Beyond its caloric benefits, gardening can also help improve dexterity and strength2, muscle mass, aerobic endurance, and functional movement. Digging in the dirt can even help enhance bone density as one study by the University of Arkansas revealed. Out of 3,310 women aged 50 years old and older, those who gardened or did yard work at least once a week had higher bone density measurements than those who were sedentary or jogged, walked, or swam or did aerobics. Gary L. Altman, M.S., CRC, HTR and associate director of the Horticultural Therapy Program at Rutgers University School of Environmental and Biological Sciences, explains that gardening incorporates all four types of exercise: endurance, strength, balance, and flexibility and can be much more vigorous than people may realize. “Gardening should be thought of as a whole-body exercise that works all of the major muscle groups including legs, buttocks, back, abdomen, neck, arms, and shoulders,” he says. Another study, conducted by the University of Utah, found that people who participated in community gardening had not only a substantially lower body mass index but also lower odds of being overweight or obese than the nongardeners. Women community gardeners weighed on average 11 pounds less than nongardeners, and men weighed 16 pounds less. Ann Kulze, M.D., wellness expert and author, also notes that gardening can encourage you to eat more greens! When you grow your own vegetables, fruits, or herbs, you are constantly reminded of how tasty fresh, nutritious produce can be. He also notes that surrounding yourself with plants “creates a sanctuary for us to feel safe and calm,” leading to feelings of relaxation and comfort7. One 2010 study8 revealed that 30 minutes of gardening decreased more stress than 30 minutes of indoor reading. Mycobacterium vaccae, a bacterium in soil, has even been found to trigger the release of serotonin, which, in turn, improves mood and decreases anxiety. Community gardens, in particular, can help decrease feelings of isolation3 and boost self-esteem9 as they enable people to get together socially and be a part of a project. (If you’re interested in finding out where your nearest community garden is, check out the locator tool on the American Community Gardening Association’s website.) The act of gardening, whether on a small scale or a larger one, requires a multistep thinking process. As a result, as Amy Wagenfeld, Ph.D., OTR/L, SCEM, FAOTA, associate professor in the occupational therapy doctorate program at Johnson & Wales University, points out, studies have shown that the activity can help to improve cognitive function10, including the ability to concentrate11. It has also been reported that the benefits of gardening projects can delay the symptoms of dementia. George Papanicolaou, D.O., functional medicine doctor at Mark Hyman’s UltraWellness Center, references one study12 in particular, which followed nearly 3,000 older adults for 16 years, tracking incidents of all kinds of dementia and assessing a variety of lifestyle factors. He notes that the researchers found daily gardening to represent the single biggest risk reduction for dementia, reducing incidence by 36%. Papanicolaou adds that young minds can reap huge benefits as well. “School-based gardens are popping up all over the place, and there is good reason why—studies have found that gardening resulted in improvement in learning and a significant increase in achievement test scoring,” he says. The next time you’re feeling lethargic, overwhelmed, or just in need of a quick sweat fix, try getting a little dirt under those nails, and see what happens.
