The commitment to regular exercise remains a challenge for many, however, it doesn’t necessarily entail going to a gym or embarking upon rigorous workouts. Gardening is increasingly gaining popularity as a means of staying physically and mentally fit, offering a plethora of health benefits.
Studies have indicated that gardening can provide moderate to vigorous physical activity for younger adults, and low to moderate activity for older adults. Additionally, it offers muscle-strengthening benefits and possesses one of the lowest injury rates among various physical activities according to the US Physical Activity Guidelines for Americans.
The benefits are not limited to physical well-being. Merely two hours of gardening each week can uplift one’s mood, and engaging in communal gardening in communities and schools can foster social connections that alleviate stress, mitigate isolation, and may even aid in preventing dementia, as supported by research.
This year, gardening for fitness is anticipated to become a significant trend. Rishi Mandal, who is the cofounder and CEO of the fitness coaching app Future, has observed a surge in clients expressing an interest in incorporating gardening and landscaping activities into their fitness routines. He believes that its accessibility, meditative advantages, and ability to harmonize with a fast-paced lifestyle make it an appealing option for individuals seeking less intensive fitness regimens.
Gardening serves as a comprehensive workout, engaging all major muscle groups and providing benefits akin to walking or Pilates. The varied activities involved, such as digging, planting, mowing, and weeding can facilitate in burning a substantial amount of calories. For instance, the US Centers for Disease Control and Prevention noted that a person weighing 154 pounds can burn an average of 330 calories per hour through gardening.
Tom Adkinson, a 72-year-old gardening enthusiast, attests to the physical benefits of gardening. He devotes hours to tending to his three gardens, considering it to be strenuous exercise, particularly when he manually turns the soil and performs various bending and stretching movements.
Similar to any form of exercise, it is imperative to warm up before engaging in gardening. Incorporating stretching exercises and a brief walk can prepare the body for the physical demands involved, and it is essential to bend at the knees when lifting heavy objects.
For novices in gardening, it is advisable to commence with brief sessions and gradually increase the duration and intensity of time dedicated to gardening. With experience, one can intensify the challenge by accelerating the pace of tasks, such as mowing the lawn or carrying heavy watering cans.
The tangible rewards of gardening, such as fresh produce and a beautiful yard, further contribute to the sense of fulfillment and accomplishment that can be derived from this physical activity. For Adkinson, reaping the rewards of his labor is far more gratifying than visiting the gym.
It is evident that gardening holds a multitude of physical and mental health benefits and seems to be a trend that is enduring. Therefore, if you seek a new method to maintain physical fitness and well-being, why not consider giving gardening a try? It may very well become your preferred workout routine.
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