Gardening is not just a hobby, but a way to improve your physical and mental wellbeing. Whether you have a large garden or a small balcony, you can reap the rewards of this therapeutic activity. The physical benefits of gardening are well-known. Mark Emery, Training & Education Officer at Thrive, an organization that promotes health and wellbeing through gardening, states that general garden activities such as mowing the lawn and digging can help burn over 300 calories an hour. Gardening can also improve our physical health, reducing the risk of chronic diseases such as heart disease, diabetes and some cancers. But, while we already appreciate that gardening can give us a good workout for free, there is increasing evidence that it improves our mental health, too. According to a YouGov Survey for the Horticultural Trade Association in 2024, 85% of those questioned agreed that gardens and green spaces boost their mood. Even back in 2021, the Royal Horticultural Society (RHS) reported that those who garden every day have wellbeing scores 6.6% higher and stress levels 4.2% lower than people who don’t garden at all. What is it about gardening that improves both our body and soul? Gardening and being in nature contribute to a healthier society on many different levels, with Emery explaining, “they offer many of the elements needed for a happy, healthy lifestyle — time in nature, physical and mental activity, mindfulness, connection with others, skill development and healthy behaviors.” It also improves our health and happiness, and “shows positive effects on both our mental and physical health,” he adds. Some of the mental health benefits of gardening include reducing stress and anxiety, providing a sense of purpose and achievement, and reducing feelings of isolation and exclusion. Gardening can also improve our mood, concentration, and physical health, and can even help to reduce cortisol levels. How to garden without a yard
If you live in an apartment or home without a yard, you can still benefit from gardening. You can try growing a container garden or a vertical garden that makes use of height. Or, you can join a community gardening group, go on nature walks, and discover the parks or nature reserves in your local area. Changing your mindset: Gardening is no longer a chore
Fiona Jenkins, gardening expert at My Job Quote, says that all it needs is a change of mindset, “Think about how it can aid your mental health, focus and concentration. Focusing your attention on the task of gardening can reduce negative thoughts and help you to feel more peaceful and content in the moment. It can provide a welcome break from our daily lives, which are often dominated by technology, and help us to reconnect with nature.”
She adds, “For many, simply spending time around plants and breathing in the fresh outdoor air can provide a great relief to stress levels. It can help us feel more grounded and connected to the world around us, which, in turn, has a huge positive impact on our mood.”
How does gardening benefit our mental health? Emery explains that being in nature is one of the three active processes that work together to deliver benefit. It combines with being occupied and active and being within a positive social environment. “Spending time in nature can help bring you back to yourself,” says Emery. “When you spend time in nature on a sensory level, tuning into sounds and scents as well as sights, you can gradually start to feel your place in the world.”
How much time do you need to spend gardening? “You don’t really have to think about the health benefits to get the health benefits,” says Emery. “Just getting out in the garden and doing a little bit has a positive impact. Research has shown that green exercise, such as gardening, can lead to an increase in self-esteem and mood boost after just 5 minutes.”
Taking a few minutes to pull up a few weeds, remove a few spent blooms, or watering a container pot will help you refocus and settle your mind. And you don’t need to spend much more time outside for it to have other benefits. “Just 15 minutes a day in nature is enough to boost your mood, concentration and physical health,” he says. Overcoming a challenging climate
It can be tricky to get outside when it’s pouring rain; besides getting drenched, certain garden jobs, such as mowing the lawn, should be avoided. So, when we face weather challenges, we can:
• Work on indoor tasks, such as cleaning and maintaining tools and pots
• Plan ahead to the next year’s growing endeavors
• Grow plants indoors, such as hydroponic systems or indoor gardening kits
• Use polytunnels or glasshouses to protect plants from the weather
Gardening can lower cortisol levels — whatever your age
According to a survey by Barker & Stonehouse, the younger we are, the less time we’re likely to spend outside. However, whatever our age, we can benefit. Studies by Davis Health at the University of California show that being in nature has a positive effect on our bodies, reducing cortisol levels, muscle tension and lowering our heart rate, while increasing vitamin D, which is important for bones, blood cells and the immune system. By changing your mindset and incorporating gardening into your daily routine, you can improve your mental health, reduce stress and anxiety, and increase your self-esteem and mood. So, take a moment to step outside and enjoy the fresh air, sunshine, and beauty of nature. Your body and mind will thank you!

Gardening can be a wonderful way to connect with nature, improve your mental health, and enjoy the therapeutic benefits of the great outdoors. By making gardening a part of your daily routine, you can improve your physical and mental wellbeing, and increase your self-esteem and mood.

Apart from the physical and mental benefits, gardening can also provide a sense of purpose and achievement, which can be a great way to boost our confidence and self-esteem.
Whether you have a large garden or a small balcony, gardening can be a rewarding and enjoyable hobby that can bring many benefits to your life.