10+ Reasons Why Gardening is a Good Exercise

Introduction

"I hate exercising. It's so boring and it hurts too." At some point in our fitness journey, we feel exactly like that. Doing the same routines over and over again doesn't keep us excited about our fitness goals. That is why many of us give up before reaching these goals.

But what if you can replace those boring routines with something enjoyable and more natural? What if you could feel motivated by the process, and not just the result? You would be surprised how much exercise you would get from simply taking care of your plants. Gardening is an excellent way to get a good amount of exercise and also make your garden beautiful. 

In this article, I’m going to show you how gardening can be so beneficial to your health and fitness. And how you can turn this fun outdoor activity into a safe, full-body workout. 

10+ Benefits You Can Get From Gardening

Gardening benefits your health and fitness in many ways. When working in the garden, you are moving and stretching muscles that are dormant during most of the day. Digging, hoeing, weeding, and raking all use different muscle groups and improve muscular strength and flexibility. You are also increasing your aerobic capacity and stamina by being outside and digging in the sunshine while breathing fresh air. Not to mention the psychological and spiritual benefits of cultivating the earth and nurturing plants. Here are the top ten health benefits of gardening:

1. Total Body Workout; What makes gardening a great workout is that it allows you to exercise your entire body in different ways. For example, when you plant seeds, you bend down to get to them then reach for the seed packet. You have to twist and turn and squat and lift to get to that seed packet. You also have to dig holes, pick weeds, and water your plants. All in one continuous workout.
2. Natural Workout; When gardening, you don't have to follow any particular workout routine. You are moving your body naturally and you may not even notice how much your body is working. That is because your mind is busy accomplishing tasks. This also makes gardening a less repetitive activity than other forms of exercise. The body is constantly being stimulated and this keeps you from getting bored. 
3. Fun Workout; When gardening, you can enjoy the fruits of your labor. For example, when you plant seeds, you can enjoy the satisfaction of seeing a seed grow into a beautiful plant. You can enjoy the thrill of organizing your plants and decorating your garden. Doing something enjoyable while working out helps you stay motivated.
4. Workout of the Mind; Gardening is a great workout for your mind. When you are in the garden you are in your own world. You can enjoy the peace and quiet in your beautiful surroundings while working your body and mind at the same time. Gardening can be a very therapeutic experience. It helps reduce stress and improve mental health. It can leave you with a great sense of well-being.
5. Outdoor Activity; Gardening is an outdoor activity that can be enjoyed in the fresh air and sunshine while connecting with the nature around you. That is particularly important in today's indoor lifestyle where vitamin D deficiency is becoming a serious problem. You can get enough vitamin D by gardening in the sun from time to time. Taking advantage of fresh air, beautiful scenery, and the sounds of nature are also beneficial for your health and well-being. 
6. Inexpensive;  Gardening is one of the easiest ways to stay in shape without spending a ton of money. You don't need a gym membership or expensive exercise equipment. All you need is a little space in your backyard or patio and some basic tools. 
7. Win-Win Situation; Unlike classic workouts, when gardening, you put your energy to good use. Instead of wasting this surplus energy on activities that don't produce anything of value, your energy will be used to grow food and flowers. This is what I call a win-win situation.
8. Healthier Environment; The benefits of gardening are not just limited to the amount of exercise you get. When you garden, you also help the environment. When you are growing plants in your garden, you are actually contributing to better air quality and a cleaner environment. Not to mention the healthy food that you get from it. 
9. Bone Density; The more pressure you apply to bones, the more bone density you build. That is exactly what happens while digging, lifting, and pulling. Bone density means a lower chance of osteoporosis and broken bones later in life. People who regularly garden tend to have stronger hands. That is because their hands are used to grip, lift, pull, and push which strengthens the bones in their hands. 
10. Workout for Everyone; Gardening is a great workout for everyone, from athletes to couch potatoes. You don't need to be an athlete to reap the benefits of gardening. You can control the pace and intensity. Gardening can benefit children to strengthen their muscles and enhance their cognitive abilities, as well as improve their overall well-being. And you don't even have to be an expert in gardening. 
11. Soil Health Benefits;  Soil, being the living medium for plants, contains minerals and microorganisms that give it its healing properties. When you garden, your skin is in direct contact with these beneficial minerals and organisms that aid in plant growth. These minerals are absorbed into your skin and can help heal all kinds of diseases and ailments. 
12. Soft Surface; Walking on soil or grass creates less wear and tear on the feet than running on a treadmill or asphalt. This soft ground also helps distribute the impact force over many joints and bones, reducing the chance of injury. In addition, it encourages natural foot movements that are not possible on hard surfaces. 

