Gardening for Health - National Gardening Day 14th April
Today, April 14th, we’re celebrating National Gardening Day!
In honor of this wonderful outdoor activity, we’re taking a closer look at how gardening can benefit your health. From boosting physical fitness to enhancing mental well being, gardening is a powerful way to nurture both your body and mind, while adding quality years to your life.
Gardening as Exercise
According to the National Library of Medicine; ‘Gardening was the second most commonly reported physical activity. Gardeners had a better CVD health status than non-exercisers, they were more likely to consume fruits and vegetables ≥5 times/day, and they had lower 10-year mortality risk.’ Reference
Gardening provides light physical activity which gets the body moving and burns calories. It also strengthens the body.
Key physical benefits include
Improved strength and endurance
Lifting bags of soil, pushing a wheelbarrow, can help strengthen your arms, legs, and core muscles. Pulling weeds will increase your hand strength, improve joint mobility, ROM, great for those suffering with arthritis.
Better flexibility and balance
Engaging in gardening is surprisingly effective for enhancing balance. The diverse movements involved, such as bending, reaching, and squatting, strengthen muscles in the legs, core, and back—essential for stability. Navigating uneven terrain, adjusting weight distribution while carrying tools or pots, and maintaining posture during planting or weeding all contribute to improving proprioception, which is your body's sense of movement and position.
Over time, these activities enhance coordination and proprioception, reducing the risk of falls, especially among older adults. Gardening not only cultivates plants but also cultivates better balance and body awareness, promoting overall health and well-being.
Heart health
Gardening can be considered moderate cardiovascular exercise, especially when done consistently. It raises your heart rate and contributes to improved circulation and cardiovascular endurance.
Supports Bone Health
Weight-bearing activities are essential for maintaining bone density. Gardening includes these types of movements, such as digging and lifting, which put healthy stress on bones and stimulate bone maintenance, helping prevent osteoporosis.
Vitamin D & Stress Relief
Spending time outdoors in the sun while gardening allows your skin to absorb ultraviolet rays, stimulating the production of vitamin D in the body. Vitamin D is crucial for bone health, immune function, and mood regulation. Even just a few minutes of sun exposure during gardening sessions can fulfill a significant portion of your daily vitamin D needs. However, it's essential to practice sun safety by wearing sunscreen, sunglasses, and protective clothing.
Nurturing your garden under the sunshine not only promotes plant growth but also enhances your own well-being. Gardening serves as an effective stress-reduction activity. While all forms of exercise are beneficial for stress relief, there's something uniquely therapeutic about planting, tending, and perhaps harvesting plants for food or decoration, which has a profound positive impact on mental health.
Tips for Safe Gardening
To get the most out of gardening while avoiding strain or injury:
Warm up first: A few minutes of stretching can loosen your muscles and prepare your body.
Use proper posture: Bend from the knees, not the waist, and switch tasks frequently to avoid overuse.
Stay hydrated: Especially important on warm days or during longer sessions.
Listen to your body: Take breaks when needed and don’t overdo it, consistency is better than intensity.
In essence, gardening not only nurtures plants but also nurtures a healthier and more balanced body, promoting physical fitness and mental well-being.
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