10 Benefits of Gardening That Will Inspire Your Green Thumb

Few things are more rewarding than sowing a seed and watching it turn into a full-grown plant. Not only does it provide a sense of accomplishment, but it can also give you something tasty to put on your plate. And the benefits of gardening don't stop there. Gardening is a great way to stay active and relieve stress. 

Here's what you need to know about the benefits of this healthy hobby. 

What are the benefits of gardening?

Tending to plants can be a key to better mental and physical health. These are some of the benefits you’ll reap from spending time digging in the dirt.

1. Staying active 

Research shows that people who garden tend to be more physically active than their non-gardening peers. That comes as no surprise. Whether you're potting flowers or planting trees, gardening takes hard work. Digging, pruning, carrying pots of soil, raking, and weeding are activities that get your body moving and your blood pumping. 

The CDC recommends that adults get at least 150 minutes of moderate-intensity aerobic activity each week. And many gardening tasks will help you meet these guidelines. You'll benefit most from tasks that involve compound movements. These moves work large muscle groups in your upper and lower body. 

2. Strengthening muscles

If you've ever dug a hole, you know how taxing it can be on your muscles. Challenging your muscles with difficult physical tasks causes tiny tears in the muscle fibers. Your body repairs the damage and adapts by growing stronger. 

Vigorous gardening tasks, including those that involve pushing and pulling, can mimic traditional strength-training moves, like squats or deadlifts. Examples include:

• Raking

• Tilling

• Carrying heavy loads

• Pushing a full wheelbarrow

Raking engages upper back, arm, and shoulder muscles. Pushing a wheelbarrow works the same muscles as well as the core and legs. You can strength train with these and other gardening activities — no gym membership required. 

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3. Relieving stress 

Many people report that time spent in their garden helps them unwind and relax. Maybe it's the fresh air, physical activity, the sounds of birds, or the sight of flowers. It could also be simply unplugging from technology or feeling connected to the land. A wealth of research shows that when people are exposed to nature, green spaces, and landscapes, their stress responses decrease. This includes lower levels of the stress hormone cortisol, lower blood pressure and heart rate, and reduced muscle tension. 

4. Improving heart health 

Gardening can also strengthen your heart. That's good news, considering thatup to 70% of adults over age 70 will develop heart disease. Picking up a spade could help you reduce your risk.

A research analysis found that people aged 65 and older who gardened had better heart health than non-gardeners. This could be due to several factors, including greater physical activity and less stress (since stress contributes to heart disease). The researchers also noted that gardeners who grew food ate more heart-healthy fruit and vegetables than non-gardeners.

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5. Potentially lowering the risk of diabetes 

In the same research analysis, older adults who gardened also had a significantly lower risk of diabetes. Not only was their risk lower than non-gardeners, it was also lower than a control group of exercisers. Researchers found that gardeners averaged more hours of physical activity each week than the exercisers and were more likely to eat at least five servings of fruit and vegetables per day. 

6. Connecting with nature 

As the world increasingly operates indoors, much research has been devoted to the health benefits of getting out in nature. Time spent outdoors has been linked to a lower risk of heart disease and diabetes (as mentioned above), improved cognitive function, and better mental health.

Gardening is a great way to get outside and spend time in green spaces. And it may only take a few sessions a week to reap the benefits of gardening. A study found that spending just 2 hours a week in nature — all at once or in smaller chunks — improved overall health and well-being.

7. Boosting mood and well-being 

Physical activity is one of the best ways to beat the blues and boost your mood. Studies suggest that moderate exercise may help reduce depression symptoms. Gardening can help you get moderate movement. It also allows you to soak up the sun. That's a plus because getting enough sunshine can lift your spirits and lower the likelihood of mood disorders.

Seeing the fruits of your labor can also build a sense of purpose and self-esteem. That goes a long way toward overall life satisfaction and contentment. 

8. Fostering social connection 

Social isolation has been linked to a greater risk of physical and mental health problems and chronic conditions. Examples include heart disease, stroke, obesity, dementia, anxiety, and depression. It's important to stay socially engaged, especially as you age. Loneliness is particularly common in older adults. 

Cultivating a garden is one way to meet new people and expand your social circle. Whether chatting with your neighbor about the best way to stake tomatoes, picking plants in a nursery, or working in a community garden, you'll have plenty of opportunities to make connections.

9. Helping children learn 

Kids love to play outside and dig in the dirt. Studies show that gardening offers the same benefits for children as it does for adults. It helps little ones get active outdoors, teaches them responsibility as they care for living things, and builds an appreciation for nature. Gardening can also bring you and your child closer as you work toward a common goal. 

10. Promoting healthier eating habits 

If you grow fruits and vegetables, your whole family can benefit at mealtime. Fresh produce is expensive, but growing plants from seeds costs a fraction of the price. Eating more fruits and vegetables helps you increase your intake of essential vitamins and minerals, fiber, and antioxidants that can help fight disease. 

How can you maximize the benefits of gardening?

Whether you're a seasoned gardener or just starting, here are a few things that can help you get the most out of your experience:

• Grab your gear. Protect yourself from the sun with sunscreen, a hat, and sunglasses. Wear gloves to shield your hands from thorns and poisonous plants. If you suffer from seasonal allergies, use a mask.

• Start small. Begin with a small area or a few plants to build confidence and avoid feeling overwhelmed. An herb garden is a great place to start.

• Pick your plants. To ensure they thrive, choose plants that suit the climate, sunlight availability, and personal preferences. Catmint, marigolds, asters, and zinnias are easy-to-grow flowers in most climates. Zucchini, cherry tomatoes, and salad greens are a good place to start for a kitchen-friendly garden. 

• Don't forget your form. Practice proper gardening techniques to prevent strain or injury. Use ergonomic tools, and remember to lift with your legs.

• Make it mindful. Embrace the therapeutic benefits of gardening by being present in the moment, focusing on the tasks at hand, and enjoying the sensory experiences.

• Join a community garden. Consider participating in a local community garden to learn from others, share resources, and cultivate a sense of camaraderie with fellow gardeners.

Why trust our experts?

Written by:

Jody Braverman, CPT, RYT

Jody Braverman has worked in the health and fitness industry –– as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor –– for more than two decades. She graduated with a B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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