Could pulling weeds burn more calories than a brisk walk? You might not expect what the answer is! Some may forget that gardening counts as exercise, since the amount of calories spent can be nearly the same as walking. This guide will help you compare levels of activity and give you ways to improve your workout. Calories Burned: Gardening vs. Walking?
Calorie Burn Showdown: Gardening vs. Walking (By Activity)
How do gardening and walking stack up? Here’s a breakdown for a 150-lb person over 30 minutes.
Moderate-Paced Walking
- Calorie Burn: 120-180 calories
- Factors: Speed, incline, and body weight impact burn. Faster steps or hills crank up calories.
Gardening Tasks Compared
| Activity | 30-Min Calorie Burn | Equivalent Walking Pace |
| Digging/Shoveling | 250-350 cal | Jogging (5 mph) |
| Mowing (Push Mower) | 200-300 cal | Brisk walk (4 mph) |
| Weeding | 150-200 cal | Leisurely walk (3 mph) |
| Raking Leaves | 180-220 cal | Moderate walk (3.5 mph) |
| Planting Seedlings | 120-160 cal | Slow walk (2.5 mph) |
Why Gardening Can Be Better Exercise
Gardening offers unique fitness perks. Here’s why it can outshine walking.
Full-Body Engagement
Walking: Works legs and core mainly.
Gardening: Engages arms (lifting), back (bending), and legs (squatting). It’s a total-body workout!
Interval Training Effect
Gardening mixes intense bursts (digging) with lighter tasks (planting). This boosts metabolism longer than steady walking.
Mental Health Bonus
Gardening reduces stress with nature’s calming effect. Treadmill walking can’t match that!
Gardening vs. Walking: Maximizing Your Calories Burn
Want to torch more calories? Try these tips for both activities.
Upgrade Your Gardening Workout
- Add Weight: Carry full watering cans to build strength.
- Squat, Don’t Bend: Engage glutes by squatting while weeding.
- Speed-Weeding Challenges: Set a timer to pick up the pace.
When Walking Wins
Walking is better for:
- Joint pain sufferers (low impact)
- Daily step goals
- Bad weather days (treadmill-friendly)
Real-World Scenarios
Short on time or chasing weight loss? Here’s how to choose.
“I Have 30 Minutes…”
- Better Calorie Burn: Heavy mulching beats walking.
- Better for Endurance: Power walking trumps light pruning.
“I Want to Lose Weight”
- Gardening Pro: One hour of digging burns 500+ calories.
- Walking Pro: Easier to do daily for consistency.
Gardening vs. Walking: Find Your Best Fit
Calories Burned: Gardening vs. Walking – For torching calories, vigorous gardening like digging wins. For consistency, walking is weather-proof and simple. Why choose? Alternate days or combine them – walk to gather garden supplies! Track your progress!