Discover the joy and benefits of gardening

National Gardening Week

A garden is a space for groups, families, and individuals to enjoy, share and grow their joy of gardening. Whether you’re sowing new seeds, relaxing in your favourite green space, or taking a break to tend to your houseplants – gardening can have many positive benefits on your mental, emotional and physical wellbeing.

What are the health benefits of gardening?

1. Enhances emotional wellbeing

Happiness is hard to measure but it’s usually tied into positive self-esteem and a sense of satisfaction, both of which can be greatly enhanced by gardening.

Completing a specific task, such as weeding or pruning, is very satisfying and provides a sense of control, which can be comforting. The natural rhythm of the gardening year, an awareness of the seasons, and a recycling of resources can contribute to a general sense of commitment.

2. Protects the heart

Staying active helps to protect against heart disease and strokes, and gardening is an excellent form of aerobic exercise. Although the intensity is lower than a gym workout, gardening usually lasts twice as long and you can burn around 300-400 calories an hour when mowing the lawn or digging.

As long as an activity makes you feel warmer, breathe harder and make your heart beat faster, activities such as gardening count towards the 150 minutes of moderate-intensity weekly activity that the British Heart Foundation recommends for a healthy lifestyle.

3. Reduces stress

Too much stress can affect your blood pressure and compromise your immune system, but research has shown gardening to be a brilliant stress-buster, producing a drop in cortisol, the stress hormone.

4. Can help people live longer

Gardeners are optimistic: always planning. A study from University College London found a daily 30 minutes of activity reduced the risk of early death by 17%.

5. Supports healthier eating

If you grow your own food, you’re likely to eat a healthier diet of your home grown produce, which can reduce the risk of diabetes and help to lower your Body Mass Index (BMI).

6. Top up your vitamins

Gardening is a good way to top up your vitamin D, more vitamin D means better calcium absorption which means stronger bones – so, if you do take a tumble, it’s less likely to result in a fracture.

It is important to recognise any pain that you may associate with following any gardening activities. Below are some tips to recognising gardening injuries and how to minimise the risks.

Recognising garden injuries

Injuries aren’t always recognisable immediately, so keep an eye out for stiffness and discomfort which can be uncomfortable to begin with, then settle and return a few days later.

When gardening you are likely to be bending and crouching down on numerous occasions which can cause hyperflexion from the knee rolling onto the back of the knee cartilage.

Other common gardening movements, such as digging, often involve lifting a heavy weight, away from your centre of gravity at arm’s length, putting strain on the shorter muscles in your back. This risk increases as you get older or suffer from arthritis.

How to minimise the risk of injury

Using raised beds reduces the risk of injury by minimising the range of movement needed for tasks such as weeding and planting. Similarly, the use of a gardening stool or kneeling pad when weeding or planting reduces the pressure on your joints.

You can minimise the risk of injury by listening to your body and knowing when something isn’t right. You wouldn’t play rugby without being prepared, so don’t garden without being ready. Simple things like taking your time getting up from the ground can make a huge difference.

Five tips to avoid injury

1. Warm up

A short brisk walk around the garden, followed by some simple stretches is good preparation for gardening.

2. Build up gradually

We’ve all been there, lots to do, there’s a temptation to do over do it. Your body needs time to adapt, particularly when you get older. To get your body used to physical activity, start by tackling a small area of the garden for a short period of time and see how you get on.

3. Your positioning

Repetitive activities can lead to injury if your technique or posture is wrong. Make sure you are comfortable doing a task – if not stop and re-adjust. Varying jobs based on whether you need to stand, sit, crouch or bend can help you avoid putting unnecessary strain on your joints.

4. Long handled tools

If you can, use long handled tools as reduces the amount that you will need to crouch, bend down, or stretch.

5. If you need to, ask for help

Don’t be afraid to ask for help when you need it. If you’re trying to move something that is too heavy, or pull something stubborn out and you struggle on, you increase the risk of injuring yourself.

Don’t let your joints hold you back

If pain is limiting your ability kneel or enjoy your garden, our experienced team of Orthopaedic Consultants and Physiotherapists can help. Get in touch by completing our online form or by calling our Private Patient Team on 01580 363158.

Published on 02 May 2022