It’s the spring growing season once again and millions of Americans are planting strawberries, carrots, leafy greens and other fruits and vegetables in their home gardens to enjoy later in the year.
One in three U.S. adults is a gardener, according to Penn State Extension service. But many may not know that the spring pastime can provide more benefits than just a full pantry.
Experts say gardening helps to improve physical health, as well as our cognitive abilities – helping to fight the effects of dementia in patients with Alzheimer’s disease and burn calories to maintain a healthy body weight.
Spending just 30-45 minutes in a garden a day may burn up to 300 calories, according to the Detroit Medical Center.
“These forms of gardening can actually improve muscle tone and strength, if done regularly,” the center said. “Even the less strenuous forms of garden upkeep – weeding, trimming and raking – can burn off about 300 calories an hour.”
That can be incredibly beneficial for people with mobility problems, offering a way to sweat and move while seated. That’s why experts say people of nearly any age can garden, with the exception of young children who might be hurt by tools.
“Gardening offers many benefits for everyone, including older adults and those with mobility issues,” said David Hillock, a horticulturist at Oklahoma State University Extension service.
But beyond the physical boost, gardening also helps to support a healthy brain, according to researchers. It provides mental stimulation, as gardeners have to plan, problem solve and recall plants they’ve cared for, Smita Patel, an integrative neurologist at the Illinois hospital group Endeavor Health, told The Washington Post.
There is research showing the hobby can lower inflammation tied to developing dementia and increase levels of proteins that improve the brain’s ability to take in new information and respond to challenges.
Another study that tracked participants throughout their lives found that frequent gardeners had better thinking and memory than people who never gardened.
Although any level of physical activity may improve brain health, according to public health officials.
Still, the physical benefits of gardening on the brain may also be the result of its majorly positive effects on mental health. Gardening reduces levels of the stress-driving hormone cortisol, Georgia’s Emory University says, which is tied to developing dementia.
A study in Norway showed that gardening improved the severity of depression after 12 weeks.
It also boosts mood and improves self-esteem, researchers at Michigan State University found in a study of members of a community garden in 2024.
“We saw that many individuals found joy, purpose and meaning in their work, and their confidence and self-esteem was boosted, which helped them deal with mental health challenges such as depression, anxiety and stress,” Eva Coringrato, one of the study’s authors, explained.
You don’t need to garden for that long to improve your mental health, either. Just 10-20 minutes spent in nature can do the trick, Cornell University researchers said.
