Bring your wellness outdoors – How gardening can support you on your wellness journey

Sarah Horner, WellCats Graduate Assistant

Have you ever noticed how you feel when you’re walking through a park, hiking a trail, or even just sitting and enjoying the sights of a beautiful garden? You might feel your spirits lifted, your mood improved, or an overall sense of calm. Connecting with nature has numerous health benefits, and according to research, gardening is one activity you can engage in to reap the many benefits of the outdoors.

Just what makes gardening so special?

Gardening is exercise

We all know that exercise is good for us. It supports bone and heart health, lowers chronic disease risk, boosts energy, helps with weight management, and can even improve sleep. But when you think of exercise, gardening might not be the first activity that comes to mind. Did you know that gardening can burn up to 330 calories per hour and is categorized as moderate intense exercise, according to the CDC?¹ Activities like raking, digging, mowing, heavy lifting, squatting and bending are all ingredients for a productive outdoor workout. Studies also show gardening can lower blood pressure and reduce muscle tension.^1-2

Bring on the sunshine!

Gardening is a great way to get some extra sunshine, which triggers the production of vitamin D in the body.² Even 5 to 30 minutes of midday sun exposure two times per week can help achieve adequate levels.³ Vitamin D plays various roles in the body and is important for bone health and immune and brain function.⁴ Did you know that sunlight also activates serotonin production in the brain?⁵ Serotonin is a “happy” hormone known to promote a better mood and sense of calm. It’s also needed to make melatonin to help regulate sleep.⁵ Important note: be sure to apply ample sunscreen when spending time outdoors.

A time to get your hands dirty

Several studies have found that simply observing nature can improve mood and reduce feelings of fear, sadness, anger, and anxiety.^2,6-7 Getting into the dirt takes it one step further. Remember that “happy” hormone serotonin? Soil contains a bacteria called M. vaccae and when absorbed through the skin during activities such as gardening, similar to sunlight, it triggers the release of serotonin.⁸ This may be one reason why gardening has been shown to reduce stress and symptoms of anxiety and depression.^8-9

Gardening awakens the senses and encourages a healthy diet

Have you ever taken a bite out of a strawberry freshly picked from the vine? How about a ripe, juicy tomato? Just thinking about it can awaken the senses. Gardening is an opportunity to practice mindfulness – take in the beautiful sights and aromas, gently feel the texture of a leaf, enjoy the sounds of the birds, bees, and wind, and finally, have a bite of a freshly picked piece of produce. Eating from the plants you grow is one of the greatest benefits of gardening. Many studies have shown that growing your own fruits and vegetables increases consumption of these foods, which in turn greatly benefits health, helps to meet nutrient needs, and can reduce food insecurity.^2,7

Gardening supports your community and helps the planet

Gardening also positively impacts relationships and overall quality of life, promoting a sense of community and human connection.^2,6 Additionally, plants of all kinds help improve air quality and reduce the negative impact of pollution.²

Ready to dig in? Here are some quick tips to get you started.

1. Think about your goals and the type of garden you want to have. For example, do you want beautiful flowers to adore or vegetables to harvest?
2. As a new gardener, start small. Choose a couple of plants to begin with. According to The Natural Gardener, okra, cucumbers, and sweet potatoes are resilient and good choices for beginner crops.
3. Don’t have the space or not quite ready to try something outdoors? Try an indoor houseplant or herb garden. Cacti, succulents, cilantro, thyme, and rosemary are excellent indoor options.
4. Attend a workshop, join a garden club, learn from a friend or family member, or volunteer to learn more.

Helpful resources:

• The Beginner’s Garden Blog
• Central Texas Gardener
• The Natural Gardener
• National Gardening Association

References

1. Physical activity and your weight and health. Centers for Disease Control and Prevention. Accessed July 27, 2024. https://www.cdc.gov/healthy-weight-growth/physical-activity/index.html. 
2. Thompson R. Gardening for health: a regular dose of gardening. Clin Med (Lond). 2018;18(3):201-205. doi:10.7861/clinmedicine.18-3-201 
3. Wu SE, Chen WL. Moderate Sun Exposure Is the Complementor in Insufficient Vitamin D Consumers. Front Nutr. 2022;9:832659. Published 2022 Mar 8. doi:10.3389/fnut.2022.832659
4. Vitamin D. Mayo Clinic. August 10, 2023. Accessed July 27, 2024. https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792. 
5. Mead MN. Benefits of sunlight: a bright spot for human health [published correction appears in Environ Health Perspect. 2008 May;116(5):A197]. Environ Health Perspect. 2008;116(4):A160-A167. doi:10.1289/ehp.116-a160
6. Soga M, Gaston KJ, Yamaura Y. Gardening is beneficial for health: A meta-analysis. Prev Med Rep. 2016;5:92-99. Published 2016 Nov 14. doi:10.1016/j.pmedr.2016.11.007
7. Panțiru, A. Ronaldson, N. Sima, A. Dregan, R. Sima. The impact of gardening on well-being, mental health, and quality of life: an umbrella review and meta-analysis. Systematic Reviews. 2024;13(1):1-9. doi:10.1186/s13643-024-02457-9
8. Soils and public health. Sustainable Soils Alliance. Accessed July 27, 2024. https://sustainablesoils.org/about-soils/soils-and-public-health. 
9. Reber SO, Siebler PH, Donner NC, et al. Immunization with a heat-killed preparation of the environmental bacterium mycobacterium vaccae promotes stress resilience in mice. Proceedings of the National Academy of Sciences. 2016;113(22). doi:10.1073/pnas.1600324113