Gardening: It's Good for Your Mind and Body

There is one rule of thumb gardeners never skip: Good gardeners water and feed their plants. No matter the plant, the rewards are bountiful when you follow this advice. Gardening, too, nourishes us. Take it from the saying “Right plant, right place,” and plant yourself in your garden for your mind and body. You will reap the rewards, including these five benefits:

1. Strong Bones: My favorite gardening quote is “What a man needs in gardening is a cast-iron back, with a hinge in it.” Charles Dudley Warner, an American essayist, shared this in My Summer in the Garden (1871). I am not suggesting you throw your back out, but you will increase your bone strength and help fight off osteoporosis when you work the soil. One study looked at data from more than 40,000 people and narrowed the field to women aged 50 and older. Those who gardened or did yard work at least once a week had higher bone density readings than those who did other exercises. The other exercises included aerobics, jogging, swimming and walking.
2. Healthy Eating: When you grow your own fruits and vegetables, you’re bound to eat more of them. That will help you follow the American Heart Association’s recommendation for a healthy diet that includes 4-5 servings of each per day. You don’t need a plot of land to harvest fruits and vegetables. You can grow blueberries and strawberries in containers. A container is also an option if you don’t have space for a fruit tree. Your patio, porch or deck offers plenty of space for you to sow a container garden of lettuce, radishes, peppers, tomatoes, carrots and other vegetable seeds in pots.
3. Heart Health: Gardening pays off in aerobic activity that burns calories, reduces your body mass index and increases HDL (good cholesterol). The AHA recommends getting at least 150 minutes per week of moderate-intensity activity, 75 minutes per week of vigorous aerobic activity, or a combination of both for heart health. Reminder: Stay hydrated and know your limits.
4. Stress Relief: We’ve all gone outside, taken a deep breath and felt the effects of fresh air. That increase in oxygen causes our brains to release a hormone called serotonin, which is a mood-booster. One study found even two hours of garden therapy can reduce stress and improve your mood. Plus, being outdoors can bring a whiff of fresh lavender, a newly-cut lawn, a recent downpour or other welcome scents that can lift your spirit.
5. Vitamin D: Warmer days give us more chances to soak up essential vitamin D. An Italian study looked at vitamin D and activity levels in the older adults. Researchers discovered people who gardened regularly had higher levels of vitamin D than those who did not. It improves our cardiovascular and immune systems, strengthens our bones, and enhances our brain function. The daily recommended amount for adults ages 18-71+ is 600-800 IU (15-20 mcg). A word of caution: Whether you’re fair skinned or not, limit your sun exposure, wear a hat and use sunscreen.

A Gardener’s Workout

According to the Centers for Disease Control and Prevention these gardening and yardwork activities provide moderate exercise:

• Bagging grass or leaves
• Digging
• Hauling branches
• Hoeing
• Light shoveling (less than 10 pounds per minute)
• Planting trees
• Pushing a power lawn mower or tiller
• Raking the lawn
• Stacking wood
• Trimming shrubs and trees
• Weeding while standing or bending

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Bethany Talley

Bethany Talley is the Digital Marketing Specialist at North Kansas City Hospital. In her free time, she enjoys baking and reading. She lives in the Northland with her husband and two dogs.