Skipping the gym? Discover a simpler approach to maintaining fitness and health that might surprise you, as suggested by a General Practitioner.
Gardening, often perceived as a leisurely pastime, has emerged as a highly effective form of physical exercise with numerous benefits for maintaining fitness and improving health outcomes. This holistic approach to exercise offers a blend of physical and mental health advantages, making it an accessible and engaging activity for individuals across various age groups and fitness levels.
## Physical Exercise Benefits
Cardiovascular health is significantly improved through gardening activities such as raking and mowing, which elevate heart rate and contribute to cardiovascular fitness[1][3]. Regular gardening can lower the risk of heart disease to a level similar to that of traditional forms of exercise[1][3].
Engaging in weight-bearing gardening activities like digging and raking can also enhance bone density, which is essential for preventing osteoporosis and fractures[1][3]. Gardening helps maintain muscle strength and mobility, particularly beneficial as people age[1][3].
## Chronic Disease Prevention
Physical activity, including gardening, is known to aid in managing glucose levels and reducing the risk of developing type 2 diabetes[4]. Regular gardening has been linked to a lower risk of certain cancers[1][3].
## Mental Health Benefits
Gardening provides cognitive rest and can help reduce stress, anxiety, and depression by offering a calming and engaging activity[1][3]. Being in green spaces can improve mood and support overall mental health by releasing endorphins similar to other forms of exercise[2][4].
## Mobility and Functionality
Gardening involves diverse physical tasks that can improve flexibility and increase stamina, which are essential for maintaining mobility as people age[1][3]. Activities like bending and lifting can help improve balance and coordination, reducing the risk of falls[2].
## Contributing Factors
Engaging in gardening for at least 30 minutes a day can provide significant health benefits[1][3]. Incorporating different gardening tasks maintains engagement and ensures a comprehensive workout[1][3]. Exposure to nature enhances mental health benefits and provides cognitive rest[1][3].
Gardening can be tailored to individuals with reduced levels of fitness or mobility through adjustments like raised beds, lightweight tools, ergonomically designed handles, smaller plots, or balconies. The Center for Disease Control in the USA estimates that an hour of gardening can burn between 250 and 350 calories[5].
In recent years, gardening has gained popularity as a means of maintaining physical fitness. During the first Covid lockdown, seven million people in the UK started gardening[6]. A 2019 study on 150,000 gardeners across the USA showed they had better outcomes in terms of cardiovascular health, lower odds of diabetes, better mental and physical health status, greater fruit and vegetable intake, and a significantly lower risk of ten-year mortality[7].
A study on community garden participants in Utah showed they were significantly less likely to be overweight due to a combination of calories burned and healthier diets[8]. Gardening can help prevent falls, as it keeps muscles and joints active and works out proprioceptive nerve endings that feed into the balance centers in the brain[9].
In conclusion, gardening offers a holistic approach to physical exercise, contributing to improved cardiovascular health, bone strength, mental well-being, and mobility, all of which are crucial for maintaining fitness and enhancing health outcomes across various age groups.
[1] American Journal of Preventive Medicine, 2012 [2] Journal of Environmental Psychology, 2012 [3] American Journal of Public Health, 2012 [4] Diabetes Care, 2012 [5] Center for Disease Control and Prevention, 2021 [6] Royal Horticultural Society, 2020 [7] American Journal of Epidemiology, 2019 [8] Journal of Nutrition Education and Behavior, 2016 [9] Journal of Aging and Physical Activity, 2016
- Gardening's physical tasks like raking, digging, and mowing improve cardiovascular health, contributing to cardiovascular fitness and lowering the risk of heart disease to a level similar to traditional forms of exercise.
- Weight-bearing activities in gardening, such as digging and raking, can boost bone density, which helps prevent osteoporosis and fractures, especially for the elderly.
- Engaging in gardening as a form of physical activity can aid in managing glucose levels and reducing the risk of developing type 2 diabetes, while regular gardening has been linked to a lower risk of certain cancers.
- Gardening has mental health benefits, offering cognitive rest, helping reduce stress, anxiety, and depression, and improving overall mood by releasing endorphins, similar to other forms of exercise.
- To cater to individuals with reduced fitness or mobility, gardening can be tailored with adjustments like raised beds, lightweight tools, or smaller plots, making it an accessible activity for broad fitness levels and contributing to lifestyle, home-and-garden, health-and-wellness, and fitness-and-exercise.
