Medically reviewed by Sue Russell, RN

Cultivating a life in the garden yields health benefits for people of all ages. The health benefits of gardening for seniors, however, remain constant over time and with each passing year, proving that a life outdoors can grow well-being and health.

In recent years, the popularity of gardening among seniors has increased dramatically. According to the National Gardening Association, 35% of adults aged 50 and older are interested in starting or continuing to garden.¹

Gardening offers a sustainable way to stay active and enrich any lifestyle, providing a mix of physical, mental, and social benefits ideal for seniors. Gardeners are a community unto themselves, so meeting people and gathering for events is a natural extension of this hobby.

Gardening can also:

• Improve moods
• Help with stress relief
• Stimulate the mind
• Increase energy levels
• Improve the sense of well-being

Physical benefits of gardening for seniors

Gardening is one of the best activities for seniors because it is low impact and can be modified to fit a senior’s strength and abilities.

Maintains dexterity

It's common for our dexterity to decline with age. This can make everyday tasks more difficult and can even lead to a loss of independence. Gardening is a great way to help keep your dexterity, as it requires the use of both fine and gross motor skills. From sowing tiny seeds to pruning, each action works fingers and hands.

A study published by The American Society for Horticulture Science found that older adults who were active gardeners had greater hand strength and dexterity than non-gardeners. The participants who gardened, aged 58 to 86, had “significantly higher" grip strength than those who didn't.¹

Qualifies as light exercise

Seniors need regular exercise, but it's difficult to find an activity that is both easy on the joints and enjoyable. Gardening is a perfect solution, as it provides a daily dose of light exercise without being too strenuous. Gardening is a gentle way to keep your body moving by bending, stretching, and lifting, all at a senior’s own pace.

If you’ve never gardened before, think about these few tips to keep yourself safe.

• Check with a doctor before starting any new physical activity, including gardening.
• Start slowly and gradually increase the time spent gardening as tolerated.
• Stop gardening if you feel short of breath, have chest pain, or experience any other symptoms that concern you.
• Avoid lifting or moving heavy pots or objects, asking for help instead with the heavy chores.

Creates a rosy health picture

Gardening is truly a well-rounded pursuit that exercises the body, mind, and spirit. Watching plants grow or eating a homegrown vegetable instills a sense of satisfaction and accomplishment. Gardening also has proven health benefits.

• Heart health: A 2017 study shows that gardening for seniors can lower blood pressure and cholesterol levels and reduce the risk of heart disease and stroke.¹
• Bone health: Gardening, as a low-intensity activity, can also be beneficial for bone health by reducing the risk of osteoporosis and improving bone density. In a study of 3,300 women aged 50 and older, researchers at the University of Arkansas found that subjects who gardened at least once a week showed higher bone density than those who did other types of exercise.²
• Mental health: Another study found that seniors with dementia who gardened indoors saw improved cognition compared to those who did not garden. Gardening can also helps to reduce stress levels and improve mood.

Gardening is not only a hobby for many seniors but also an excellent way to experience health and vitality.

Gives your immunity a boost

Did you know that spending time in the garden allows UV rays in sunlight to kill and suppress germs and bacteria? There are many other ways gardening can boost immunity, but some of the most important include:

• Helping seniors get enough vitamin D from the sun: Vitamin D is essential for immunity, and the sun is one of the best sources of this vitamin. Seniors who garden regularly are more likely to get enough vitamin D than those who don't.¹
• Introducing new foods into the diet: When seniors grow their own food, they are more likely to try new things. This can help widen seniors' food palettes and reduce their risk of developing nutritional deficiencies.
• Exposing seniors to beneficial bacteria and other microorganisms: Gardening gives way to good microbes that can help improve gut health, which is linked to a strong immune system.

Reduces stress and anxiety

If you're feeling overwhelmed, try spending some time in your garden. Gardening may help to reduce stress and anxiety levels for several reasons.

• It can be therapeutic: Working with your hands and being in nature can be very calming and therapeutic. Gardening can help clear your mind and provide a sense of peace.
• It can help you stay grounded: When you're feeling anxious or stressed, it can be helpful to ground yourself in the present moment. Focusing on tasks like gardening can help you forget about your worries and live in the moment.
• It connects you with nature: Spending time outdoors in nature has been shown to have many benefits for mental health, including reducing stress and anxiety levels. Connecting with nature through gardening can help you feel calmer and more relaxed.
• It's enjoyable: Ultimately, one of the best ways to reduce stress is to do something that you enjoy. If you find gardening enjoyable, then it will naturally help lower your stress levels.

Fosters a sense of purpose

Retirement and aging can lead older adults to feel less important or useful. Gardening can provide a sense of purpose and accomplishment for seniors.

For example, taking care of a living, breathing “thing” can boost seniors' spirits. Even though caring for plants differs from caring for a human, watching plants grow can give us a sense of responsibility and pride. The act of nurturing plants and watching them grow can also be very satisfying and lead to a sense of accomplishment.

Enhances social connections

Gardening is a great hobby to help seniors meet and interact with other seniors who also enjoy the hobby. Seniors can talk about their gardens or create reasons for neighbors to visit. Sharing vegetables or fruits, hosting a party, swapping seeds or plants, or visiting each other’s gardens are all practical reasons to gather. Gardening, garden clubs, and community gardens offer more positive ways to build relationships with family and friends.

Practical tips for seniors who garden

Seniors well into their 80s and even 90s call themselves gardeners, finding a way to continue this lifestyle even as physical strength diminishes. How is this a reality? By thinking about modifying or adapting the tools, environment, and tasks to meet personal abilities and to ensure safety.

Whether you’ve been gardening your whole life or have just picked up a shovel, here are some practical tips as you go along.³

Pace yourself

Start slow, working at a reasonable pace until your muscles are warmed up. Consider doing some light stretching for your arms, back, and neck before heading out.

Use the right tools

Consider using ergonomic tools which are easier to grip. If a job requires larger, heavier tools or digging, think about asking a young neighbor or grandchild to help.

Think about height

Raised beds offer many benefits over planting directly into the ground. They can be constructed to any height or depth, so you can sit on a stool when working instead of standing, and the soil tends to be lightweight compared to compacted ground. The market offers many options from modular, ready-to-assemble beds to large containers.

Look up!

Trellises and arbors are ideal for growing vines, roses, or even annual crops like cucumbers or beans. Creating vertical gardens allows you to stand and eases pressure on the back and knees.

Avoid overdoing it

Compact, small gardens can be as productive as large ones. Patios filled with pots, raised beds, hanging baskets, and more may satisfy your green dreams just as well as a large garden.

Gardening is a rich, versatile pursuit that often becomes more of a lifestyle than a hobby. For seniors who garden, the benefits are undeniable. While digging in the dirt leads to stronger physical health, gardening for seniors also creates natural communities for socializing and learning. Seniors, no matter the age, can become gardeners and enjoy growing and nature for years.

Disclaimer:

Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

Sources:

• https://seniorservicesofamerica.com/blog/benefits-of-gardening-for-seniors/
• https://www.nwf.org/Magazines/National-Wildlife/2015/AprilMay/Gardening/Gardening-Tips-for-Seniors
• https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/dig-into-the-benefits-of-gardening