Gardening Yields Physical and Mental Benefits
By Bob Niklewicz
NAPA VALLEY, Calif. — Among the many pleasures of gardening are the reward and satisfaction of walking among your plants and seeing the unique way in which you have displayed your horticultural talents. A garden is a gift you give to yourself as well as to anyone else who takes the time to appreciate your handiwork.
Working in the garden is also an excellent way to stretch your muscles and get some exercise, providing both physical and mental therapy. As sore as your muscles might become, the benefits are worth it. Take short breaks from your garden work, admire your plants and then, recharged, continue. When you are finished for the day, you have earned a rest. Put your tools down, put your feet up and enjoy a beverage of your choice.
Walking is also an important way to stay healthy, and walking in your garden is a delight. The human body has about 600 muscles and between 25,000 to 600,000 miles of blood vessels. The hardest-working muscle is your heart. All the other muscles work as needed, but your heart beats and contracts regularly about 100,000 times a day.
Every time you take a step, reach, bend or just smile, muscles will contract, then relax when the task is done. Your heart is constantly pumping for healthy circulation. Think of your muscles as auxiliary pumps to transport blood. Having them do a lot of the work lessens the stress on the heart. With every muscle contraction, especially in a steady, rhythmic way such as walking, you move fresh blood in and waste out of your tissues. Muscles move more blood as you walk and improve your fitness. It’s a win-win-situation.
As the philosopher Lao Tzu said, “A journey of a thousand miles begins with a single step.” To begin your journey, always start by warming up. A slow, steady walk may be all you need. My rule of thumb is: If you are wearing a sweatshirt with a zipper, when you feel the warm “glow” and you sense the need to pull down the zipper, you are warmed up. Walking around your yard several times should do nicely. Comfortable shoes are a must. Take your cup of coffee with you if the ground is flat. However, if you have uneven areas in your yard, consider a walking stick for balance.
Walk at a pace that is not stressful. Enjoy the view. You should swing your arms even if you are using a stick — right hand forward when the left foot steps forward. If you really want to check your progress, learn to take your pulse — or let your smart watch do it. The target heart rate for conditioning is 100 beats per minute. If you just want to warm up, go for the glow.
Gardens are also great promoters of mental health. Even just a few minutes a day in your garden can reduce stress. Gardening allows you to experience zen as you spend time being part of your yard. As you manipulate plants and their placement, they become a vehicle for you to travel methodically through the soil and find that place that suits you as well as them. That, in turn, gives you an intuitive satisfaction as to their place in your space and time. Working around other plants, removing rocks and pulling weeds gives you a creative calm and satisfaction in that moment. When you sit back and look at your work, you like what you see and how you feel.
Many people consider activity in the garden a type of meditation, which is a journey from external activity to inner silence. For most of your life you may be busy doing things. The operative word is “doing.” Guiding yourself into a meditative state gives you the opportunity to just “be,” nothing more, nothing less. You are just there in your own peaceful world. To paraphrase the Dalai Lama, you remember that you are a human being, not a human doing.
We usually work in the garden until we are done. To take back some of the energy that you have put into your garden, try doing nothing. All you have to do is “be.” I challenge you to stop earlier in the day — or take some time at the beginning of the day — to appreciate the gift you gave yourself by having a garden and experiencing the relaxation that is hidden there.
Napa Valley Features Editor’s Note:
Here is a brief summary of some scientific data supporting the ideas presented in this article.
Gardening Benefits for Mental Health
Reduction in Depression and Anxiety: Gardening has been linked to significant reductions in depression and anxiety. A meta-analysis of 22 case studies found that gardening activities led to decreased symptoms of depression and anxiety, as well as stress and mood disturbances. Another study highlighted that gardening can mitigate PTSD and enhance self-esteem, creativity and productivity.
Improved Cognitive Function and Memory: Gardening has been associated with enhanced cognitive function and memory retention. It has also been shown to delay the symptoms of dementia, partly due to the beneficial effects of physical exercise and social interaction involved in gardening.
Enhanced Quality of Life and Life Satisfaction: Participants in gardening activities reported increased life satisfaction and a better quality of life. This includes a greater sense of community and social connections, which are crucial for mental well-being.
Physical Health Benefits
Increased Physical Activity: Gardening involves various physical activities such as digging, raking and mowing that can be as calorie-intensive as gym workouts. This physical activity helps improve dexterity, strength and overall fitness levels. A randomized controlled trial found that community gardeners engaged in more physical activity and had healthier weights compared to non-gardeners.
Improved Diet and Nutrition: Gardening encourages the consumption of more fruits and vegetables, leading to a healthier diet. Gardeners tend to eat more fiber and have a higher intake of essential nutrients, which can reduce the risk of chronic diseases such as cancer and cardiovascular diseases.
Lowered Blood Pressure and Increased Vitamin D: Exposure to sunlight while gardening helps lower blood pressure and increases vitamin D levels, which are beneficial for bone health and immune function.
Social and Community Benefits
Social Interaction and Community Building: Gardening, especially in community settings, fosters social interaction and helps build a sense of community. This social engagement can counteract social isolation, improve resilience and provide emotional support, which are essential for mental health.
Educational and Developmental Benefits for Children: Gardening has been shown to improve children's concentration, reduce instances of bullying and enhance their social, physical and cognitive development. School gardens provide a positive learning environment and help children understand the importance of patience and persistence.
Economic and Public Health Implications
Cost-Effective Health Intervention: Gardening is a cost-effective way to improve public health. It can reduce the burden on healthcare systems by preventing chronic diseases and improving mental health without the need for expensive pharmaceutical interventions.
Potential to Reduce Healthcare Costs: An increase in physical activity through gardening could potentially save significant healthcare costs. For instance, a 10% increase in average exercise by adults could postpone 6,000 deaths and save approximately $630 million annually in healthcare costs (based on the conversion rate of £500 million to USD).
Become a Master Gardener Volunteer. UC Master Gardeners of Napa County is now accepting applications for the class of 2025. Visit us here to read the informational brochure and register to attend a mandatory information session for applicants. Applications are due Sept. 25 at 5 pm.
Workshop: Join the UC Master Gardeners for a workshop on “Get Your Hands Dirty in the Pollinator Garden” on Saturday, June 29, from 10 a.m. to noon at Las Flores Community Center, 4300 Linda Vista Ave., Napa. Make reservations here
Help Desk: The Master Gardener Help Desk is available to answer your garden questions on Mondays and Fridays from 10 a.m. until 1 p.m. at the University of California Cooperative Extension Office, 1710 Soscol Ave., Suite 4, Napa. Or send your questions to mastergardeners@countyofnapa.org. Include your name, address, phone number and a brief description. For best results, attach a photo.
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Bob Niklewicz, PT, DHSc, is a UC Master Gardener.
Great article Bob! You have inspired me to not only work in my garden, but also to enjoy it more! Thanks!
Great! I especially appreciate the research references that you included.