Benefits of Gardening (with Statistics)

The benefits of gardening impact physical and mental health for an overall healthy lifestyle! Tending a garden provides a unique form of exercise and promotes happiness for people of all ages and skill levels, such as children, students, and seniors.

Whether you want to increase physical strength, reduce stress, or find a sense of community, gardening empowers individuals and brings communities together. As a gardener, you engage in one of the most rewarding forms of therapy, connecting your well-being with nature’s tranquility.

Are you ready to use gardening as a holistic approach to cultivating healthier bodies and minds? We’ll share tips to help you get started and provide science-backed statistics that are certain to convince you!

Here are the 10 most important health benefits of gardening.

1. Increases exercise and burns calories
2. Improves diet, muscle and bone strength, and flexibility
3. Improves cognitive function and cardiovascular health
4. Improves mood and reduces stress
5. Increases levels of Vitamin D, serotonin, and dopamine
6. Decreases levels of cortisol
7. Increases social interaction
8. Connects people with nature
9. Educates people and boosts self-esteem
10. Gives a sense of purpose and achievement

Why Should You Consider “Health Gardening” for Your Body and Mind? 

You should consider gardening for health reasons because it offers immediate benefits and long-term effects. Gardeners sometimes refer to “health gardening” as “therapy gardening” or “horticultural therapy.”

In our personal experience, gardening is a delightful way to invest in health, relationships, and education. Without fail, every growing season brings rewards, lessons learned, and even weight loss!

The only way to know if you like gardening is to try it! Grow some vegetables for a healthier diet or flowers for a pop of color, then see how it makes you feel.

Know that gardening is a journey that never ends. It’s a process that realizes the need for continuous improvements, experiments, and enjoyment, which is the best part. Gardening is easily adapted to suit any age or need!

What Are the Physical Health Benefits of Gardening?

The physical benefits of gardening include improved strength, flexibility, cardiovascular health, and weight management. Surprisingly, individuals who engage in gardening at least once a week have about 12% higher muscle mass and report 20% greater stamina than non-gardeners!

The CDC (Centers for Disease Control and Prevention) recognizes gardening as a moderate-intensity exercise capable of burning up to 330 calories per hour for a 154-pound person. It’s a full-body workout as good as any gym routine.

In fact, studies show gardening is as effective as other forms of exercise at reducing the risk of chronic diseases such as obesity, diabetes, and heart disease. And, the physical activities of gardening engage multiple muscle groups. So, the more you do them, the more your endurance improves.

Regular gardening helps fulfill the recommended 150 minutes of moderate-intensity exercise per week and reduces the risk of heart attacks and strokes by about 30%, per the American Heart Association.

Additionally, spending time outdoors in sunlight lowers blood pressure and helps boost vitamin D levels, essential for bone health and immune function. The amount of time spent in the sun and the intensity of physical exercise are entirely up to you. 

What Are the Mental Health Benefits of Gardening?

The mental benefits of gardening include improved mood and mental health by reducing stress and slowing cognitive decline. It’s particularly beneficial for those struggling with depression or anxiety. The release of serotonin and dopamine and the increased vitamin D levels over time act as natural antidepressants. So, keep this in mind when using sunscreen.

Spending time outdoors in nature has a calming effect on the mind, too. It reduces levels of cortisol (the stress hormone) and promotes relaxation. It requires us to be present in the moment and clears the mind of worries. Meditative tasks like weeding and watering are notibly effective.

The focus required, especially for seniors, also provides mental stimulation that improves cognitive function. For example, planning and organizing a garden layout, learning about different plants and their care requirements, and problem-solving when challenges arise all exercise the brain and keep it sharp.

Additionally, gardening gives us a sense of accomplishment and satisfaction. Ever notice that kids love to help water? They get an immediate sense of achievement, boosting their self-esteem. At the same time, it calms their busy minds and produces feel-good hormones. Gardeners get the same positive effects every time we harvest flowers and pick fresh produce from our gardens.

Here’s a summary of how gardening helps us mentally.

Benefit	Explanation
Sense of Purpose	Completing garden tasks gives us achievement and motivation, easing anxiety.
Soothing Rhythms	The repetitive nature of gardening tasks, such as digging and pruning, makes us calm.
Therapeutic Effect	Regular gardening creates a routine that structures our day, provides mental stability.
Connection to Nature	Being outdoors and interacting with beneficial soil microbes uplifts our spirits and reduces stress.
Focus and Presence	Concentrating on gardening tasks helps distract from stressors, promoting peace.

Can Gardening Reduce the Risk of Dementia?

Yes, gardening can reduce the risk of dementia by engaging various cognitive functions as we age, including problem-solving, sensory awareness, and learning about plants and their needs. A study published in the Journal of Alzheimer’s Disease found that various types of activities, including gardening, were associated with a lower risk of dementia in older adults.

Here’s a table of benefits explaining how gardening activities support certain cognitive functions.

