Gardening for Health and Fitness

Gardening is a wonderful way to spend time for outdoor activities and get creative, but did you know it’s also a brilliant roadmap to improve overall health and physical fitness? Well, gardening comes with great rewards for every single part of you-mind, body, and spirit.


With too many things going in our lives on a day-to-day basis, we try to be multi-tasking champs, often at the risk of our personal health. And with constant stimuli and task overload, we force our minds to focus too hard and too long. Suffice-to-say, this is can cause serious negative impacts on every part of us. The best remedy for this is to get out in the garden; it helps us relax the mind and focus on just one thing. But wouldn’t it be a great idea to turn gardening into workouts?

Gardening is absolutely an enjoyable hobby that features many of the elements of a fitness regime, like pulling, lifting, stretching and pushing. I bet you may not even realize how full of zip you’re being.

Improve and reap good health, and fitness by Gardening

Creating and taking care of your garden involves plenty of moderate cardiovascular activities. In order to monopolize all the health benefits of gardening, try incorporating these gardening workouts into your fitness program.

1. Trimming your grass

Cutting grass keeps your garden looking neat and beautifully defined. I know pushing your lawn mower may seem like a tedious task, but it is an efficient form of exercise to work your cardiovascular system, legs muscles, and the muscles in your shoulders, back, and arms. If you do this on a regular basis, it will also help you lose weight. Nevertheless, metabolism-boosting and calorie-burning effects of mowing your lawn often vary, depending on the type of lawn mower you’re using as well as your overall body weight.

2. Regular weeding

Weeding is, without a doubt, a great workout. Clearing weeds using a weed cutter helps work your shoulder muscles, arm muscles, the pectorals across your chest, and abdomen. Don’t be tempted to kneel while pulling out the weeds, but use this time for leg workout. Just squat, and make sure you firmly hold that position until the legs burn. Also, don’t give in easily to the urge to kneel or sit. This way, you’ll give your leg muscles superb workouts.

3. Clean out your garden

Did you know that sweeping for only 30 minutes can help you burn about 100 calories? Cleaning your garden beds is an example of moderate intensity activity that most health experts recommend to maximize health and fitness. To reap the maximum benefit from cleaning, you need to work at a brisk pace. Motivate yourself with some fast tempo music that you really enjoy and dance, while cleaning to increase working intensity or speed.

Raking to the rhythm is also an amazing way to work upper body, including your abdominal muscles, pectorals across your chest, and shoulders. It’s even better than sweeping, especially after cutting the grass. You can easily burn a huge amount of calories-Imagine losing 300 calories in just an hour and transforming your outdoor area into a brilliant social space. Isn't that amazing!

4. Flex your muscles by clearing your backyard

Clearing an overgrown backyard of brush involves excellent workouts that benefit your body. If you have trees, it would be best to take them out with a chainsaw, or tree shear. Use a brush mower to eliminate the remaining brush and weeds. Remove large items, such as tree limbs with a wheelbarrow. Cutting trees, loading up them on a wheelbarrow and carting the garbage away from your garden undeniably works your core, arms, back, forearms, and shoulders thus giving you a great upper body workout.

5. Work-up a sweat digging

Digging does not only work your core, shoulders, arms, back, and leg muscles, but also brings you into contact with certain 'Mycobacterium vaccae’ bacteria. We always think that all bacteria are bad, but that is not the case with these bacteria that help stabilize mood, as well as better sleep. Be sure to use a spade with a long handle (height of your waist); it helps to keep your back upright. Also, keep the digging action near your body and try to engage your abdominal muscles.


If you are suffering from depression, stress, anxiety, or mobility complexities, gardening can help you a great deal. It’s a powerful antidote for a healthy, joyful, and long-lived life. By embracing the gardening workouts above, you can greatly benefit your body, mind, and spirit.


Amelia Robinson is a lover of plants and gardens, as well as an educator on this topic. It’s her goal to make sure that you get the chance to learn what you need to about gardening to succeed with your own home garden at the blog You’re not going to find just a collection of basic articles about gardening here. Instead, she wants to answer the difficult questions for you. She tweets at @robinsonplants

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