gardeners consume most kinds of vegetables more often than non-gardeners do. When you plant your garden, fill it with varieties of immune-boosting foods.

Get Healthy

It can help you heal, both physically and emotionally. Quietly tending your garden is a real stress buster, giving you a break from the general rush of life. The serenity of the outdoors is a proven immune booster.