Safety

Gardening is not without risks. If you are not careful, you can get hurt. When gardening, you have to pay attention to your surroundings and keep an eye out for people, animals, insects, and other objects. A wrong gardening approach could lead to injuries. To make your gardening workout safe you have to adhere to some basic safety rules. For example:

1. Don’t Overreach; Reaching for a plant, weed or a gardening tool that is too far from you could cause injury. 
2. Wear proper garments; If you are planting seeds, be sure to wear comfortable gardening shoes. When walking around in the garden, you want to be able to move freely. Don't wear slippers or flip-flops. They are not made for gardening, nor for exercising. Wear protective clothing. Always make sure that you are not leaving the lower parts of your body exposed to ticks and other harmful insects. 
3. Don't lift with your back; When lifting something heavy use your legs, not your back. The muscles in your legs are strong enough to lift heavy objects, unlike spinal muscles.
4. Keep your back straight; When working in different positions, you always want to keep your back straight. Curving your back will put more pressure on your spine and can cause injury.
5. Stay hydrated; sometimes we get carried away that we forget to drink water. This could lead to dehydration and make us feel sick. Put a bottle of water next to you as a reminder to drink.
6. Be aware of your surroundings; There are often dangerous tools, electric cables, pointed objects, etc. around you. You have to be careful where you walk and turn.
7. Take breaks; Take little breaks to catch your breath and refresh your mind.
8. Protect your head from the sun; Wear a light cap to protect you from sunny days. 
9. Be mindful of outside conditions; Avoid gardening in extreme weather conditions. 

Grow your Fitness as you Grow your Garden

In order to make sure that you’re getting the most out of your gardening is by tracking your progress. This is a great way to ensure that you’re not just going through the motions and that you’re actually getting results from your workouts. When gardening, you don't need any complicated charts or graphs. Use your garden as a monitor system to see how well you're doing. Just look at your plants to see how they're growing. If they grew in size or number, then you've put enough effort into making that happen.

So it is not only your plants that grow but also your physical and mental strength. And the more time you spend gardening, your relationship with your garden will grow stronger.

How Many Calories Do We Burn Gardening?

There is no short answer to that question. Burning calories depends on lots of factors such as the size of your garden, how hard you worked, and how long you spent gardening. If you're working in a row, for example, you'll burn more calories than when taking breaks too often. Or, if you're doing heavy digging, you'll burn more calories than if you're just doing some light weeding. The amount of calories you burn depends also on other factors related to age, body weight, and physical condition.

But generally speaking, an hour of average gardening work could help you burn anywhere from 150 to 300 calories. But again, that is an average. Considering that you are not putting too much effort into gardening. So if you are looking for fun ways to lose weight, gardening is an excellent choice. Especially if you already have a garden.

Basic Guidelines 

As I mentioned earlier, gardening is a natural workout. But that doesn't mean you shouldn't practice some basic guidelines. Doing so will make your workout safer and more effective. Start with basic movements like preparing your tools and setting up your garden. Walk around your garden a few times to get your heart pumping. Take a deep breath, and get your mind and body ready for the gardening.

Gradually progress through your tasks, but leave the hardest ones to the middle of your session, when your body is at its peak performance.

After you finish gardening, grab a chair and a cup of tea, and enjoy watching your accomplished work.

Conclusion

Gardening is a wonderful activity you can do in your own backyard to improve your health and physical fitness. There are many reasons why gardening is superior to other forms of physical activities. But gardening has its own disadvantages too. For example, gardening requires a lot of time, space, and preparation. It is also an activity that can be dangerous if you're not careful. 

But the benefits of gardening are too good to pass up. It's a wonderful way to enjoy the outdoors, and it can also improve your health and fitness. Just remember that it takes some time to get started. But when you do, you'll soon find that you have the time to spare, and the space to grow. 

So if you have the time, the space, and the desire, then start your gardening journey today!