Good morning, this is your Wellness Wake Up Call with University of Illinois Extension.
Gardening and yard work are more than just chores—they are excellent forms of physical activity that benefit both the body and mind. Many of the movements involved, such as digging, raking, lifting, and weeding, engage multiple muscle groups and provide a moderate-intensity workout similar to walking or biking.
One of the biggest benefits of gardening is its ability to improve strength and flexibility. Tasks like shoveling soil, carrying watering cans, and pulling weeds work the arms, legs, and core, building muscle endurance over time. Bending, stretching, and reaching help maintain joint mobility and flexibility, which are especially important for older adults and those with conditions like arthritis.
Gardening also contributes to cardiovascular health. Raking leaves, pushing a lawnmower, or carrying mulch can raise the heart rate, promoting better circulation and endurance. Even lighter activities, such as planting flowers or watering, encourage movement and help reduce sedentary time.
Beyond the physical benefits, gardening supports mental well-being. Being outdoors in the fresh air, soaking up vitamin D, and connecting with nature can lower stress, boost mood, and promote relaxation. The satisfaction of growing food or beautifying a space adds to the overall sense of accomplishment.
Since gardening can be adapted to different fitness levels, it’s an accessible way to stay active at any age. This week, get outside and turn your yardwork into a workout!
Thank you for listening, I hope you have a happy and healthy day ahead! This has been Kristin Bogdonas, nutrition and wellness educator with University of Illinois Extension.
