The 5 Benefits of Green Exercise and 5 Green Tips

Are you getting ready to put your garden out this Spring? In anticipation of the frantic-paced tilling and toiling of the coming weeks, here is a refresher on the BENEFITS of “green exercise” to kick off the season:

• Vitamin D production with following the guidelines to safe sun exposure.
• Decrease risk of dementia by increasing brain nerve growth factor, which improves cognitive function and memory (Park, 2019).
• Mood-boosting by decreasing stress and promoting mental clarity.
• Aerobic exercise decreases the risk of high blood pressure, strokes, and cardiovascular disease. The Centers for Disease Control and Infection (CDC) in the United States recommends 150 minutes of moderate-intensity activity 2 x /week for adults. Gardening is considered a moderate-paced activity that improves muscle strength, balance, and joint health.
• Social Connectedness is created by producing your food, reducing isolation, and giving purpose (Christie, 2016).

The Research behind the Science

A study by Mark Christie, MA, and Fiona Cole, MSc (2016) data analysis found that nature is often perceived as a therapy to improve mental health and well-being of participants according to three overlapping core themes.

These themes include:

Beneficial environmental influences(a sense of getting away).

‘Doing’ meaningful occupations (external motivations such as growing your own food and being productive).

Social connectedness (created by working together as a group, a sense of purpose, reducing isolation, intrinsic motivations such as enjoyment, satisfaction, pride).

5 Green Tips

Tip 1

Getting ready to garden! Prepare your body as you do your garden. I would suggest a gentle warm-up and stretch before gradually working towards heavy work and lifting activities. Key points to consider are sun protection, hydration, and moderating your activity allowing for rest and recovery.

Tip 2

To lift and carry a low to medium weight. Judge first if this a weight you can carry. Lift by squaring up to the object, getting it close to your feet, and keeping the back straight, bend the knees and lift using your legs. If you have old injuries or any doubt about how to lift correctly, consult your physical therapist for customized instruction.

Tip 3

Consider using padding or a cushion to protect those knees when you are on the ground or consider side sitting. It may not look pretty but, in my opinion, it is a position that puts the least strain on your back. Some may consider working the ground sitting on a low stool however I would recommend you seek a physical therapist’s counsel regarding this choice

Tip 4

I have a friend who loves to garden. She did not mind sharing that getting down on the ground is not an option or considered safe for her anymore. She works at her patio table and plants in pots. She keeps her rollator (walker with a seat) on standby if she needs it or utilizes it as seating. Another friend utilizes raised planters for a vegetable garden and a long handle tool to weed. Modifications are a part of life that allows you to do what you enjoy with minimum effort and energy so that you can do it for as long as you want to. Your physical or occupational therapist can work with you to find an adaptation that will conserve your energy expenditure during activity. 

Tip 5

Gardening is a social activity so how about teaming up with your partner/family, friend, or neighbor. If you are gardening alone take your cell phone with you.

Above all enjoy the beautiful weather and being outdoors in the yard!

References:

Park, S., Lee, A., Park, H., & Lee, W. (2019). Benefits of gardening activities for cognitive function according to the measurement of brain nerve growth factor levels. International Journal of Environmental Research and Public Health, 16. 760. doi:10.3390/ijerph16050760

Christie, M. A., & Cole, F. (2016). The impact of green exercise on volunteers’ mental health and wellbeing – findings from a community project in a woodland setting. Journal of Therapeutic Horticulture, 16(2). 17-32.

This article is written by Marsh Naidoo, PT

Marsh is the founder of Teletherapy Services LLC, a private physical therapy service, located in Dyersburg, Tennessee, that provides rehabilitation services at the clinic, in the home, and via telehealth. You can contact her at marshnaidoopt@gmail.com