Gardening is not just gardening, it is a gymnastic activity as it burns calories and also tones up muscles and makes one more flexible. It has been proven that gardening helps to burn a range of 150-300 calories in the same way as it happens when a person walks or practices yoga. Gardening is a fun, time-saving, strength, cardio, and low-impact physical exercise method of maintaining good health and fitness in natural surroundings. Many people asked: Is gardening a Workout?
Gardening Activities That Count as Exercise
Every gardening job requires different muscles and provides an array of workouts:
| Activity | Muscles Worked | Calories burned (30 minutes) | Equivalent Gym Exercise |
| Digging | Arms, Core, Back | 200-250 | Deadlifts |
| Weeding | Legs and shoulders and grip | 150-200 | Squats + forearm curls |
| Mowing (push mower) | Cardio, legs | 250-350 | Treadmill jog |
| Raking | Arms Back, arms Core | 180-220 | Rowing machine |
| Pruning Trees | Shoulders, Upper back, shoulder | 150-180 | Shoulder presses |
Note: More strenuous Tasks, like carrying soil, will burn more calories than smaller ones, such as watering.
Health Benefits of Gardening as a Workout
Gardening can provide both mental and physical health benefits:
Strength & Endurance
- Shoveling Soil: Imitates resistance exercises for the back and arms.
- Pots for Carrying: Develop the grip strength, similar to the farmer’s carry.
- The act of pushing a wheelbarrow engages the legs and the core.
Cardiovascular Health
- The Heart Rate is Raised: Activities such as mowing are a good match for moderate intensity in cardio.
- Increased Circulation: Constant motion improves blood flow.
Flexibility & Balance
- Bending and stretching: Planting or weeding can improve mobility, just like yoga is stretching.
- Uneven Terrain: Using gardens increases stability, similar to a balance board.
Mental Health Perks
- Stress Reduction: Time outdoors decreases cortisol levels, which helps to calm the mind.
- Vitamin D Boost: Moderate exposure to the sun boosts mood and bone health.
How to Maximize Gardening as Exercise
Make gardening a planned workout by following these tips:
Turn It Into a Structured Workout
- Warm-Up (5 minutes) Begin by stretching legs and then back using arm circles or lunges.
- Circuit Training: 10 min digging – 5 min raking – 5 min squat-weeding.
- Cool-Down: Water gently and with stretching (e.g., Hamstring stretch 20 seconds per side).
Intensity Boosters
- Use heavy gloves when pruning to provide additional resistance.
- Do a lunge while weeding instead of kneeling to work the quads and glutes.
- Speed-mow using a push mower at a fast pace to burn calories.
CDC Recommendation
- Try to get 150 minutes per week of moderate activity, which includes gardening!
Gardening vs. Traditional Exercise
How does gardening compare to fitness classes?
| Factor | Gardening | Gym Workout |
| Cost | Free (or plant expenses, $2-$10) | Fees for membership ($20-$100/month) |
| Environment | Outdoors, nature connection | Indoors, controlled |
| Variety | Tasks vary seasonally. | Fixed routines |
| Mental Health | Stress-reducing | Feels like a job |
Best of Both Worlds: Gardening and fitness days in between to create variety and balance.
Gardening Is A Workout!
Gardening is a moderate exercise, which can help you get stronger and cardiovascularly fit, and make your life better as you make edible flowers or fruits. Whether it is uprooting or hacking, all the work shapes your body and relaxes your mind. Take your shovel and improve your fitness as you work naturally!