Gardening Transforms Your Mental Health and Quality of Life
Researchers analyzed 40 studies to explore the impact of this simple and relaxing activity. Interested in starting your backyard garden? Here are the best crops to grow at home.
STORY AT-A-GLANCE
Gardening activities lead to reduced depression symptoms, enhancing your mental well-being significantly
Overall well-being increased by 55% through gardening interventions, showcasing its powerful impact
Regular gardening decreases stress levels and cortisol, promoting a calmer state of mind
Engaging in gardening activities also encourages the adoption of healthy behaviors, including increased physical activity and better nutrition
Community gardening fosters social connections and support networks, strengthening community ties
Gardening isn’t just a hobby; it’s a powerful tool for enhancing your mental health and quality of life. When you engage in gardening, you’re not just planting seeds — you’re participating in an activity that blends physical exercise, recreation and therapy. This combination offers a unique pathway to boost your emotional and physical health, providing a holistic approach to well-being.
The hands-on nature of gardening gives you a sense of accomplishment and a connection to something greater. Whether nurturing plants in your backyard or participating in a community garden, these activities foster a therapeutic environment that supports your mental resilience and overall life satisfaction.
Study Highlights the Importance of Gardening in Health
Recent research has uncovered compelling evidence that gardening significantly enhances health. In a 2024 review and meta-analysis published in the journal Systematic Reviews, researchers sought to identify the benefits of gardening on people’s mental health, well-being and quality of life.
“Our umbrella review based on existing systematic reviews and meta-analyses aimed to synthesize the state of knowledge on gardening-centered activities’ impact on multiple well-being outcomes and evaluate the quality of the reviewed evidence,” the study authors said.
After analyzing multiple studies, they found that engaging in gardening activities leads to reduced symptoms of depression and anxiety, as well as an overall increase in quality of life.
For instance, the meta-analysis conducted by the authors showed a 55% improvement in well-being measures among participants involved in various gardening interventions. These findings highlight the substantial benefits that gardening offers to both general and vulnerable populations, including individuals with dementia and other mental health conditions.1 According to the authors:
“The included reviews documented a positive effect of gardening and/or horticultural therapy on multiple measures of psychological well-being (e.g. neighborhood cohesion, trust and social networking) and physiological well-being. All gardening activities and interventions appeared to provide benefits to psychological and/or physiological well-being.”2
Higher levels of well-being are strongly associated with a reduced risk of chronic diseases, such as cardiovascular ailments and diabetes. Engaging in gardening activities also encourages the adoption of healthy behaviors, including increased physical activity and better nutrition, which directly contribute to overall health enhancement.3
Gardening Helps Calm Your Mind
Gardening also fosters emotional resilience by providing a therapeutic outlet for stress relief and promoting positive emotions. Studies have shown that regular gardening enhances your cognitive function, which improves your concentration and mental clarity.4 5 This blend of physical and mental stimulation makes gardening a valuable tool for maintaining your physical and psychological health.
Furthermore, people who engage in gardening activities report reduced symptoms of depression and anxiety, lower stress levels and improved cognitive function. The hands-on nature of gardening also fosters a sense of accomplishment and purpose, which are essential for mental health.
“Proximity to nature, because of gardening, infuses feelings of connectedness with nature that promotes positive [effects], lifted mood and tranquility. Spending time outdoors in a relaxed atmosphere can make people more mindful of the present, gain emotional resilience and combat stress through greater vitality,” the researchers reported.6
Connecting with nature through gardening promotes positive emotions and creates a serene and calming environment, which lowers your cortisol levels and reduces feelings of anxiety.7
The natural surroundings and the act of nurturing plants provide a therapeutic escape from the pressures of daily life, giving you a sense of peace and relaxation. This tranquil setting allows you to unwind and recharge, contributing to your improved mental health.8
Gardening Inspires You to Move More
Additionally, the physical activity involved in gardening contributes to better physical health, creating a comprehensive approach to enhancing overall well-being.9
When people engage in gardening, they often incorporate more physical tasks into their daily routines, such as digging, planting and weeding.10 These activities not only provide moderate exercise but also help you maintain a healthy weight and enhance physical fitness.
