BY THE OPTIMIST DAILY EDITORIAL TEAM
Why pay for produce and a gym membership when your backyard (or a community garden) offers both? Gardening might just be the most efficient way to take care of your body, your mind, and the planet—all in one go.
Sure, you could hop on a stair machine or do laps around the block. But if you’re the type who prefers petals to pavement, your next workout might be waiting in the tomato patch.
The health perks of playing in the dirt
According to the Centers for Disease Control and Prevention (CDC), just 2.5 hours of moderate-intensity activity each week can significantly reduce the risk of a host of issues: obesity, high blood pressure, type 2 diabetes, osteoporosis, heart disease, stroke, depression, colon cancer, and even premature death.
And yes—gardening counts. In fact, people who choose to garden as their moderate-intensity exercise tend to keep at it 40 to 50 minutes longer on average than those who opt for walking or biking. Turns out, weeding and planting are sneaky stamina boosters.
Curious how many calories you’re burning?
An hour in the garden is more than just relaxing—it’s a solid workout. Here’s a rough idea of what you might burn in 60 minutes:
- Heavy landscaping: 400–600 calories
- Raking leaves: 350–450 calories
- Clearing garden beds: 400 calories
- Mowing the lawn: 250–350 calories
- Weeding: 200–400 calories
- Planting flowers: 200–400 calories
- Watering: around 120 calories
(Your exact burn may vary depending on body weight and intensity, but still—not bad for something that smells like roses.)
Don’t forget to garden smart
Even gentle garden work comes with risks. Remember to pace yourself, avoid overexertion, stay hydrated, and protect your skin from the sun. And if you’re starting from scratch—or just coming out of winter hibernation—it’s a good idea to check in with your doctor before digging in.
The mental (and emotional) benefits of gardening
Beyond the physical perks, gardening offers real therapeutic benefits. Horticultural therapy is a recognized practice, and multiple studies back up what many gardeners already feel: it helps.
Gardening may reduce your dementia risk
A 2006 study from St. Vincent’s Hospital in Darlinghurst, Australia, tracked over 2,800 seniors for 16 years. It found that regular physical activity—especially gardening—could reduce the risk of dementia by an impressive 36 percent.
Gardening beats stress—and books
A Dutch study published in the Journal of Health Psychology found that both reading and gardening helped reduce cortisol levels after a stressful task. But gardening came out ahead: stress levels dropped more, and mood improved significantly more than in the reading group.
Big-picture benefits
A 2017 meta-analysis reviewing multiple gardening studies found significant health boosts across the board. Gardening was associated with reduced symptoms of depression and anxiety, improved mood, lower BMI, and increased quality of life, sense of community, and cognitive function.
Bonus points for sustainability and savings
Gardening isn’t just good for your health. It’s also good for your wallet—and the planet:
- Save money on produce
- Skip the gym (and the monthly fees)
- Avoid the energy use of commercial gyms
- Cut down on plastic packaging and transportation emissions from store-bought produce
- Support pollinators and biodiversity in your own backyard
If you don’t have outdoor space of your own, consider joining a community garden or volunteering with a local park. The benefits are just as sweet.
So the next time you’re tempted by the treadmill, consider grabbing a trowel instead. Your body, your brain, and maybe even your grocery bill will thank you.
