This post was written by Megan Hartsell, MSN, RN, FNP-C, CEN, Employer Clinics, Parkview Employer Solutions.
With winter weather coming to an end, it’s time to start looking ahead to spring and planning meaningful activities for warmer days. One activity to consider is gardening. You may think of gardening as a leisure activity, but it also offers several health benefits and can save you some money, too.
Movement
Did you know that gardening is a form of moderate-intensity exercise that can burn about 300 calories per hour? The Centers for Disease Control and Prevention (CDC) recommend 150 minutes per week of moderate-intensity exercise and two days per week engaging in muscle-strengthening activities. Activities such as digging, raking and planting all contribute to these numbers. Carrying water, dirt and mulch helps to strengthen muscles, while squatting and bending while tending to the garden can help keep joints mobile and flexible. As a result, gardening can help to prevent osteoarthritis, diabetes and other medical conditions.
Nutrition
In addition to increasing physical activity, gardening also provides access to an assortment of nutritious foods. A wide variety of fruits, vegetables and herbs can be grown at home, even in smaller spaces. There are many benefits to having easy access to fresh produce. For example, when you grow your own food, you can decide whether to use chemicals and pesticides. You are also more likely to eat the produce that you grow, which provides extra fiber, vitamins and nutrients.
Gardening can make you more conscious of maintaining a healthy diet overall, too. Increased consumption of fruits and vegetables can help prevent diabetes, heart disease and high blood pressure.
Mental health
Gardening can also help improve your mental health. Increased exposure to sunlight can help improve mood, sleep and cognitive function, as well as reduce the risk of dementia by 50%. Sunlight increases the level of vitamin D in your body, providing a much-needed boost after a dreary winter.
Gardening also helps to decrease stress, which can result in an improved immune system. Serotonin and dopamine levels naturally rise when spending time outdoors, which means gardening can also lead to lower levels of anxiety. You’re not just caring for the plants in your garden; you’re also caring for yourself.
If you decide to try gardening this year, here are a few tips to help you stay healthy:
- Wear sunscreen and a hat to protect yourself from the sun. Try to go out earlier in the day, before the UV rays are strongest.
- Wear gloves to limit exposure to skin irritants.
- Do some light stretching before working in the garden. Take frequent breaks and drink plenty of water.
- Follow proper body mechanics when lifting. Always lift with your legs. You can protect your knees by using a foam cushion when kneeling. If bending and kneeling are difficult, try using raised garden beds.
Employee resources to support a healthy workforce
Parkview Employer Solutions partners with area businesses to deliver innovative services that improve employee health and well-being, including Employer Clinics, Signature Care, Workplace Wellness, Employee Assistance Program, Occupational Health and more. For additional information, please contact [email protected].
Resources
CDC
American Diabetes Association
American Psychiatry Association
