Gardening combines physical activity with a natural meditation, and research is showing that it can have real benefits for your mind and body. Shovelling, planting, weeding and watering are some of the reasons why gardeners tend to report higher levels of physical activity. So it is not surprising that regular gardening has been proven to create better cardio-metabolic health. One study of older adults found that, people who gardened as one of their main physical activities had lower rates of heart attack, stroke, diabetes and high blood pressure. Some of the more vigorous gardening activities, like digging, raking and hauling bags of soil, can also serve as a strength workout to build muscles in the arms, legs and core.

Several studies have been exploring the possible reasons why gardening has been so effective for improving mental health by lowering anxiety and depression. It is well established that the physical activity alone is a powerful way to boost mood, but there is more to it than just that. The meditative aspect of being around plants can increase confidence and self-esteem. “Working with plants helps people to see where they fit in the world,” according to Emilee Weaver, director therapeutic horticulture at the North Carolina Botanical Garden. She says that people who garden develop a sense of self by seeing their efforts coming to fruition. 

Carly Wood is a senior lecturer at the University of Essex in England, who researches the mental health benefits of nature-based activities including gardening. She has found that, “Just being outdoors in a natural environment can provide stress relief and help people recover from mental fatigue.” Her work has shown that being in nature activates positive thoughts and feelings that take your attention away from other things. “Natural environments are fascinating. All of their features inherently engage us and distract us from our stressors.” She adds that you don’t need to spend all day outdoors to reap the benefits. “Five minutes of working with plants is enough to improve your self-esteem and your mood.”