Tilling a garden anywhere when the ground contains more clay then compost is hard work. Anyone who has done this knows that it most certainly counts as exercise. Your legs work to anchor your stance while your core abdominal muscles and arms control a machine that sometimes has a mind of its own. Alternate this with digging and planting and you are sure to break into a sweat and burn plenty of calories. But what about more moderate forms of gardening? Does that count as exercise? Yes indeed. In fact, research backs the benefits of gardening as a form of physical activity.
Let’s take a look at spending several hours in your garden. Typically you will kneel and get up several times, using your leg muscles and stretching to reach various tools and plants. Also, repetitive motions such as digging a hole or raking get your heart rate going and challenge the endurance of various muscle groups such as those in your forearms. According to Dr. Barbara Ainsworth, an exercise physiologist, several aspects of gardening count as physical activity though they vary according to how much exertion they require. She rates them in groups in the following manner from least amount of exertion to the most:
Watering lawn or garden, standing or walking Walking, applying fertilizer or seeding a lawn, mowing lawn, riding mower Trimming shrubs or trees, power cutter Raking lawn, sacking grass and leaves, planting seeds, shrubs Mowing lawn, walk, power mower; weeding, cultivating garden; planting trees; operating snow blower, walking; trimming shrubs or trees, manual Carrying, loading, or stacking wood; clearing land, hauling branches; digging sandbox; laying sod Shoveling snow, by hand shoveling; chopping wood, splitting logs; mowing lawn, walk, hand mower; gardening with heavy power tools, tilling a garden; shoveling, light (less than 10 lbs./min.)
Gardening For Exercise by Jordan Rubin offers a refreshing perspective on physical activity. Rather than heading to the gym, you can simply step into your backyard to work up a sweat. The act of digging, planting, weeding, and harvesting engages multiple muscle groups. It provides a full-body workout without the need for expensive equipment.
Spending several hours in your garden yields numerous health benefits. You will often find yourself kneeling and getting up repeatedly. This motion strengthens your leg muscles and enhances flexibility. Moreover, the fresh air and sunlight improve your mood and boost your vitamin D levels.
Gardening also serves as an excellent cardiovascular workout. Activities like raking leaves or pushing a wheelbarrow can increase your heart rate. These tasks help improve endurance and burn calories. Over time, you might notice an increase in your stamina and overall fitness.
Beyond physical benefits, gardening offers mental health advantages as well. The act of nurturing plants can reduce stress and promote a sense of accomplishment. Being in nature helps to center your mind and provides a break from everyday worries. In this sense, gardening is not just exercise for the body, but also for the soul.
