The Physical Health Benefits of Gardening: The Best Whole-Body Workout You’ll Ever Love
Have you ever hit the gym, only to leave feeling sore, exhausted, and a little uninspired? Me too. For years, I struggled to stick to a fitness routine that felt enjoyable and sustainable. And then the kids came and I struggled finding the time and not feeling like I was leaving them out. Then, something clicked: my garden became my gym. Without even realizing it, I was performing squats, lifting weights, and stretching like a yogi—all while planting tomatoes, pulling weeds, and hauling bags of compost. The best part? It never felt like “working out.”
Fast forward a few seasons, and my body is stronger, my energy levels are higher, and I’ve gained a new appreciation for what gardening can do—not just for my plants but for my physical health. If you’ve ever wanted a workout that’s effective, fun, and productive, gardening might just be the answer you’ve been looking for. Let’s dig into the science of why gardening is one of the best whole-body exercises out there and how you can reap the rewards.
Why Gardening Is the Ultimate Full-Body Workout
Gardening engages your entire body in ways that mimic a functional fitness routine. Think of it as a series of natural movements that strengthen muscles, improve flexibility, and build endurance—all while you enjoy fresh air and sunshine.
When you’re gardening, you’re performing a variety of movements that target different muscle groups. Digging and shoveling, for example, engages your core, shoulders, and arms while building strength and stability. The motion of lifting and turning with a shovel is similar to resistance training at the gym. Weeding and planting require you to squat or kneel, strengthening your legs, glutes, and back while enhancing your flexibility. Carrying heavy bags of soil or watering cans builds upper body strength and improves your overall balance.
According to a study published in the British Journal of Sports Medicine, gardening burns anywhere from 200 to 400 calories per hour, depending on the intensity of the activity. That’s comparable to a brisk walk or light jog—but far more enjoyable than staring at a treadmill screen.
Three Garden Activities That Strengthen Your Body
The beauty of gardening is that it doesn’t feel like exercise, but the benefits are undeniable. Here are three common gardening tasks that everyone can do to work their muscles and boost their fitness.
1. Digging and Turning Soil
Digging and turning soil are powerhouse activities in the garden. These actions are a combination of weightlifting and cardio. As you dig, turn, or aerate soil, you engage your arms, shoulders, core, and legs, building strength and improving overall stability. To maximize the benefits, use a full range of motion while shoveling and switch sides frequently to ensure both arms get equal work. Spending an hour digging can burn up to 350 calories—more than some gym sessions!
2. Weeding
Weeding might seem tedious, but it’s a fantastic lower-body workout. The constant squatting, bending, and stretching needed to pull weeds targets your legs, glutes, and lower back. It also improves your balance and coordination, especially if you alternate between squatting and kneeling positions. Weeding can burn up to 300 calories an hour, making it a productive and calorie-torching activity.
3. Harvesting and Pruning
Harvesting and pruning involve repetitive reaching and cutting motions, which help improve arm strength and hand dexterity. Moving around the garden during these tasks keeps your heart rate elevated, adding a cardio component to the activity. Incorporating gentle stretches as you work can help avoid stiffness and promote flexibility. Pruning and harvesting burn about 250 calories per hour—and they leave you with tangible rewards like fresh produce or beautifully shaped plants.
Beyond the Physical: Gardening for Cardiovascular Health
Gardening isn’t just about muscles and calories—it’s also a fantastic way to support your heart health. Regular gardening activities can reduce blood pressure, lower stress levels, and decrease the risk of heart disease. These benefits come from the combination of physical exertion and the calming effects of being outdoors.
Another bonus? Gardening exposes you to sunlight, which helps your body produce vitamin D. This essential nutrient supports bone health, boosts immune function, and improves mood. Spending even a few hours a week in the garden can have profound effects on your overall health and well-being.
Tips for Safe and Effective Gardening Workouts
Like any form of exercise, gardening requires some precautions to ensure you stay safe and get the most out of your efforts. And always consult your doctor for professional medical advice before starting something new. I am not a doctor. I am a gardener. Start with a gentle warm-up to loosen up your muscles before diving into heavy tasks like digging or lifting. Pay attention to your posture, especially when lifting heavy objects—bend from your knees, not your back, to avoid injury.
Hydration is key, especially on hot days. Keep water handy to stay hydrated as you work. And remember to pace yourself. Alternate between strenuous tasks like shoveling and lighter ones like pruning to prevent fatigue and give your muscles a break.
Gardening Is More Than Exercise—it’s Therapy
One of the most rewarding aspects of gardening as a physical activity is that it doesn’t feel like a chore. Unlike traditional workouts that focus on repetition and routine, gardening engages your mind and spirit as much as your body. There’s something deeply satisfying about seeing the tangible results of your work—whether it’s a vibrant bed of flowers, a basket of fresh vegetables, or a lush, green lawn.
Gardening gives you a sense of purpose and accomplishment that few other forms of exercise can match. It’s not just about getting fit; it’s about nurturing something outside of yourself and reaping the benefits both physically and emotionally.
Call to Action: Don’t Miss the Next Chapter!
Ready to dig deeper into the benefits of gardening? This is just part one of a two-part series by Homegrown and Harvested. Next time, we’ll explore the incredible mental health benefits of gardening and how it can help you find peace and joy in every season.
Subscribe to our newsletter today so you don’t miss it! Whether you’re a seasoned gardener or just starting out, our blog is here to inspire, educate, and motivate you to grow a healthier, happier life—one garden bed at a time.