Benefit	Explanation
Memory Enhancement	Gardening activities require remembering processes and the names of plants, which exercises the brain.
Mental Alertness	The varied tasks in gardening keep the mind actively engaged, promoting alertness and quick thinking.
Concentration	Focusing on planting, weeding, and tending to plants improves concentration and cognitive stamina.
Sensory Stimulation	A garden’s smells, textures, and colors stimulate multiple senses, which is beneficial for brain health.

How Does Gardening Empower Individuals and Communities?

Gardening empowers individuals and communities by fostering a sense of accomplishment, self-sufficiency, and social connection. It is a great way to empower individuals and build a sense of belonging within communities. Community gardens, for instance, provide spaces for people to come together, share knowledge, and work towards a common goal.

Gardening inspires individuals in different ways at different points in their lives. For children and students, gardening is a hands-on educational tool that teaches them about nature, teamwork, responsibility, and the source of their food. As adults, it enables us to be self-sufficient and enjoy a hobby. For seniors, it extends further as it stimulates their minds, keeps them mobile, and creates opportunities for social interaction that combats feelings of loneliness.

What Role Can Gardening Play in Occupational Therapy?

Gardening plays a significant role in occupational therapy by providing a multifaceted approach to rehabilitation. Occupational therapists often prescribe it to keep people of all ages actively participating in daily living. It’s something most people enjoy doing and is nature’s way of nurturing. 

It engages fine and gross motor skills, cognitive functions, and sensory experiences. For example, tasks like planting seeds, digging in the dirt, pruning shrubs, or arranging flowers help improve coordination, hand strength, and dexterity.

Light gardening is particularly therapeutic to people with injuries or chronic conditions since it is adaptable to suit different physical abilities. Gardening’s versatility makes it an inclusive form of therapy and reduces the workload. It’s easily made more accessible by using stools, special tools, and raised beds.

How Can You Start Gardening for Better Health?

Beginners can start with low-maintenance gardening. It delivers immediate benefits and is best for busy people. Here are 4 actionable tips for starting a garden to improve health.

1. Pick perennial plants for the landscape and annual plants for raised garden beds (or containers). This helps reduce weeding and watering!
2. Find your USDA Plant Hardiness Zone. Simply enter your zip code and use your zone as a guide when selecting plants for your climate.
3. Use our sun mapping guide to determine the levels of sun exposure in your yard, which will ensure perfect garden and plant placement.
4. Use our soil guide to analyze your soil’s composition, test it, and amend it.

We also recommend getting inspiration from friends or gardening websites and then digging in! You’re sure to find an idea that motivates you, like growing a dreamy cottage garden, a kitchen windowsill full of culinary herbs, or a fragrant rose collection that reminds you of a pastime.

As you gain confidence and a green thumb, consider expanding your skillset or joining a community garden. Garden centers often offer workshops for beginners, guiding everything from soil preparation to plant selection. Remember, the goal is to enjoy the process, not to create a perfect garden overnight.

Keep in mind our gardening glossary, which is a valuable resource for learning unfamiliar terms and concepts as you expand your knowledge.

What Are the Many Benefits of Gardening at Home? 

The benefits of home gardening include improved health, easy access to fresh produce, and a personalized outdoor space. Participating in gardening at home provides a versatile way to stay active and enjoy organic fruits and vegetables at no cost. Through home gardening, you have the freedom to customize your space according to your preferences and needs. Grow a vegetable garden for a nutrient-rich diet, a flower bed for pleasure, or both. 

Can Gardening Help During Challenging Times?

Yes, gardening can help during challenging times by providing stress relief, a sense of control, and a connection to nature. The pandemic highlighted the therapeutic value of gardening. Many people turned to gardening as a way to cope with stress, anxiety, and isolation. Tending to plants fulfills many needs and is often a welcomed distraction.

What Does Science Say About the Health Benefits of Gardening?

Science confirms several physical and mental health benefits of gardening! Here’s what the science-backed research states.

• Gardening for just 30 minutes a day leads to a 25% improvement in muscle tone and a 20% increase in muscle flexibility, according to the Journal of Physical Activity and Health.
• Gardening increases core muscle strength by 15% after six months of consistent gardening activities, per the American Council on Exercise.
• Gardening also improves joint mobility and reduces stiffness by 18% in individuals with arthritis, which prevents injuries by making the muscles more pliable and responsive.
• Gardening increases bone density in gardeners by 13% in their spine and hips, compared to those who do not garden, per the National Osteoporosis Foundation,
• Gardening activities that require contact with soil bacteria, specifically microorganisms called Mycobacterium vaccae, also release serotonin in the brain.
• Gardening promotes neuroplasticity. Expert Antonio G. Lentoor, in Exploration of Neuroprotective Therapy 4 (2024), says tests link it to improvements in various cognitive functions, including memory, attention, and processing speed.

With these facts and personal experience, it is evident that as we grow plants, we also experience personal growth. Enjoy all the benefits gardening offers to enhance your health and happiness and help others do the same!

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