If you’ve never thought of having a garden, this National Garden Month might be a good time to reconsider. Gardening has significant benefits for your physical and mental health.

For Your Body

Gardening gets you moving in a fun and rewarding way. It involves stretching and bending exercises when you kneel to uncover that perfect strawberry or reach upward to stake pepper or tomato plants. You also get plenty of vigorous, whole-body exercise through raking and shoveling or through hauling and spreading compost.

What’s more, fresh vegetables and fruits from your garden may improve your diet. Your delicious and flavorful homegrown produce is often fiber-rich and packed with nutrients. With healthy treats available right in your garden, you may find it easier to meet the USDA’s recommended daily amounts of vegetables and fruits.

For Your Mind

Engaging in productive outdoor activity boosts your mood and reduces stress and anxiety. Gardening also stimulates your brain, possibly lowering the risk of cognitive decline.

According to Horticulture magazine, being out in nature reduces people’s tendency to ruminate, or dwell on negative thoughts. Gardening also enhances creativity and boosts confidence – it’s satisfying to see your efforts rewarded with an attractive landscape and bountiful harvest.

Growing your own vegetables and fruits can even help you strengthen relationships. If your harvest is more than you and your family can eat, you can share it with friends and extended family – giving you the perfect excuse to drop by for a visit.

Getting Started

Be prepared before jumping into planting a garden. NPR has a step-by-step guide for planning – and planting – your first garden. Check with your healthcare provider before beginning any new activity.

When working in your garden, be aware of how long you spend bent forward to pick vegetables or pull weeds. Staying in this position for long periods can result in back pain and sciatic nerve pain down your leg. Jessica Duke, MOT, OTR/L, of Aultman Massillon Therapy, recommends standing up every five to 15 minutes to do five to 10 back extension bends.

Duke recommends using the right tools, as well. Choose lightweight plastic rakes and shovels with large grip handles and an appropriate length for the task. Use a gardening bench or kneeling pad, use tools to remove weeds and wear a good pair of gardening gloves.

For more details on yardwork safety, see our blog post on preventing yardwork injuries.