Not yet into gardening? Consider digging in (pun intended) this summer. Whether you have a sprawling yard in the country or a small balcony in your condo, the evidence is clear: This is a warm-weather activity that benefits everyone. 

Over the past couple of decades, research has shown a ton of support for gardening as a tool to engage with nature, connect with others and boost physical health and mental wellbeing.

One of the biggest recent studies connecting cultivating plants with good health was published in the Journal of Affective Disorders – it showed people who spend time gardening outside have better quality sleep. The study looked at more than 60,000 participants and those who gardened regularly had “lower odds of multiple sleep complaints,” including sleep apnea, feeling sluggish during the day and insomnia. 

Another study published in the journal People and Nature found that caring for plants, connecting to nature and enjoying a sense of accomplishment from the hobby bolsters both mental and social well-being.

And when it comes to longevity, research from the U.S.-based Mather Institute (an organization dedicated to aging well) surveyed more than 2,000 older adults and found that backyard horticulture supports our psychosocial and physical health. 

Benefits like these ring true to Duncan, B.C.-based horticultural therapist Christine Pollard. “Gardening gets me up in the morning. There’s so much pleasure in it, from the first seeds germinating to the veggies we put on our dinner plates,” she says. “I get my exercise, my solitude, my sense of accomplishment and productivity and time to process my thoughts when I’m in the garden.” Nancy Lee-Colibaba, a horticultural technician who has decades of experience in horticultural therapy in Burlington, Ont., shares a similar view. “I love growing my own food. I love the challenges the garden throws at me. I love teaching my granddaughter the wonder of plants,” she says. “My garden is my sanctuary, I can putter around and take my mind off my problems and it gives me great exercise.” 

Practice Horticultural Aerobics

“The garden keeps you moving, even when you don’t want to. I have arthritis, but the garden requires me to keep bending and stretching. I exercise without even knowing I’m doing it because I’m so engrossed. It makes you extend yourself,” says Pollard. 

It’s true – all that bending, digging, shovelling, schlepping heavy pots, planting, pushing wheelbarrows and weeding qualifies as low-to-moderate intensity aerobic exercise. It strengthens muscles and bones, keeps the body limber, improves blood flow to the brain, protects the heart against cardiovascular diseases, burns calories, and time outside boosts our vitamin D levels (which are key when it comes to immune function). 

Research also shows gardening maintains our cognitive function. “It exercises our memory, short and long term, season to season, year to year. You always remember what grows best,” says Pollard. For the past decade in Norway, dementia patients have been prescribed time in the yard, or “care farms,” because of the benefits working the land has on memory. 

And if you’re growing fruits and veggies alongside your perennials, there’s another obvious benefit: You can eat the nutrient-rich bounty you sow. Your produce haul will help you get more vitamins and antioxidants into your diet.

Sow Stress Relief

There’s a plethora of studies that prove gardening is a good stress reliever (it actually lowers our cortisol levels), but it has also been shown to significantly reduce symptoms of depression and anxiety, increase our serotonin and other feel-good hormones, foster neuroplasticity and enhance mindfulness. Some studies have found tending plants significantly improves and reduces symptoms of post-traumatic stress disorder. “You can weed or dig and let your thoughts wander. Your garden tunes you into your senses, and your senses become attuned to your surroundings,” says Pollard. “The garden can be your chill place – your place to relax and enjoy.” 

It’s beneficial when it comes to finding purpose in caring for something, hopefulness (those bulbs will bloom again next year) and connecting with nature. “It can increase your motivation – if you enjoy what you’re doing, you might want to learn more. It can also boost your self-esteem because it gives you an ‘I can do this’ attitude,” says Lee-Colibaba. 

Weed out Loneliness

Pollard says that planting in community gardens can also help combat loneliness and social isolation, which can be a concern in older adults. “You can share your veggies, put your produce in a fall fair or take it to the food bank. You can compare what you’re growing with neighbours and friends and share your knowledge,” she says. Plus, spreading your gardening experience with others helps fight social isolation,