Most of us could use more exercise in our lives, and gardening is a great way to incorporate physical activity, stress relief and a healthier diet into our day. Working in your garden is a great alternative to going to the gym, walking or biking.  Not only will you get exercise, but you will have the great reward of the fresh fruits, vegetables and herbs you grow in your garden.  Increasing your intake of these healthy food items will add to your overall health and taste terrific.

Gardening uses a wide range of motions and works out a number of muscle groups.  As with any form of exercise, it’s important to warm up and stretch your muscles before beginning a gardening routine.  If you haven’t been exercising regularly, you’ll want to perform stretches regularly over a period of time to adjust your body to the work it will be doing in the garden.

According to CBS News, a 180 lb. person will burn 202 calories in 30 minutes of general gardening, 162 calories planting seedlings, and 182 calories weeding. You can alternate the more rigorous gardening activities with the easier ones as you get used to working out in your garden.  Remember to take your time and don’t overdo it.

Pace yourself and work up to the more strenuous movements in your gardening.  Gardening can involve quite a bit of bending and lifting, so you should remember to perform these motions in the correct way.  When you are lifting, bend your knees rather than bending at the waist. This uses your legs to lift, rather than your back.  When you are bending over, keep one knee on the ground when you are weeding, rather than bending at the waist. As you work through your gardening movements, try balancing the use of your left and right sides.

Even sitting and weeding can provide some exercise as you work your arms and waist.  Lunges using a hand-weeding tool are a simple and effective movement to use in the garden.

Another benefit of gardening as a workout is the mental and emotional lift you get from being outside and working on something you enjoy.  Gardening can lower your stress levels and produce endorphins that elevate your mood.

Being outdoors exposes us to fresh air and sunlight, which helps produce the recommended amount of vitamin D.  Vitamin D helps with the absorption of calcium, which is essential to forming and maintaining strong bones and teeth, as well as fighting osteoporosis.

Of course, the healthy food you will harvest from your garden will add to the benefits of gardening.  You can’t get that from going to the gym!  The next time you consider where to spend time to benefit your health and wellness, think of the garden.  You’ll get so much more out of a healthy and stress-free workout in your own backyard.