The physical activity involved in gardening plays a significant role in enhancing overall health. Regular gardening helps improve your cardiovascular health, strengthen muscles and increase flexibility.11
Moreover, the hands-on nature of gardening alleviates symptoms of conditions like arthritis by promoting joint movement and reducing stiffness. This combination of physical exertion and skillful manipulation of plants fosters a sense of accomplishment and independence, further boosting mental well-being.12
Additionally, gardeners tend to consume more fruits and vegetables, as they have easier access to fresh produce grown in their gardens.13 This increase in nutrient-rich foods contributes to better overall health and reduces your risk of chronic diseases.
Joining a Community Garden Helps You Connect with Other People
By integrating physical exercise with recreational and therapeutic elements, gardening offers a holistic approach to well-being that supports sustained mental health and quality of life.14 It also has social benefits, particularly if you partake in a community garden.
Engaging in community gardening projects fosters interaction among diverse groups, creating a sense of belonging and mutual support. This environment helps reduce feelings of loneliness and social isolation, particularly among vulnerable populations such as the elderly and those with mental health challenges.15
By working together towards a common goal, individuals develop stronger social ties and enhance community resilience. Additionally, the availability of green spaces promotes outdoor activities, encouraging a more active and healthier lifestyle among community members.16 The researchers noted:
“Community gardening provides a safe and relaxed context for social interaction, which can counteract feelings of loneliness and social isolation, particularly among vulnerable groups such as people with pre-existing learning difficulties and mental health. It provides an opportunity for greater community cohesion and social connectedness, increasing one’s network of social support.”
As gardening improves your physical and mental health, the demand for medical treatments to address chronic diseases and mental health conditions decreases. Healthier populations require fewer medical interventions, allowing resources to be allocated more efficiently within public health systems. Furthermore, community gardens enhance property values in urban areas by making neighborhoods more attractive and sustainable.17
To maximize the benefits of community gardening, providing accessible resources and support is essential. This involves ensuring that community gardens are available and easy to access for all members of the community, regardless of their socioeconomic status or physical abilities.
Providing gardening tools, educational workshops and assistance from trained horticultural therapists are all great ways to boost the success of community gardens. Having a supportive environment where individuals share knowledge and collaborate on gardening projects helps strengthen social connections and enhance the overall sense of community.18
Gardening Helps Improve Your Sleep
Are you struggling to get enough sleep at night? Gardening can do wonders for that as well, as studies have found a positive connection between gardening and improved sleep. According to one survey involving more than 62,000 participants, those who engaged in gardening activities but didn’t exercise had a much lower risk of sleep problems, as compared to participants who did neither.19 Gardeners also reported increased sleep quality.
Gardening also has noticeable positive effects against insomnia, daytime sleepiness and sleep apnea, much like exercise. In fact, the U.S. Centers for Disease Control and Prevention (CDC) classifies gardening as a form of moderate cardiovascular activity, and doing it for 30 to 45 minutes a day burns around 150 to 300 calories.
However, remember that there are many aspects to gardening, and not all gardening activities are created equal. Digging, raking, intensive weeding and mowing burn as many calories as moderate to high-intensity exercise, and helps restore your dexterity and strength. Doing more passive activities like standing and watering will not increase your heart rate much.
Ready to Grow Your Own Garden? Start with These Crops
If you’ve decided to start gardening, the next important decision would be to select the foods you’ll be growing. There’s a wide range of fruits, vegetables, herbs and even edible flowers to choose from, but if you’re looking for the easiest, most nutritionally dense crops to grow at home, here are a few great choices listed by Modern Farmer:20
Beans — They germinate very quickly and are easy to grow, thriving whether planted directly in the ground or in containers. They reach maturity between 45 and 60 days. Just remember to prepare and cook them properly to reduce their lectin content.
Potatoes — Growing potatoes is easy — simply bury one and water it, then wait for the leaves to grow from the soil. They take between 60 and 130 days to reach maturity, depending on the variety you’re growing.
Winter squash — This versatile crop tastes delicious when used as a side dish or made into soup. It takes between 60 and 110 days for winter squash to reach maturity; just check to see that the rinds are firm and full of color, which means they’re ready to be harvested.
Sweet potatoes — To grow this, you need to buy sweet potato slips; these are tiny sweet potato plants with small roots. The plants will take around 100 days to mature.
Mushrooms — They’re among the most versatile foods you can grow. Many varieties thrive indoors and can be planted year round. Lion’s mane or oyster mushrooms can be harvested within 30 to 40 days.
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