Growing a Workout with Gardening

What is the first thing that comes to mind when you think of the word “exercise?” Many imagine a gym with weights, running, or push-ups when posed with this question. However, what they overlook is one of the most rewarding forms of exercise: gardening. This timeless activity and hobby can also double as a full-body workout. Whether you are planting tomatoes, pulling weeds, or hauling soil, your garden can become a green gym that nourishes both body and soul.

Digging Into the Benefits

Gardening is not just for growing flowers or vegetables. It is also a rich source of exercise that improves your body and health in multiple ways. Here are some:

Strength Training: Lifting bags of mulch, carrying watering cans, and turning compost can work many of your major muscle groups. These repetitive, functional movements build muscle and endurance without the need for dumbbells.

Cardiovascular Health: Raking leaves, mowing the lawn, and digging trenches for new beds elevate your heart rate and burn calories. Especially by doing these activities for a while, you improve your endurance and lower your risk for heart disease.

Flexibility and Balance: Reaching for tools, stretching to prune tall branches, or kneeling to plant seeds requires body awareness and flexibility. These movements gently improve your range of motion and joint health while strengthening your core to improve your balance. 

Mental Health Boost: Numerous studies link gardening with reduced stress, lower cortisol levels, and improved mood. The combination of sunlight, fresh air, and the calming rhythm of tending to plants can be therapeutic to both the mind and body. 

Turn Your Garden Into a Workout Zone

To maximize the fitness benefits of gardening while being safe, try the following tips:

1. Warm Up and Stretch

Just like any workout, start by doing a few minutes of light, moving stretches. Focus on your wrists, lower back, hamstrings, and shoulders — areas that tend to work hardest in the garden.

2. Rotate Tasks

Alternate between activities like weeding, digging, and watering to avoid overworking a single muscle group. This prevents overuse injuries while still allowing you to work your body.

3. Use Proper Form

When lifting heavy items, bend your knees and keep your back straight. Avoid twisting motions, especially when handling tools or reaching awkwardly. This is important; keep all your movements in one single plane. 

Conclusion

Gardening is a perfect blend of physical exertion, mindful relaxation, and productive reward. Unlike a traditional gym workout, it offers tangible results you can eat, admire, or share. As you prune roses or harvest your first zucchini, you are not just cultivating plants—you are cultivating a healthier and stronger body. The next time you are dreading a work out, pick up a trowel and think of doing some gardening instead. You might be surprised at how much of a workout you can get while enjoying a hobby. For more tips on how to integrate your interests like gardening into your workout routine, contact a physical therapy service and see how getting healthy can be fun!

References

1. Egerer M, Lin B, Kingsley J, Marsh P, Diekmann L, Ossola A. Gardening can relieve human stress and boost nature connection during the COVID-19 pandemic. Urban For Urban Green. 2022;68:127483. doi:10.1016/j.ufug.2022.127483