The Benefits of Gardening for Mental and Physical Health
Being outside is a natural way to rejuvenate our minds and bodies. Whether it’s a walk in the fresh air, soaking up the sun, or dancing in the rain, these simple activities can help us feel more connected and refreshed. Scientific research supports this, showing that being in nature has a positive impact on our mental health. Gardening, in particular, has been found to be an effective form of therapy, offering both emotional and physical benefits.
A 2025 study by the Melbourne International Flower and Garden Show revealed that 93% of Australians believe that gardening positively affects their mental health and overall wellbeing. Additionally, a 2017 meta-analysis highlighted that gardening enhances mental, physical, and social wellbeing, as well as cognitive function. It even shows potential in reducing the risk of dementia.
“Gardening gives us an excuse to get outside away from computer screens and enclosed office spaces, and immerse ourselves in nature,” says Toni Salter, ambassador for Greener Spaces Better Places.
“Gardening is very much a care-giving role, so people experience an increased sense of responsibility and purpose when they do it. Watching plants grow can promote feelings of gratification and success which can improve our self-esteem.”
Indoor plants also offer similar benefits. In fact, having five plants in your space is said to improve mental wellbeing by 60%. It’s all about branching out and connecting with nature, no matter where you are.
How Does Gardening Help Wellbeing?
Being in nature or viewing scenes of nature has been shown to reduce anger, fear, and anxiety. It’s a classic example of mindfulness, allowing us to switch off from deadlines, mortgages, and everyday life.
One study found that simply adding a few plants to a bare front garden can lower stress levels and increase happiness. British-Australian landscape designer and TV presenter Charlie Albone shared insights on the importance of calmness and nurturing in gardening during an episode of The Australian Women’s Weekly Love Stories podcast.
“Don’t strive for perfection with a garden, because you’ll never get it,” says Charlie. “The weeds are always going to be there, so just enjoy pulling them out and taking the time.”
Does Gardening Count as Exercise?
The physical benefits of gardening therapy speak for themselves. Exposure to nature contributes to reducing blood pressure, heart rate, muscle tension, and the production of stress hormones.
“Rigorous activities such as mowing and digging over garden beds can give us a great full body workout and burn off adrenaline, which helps the body relax,” says Toni. “The more time spent gardening, the more exercise for your body.”
Gentle exercises such as potting up seedlings, watering, repotting houseplants or fertilising our potted veggies can be a relaxing way to unwind and distract us from negative thought patterns.
Lawnmowers and wheelbarrows are a great workout for upper and lower body strength, which can help with supple joints, back and arthritis prevention. Getting down on our hands and knees to dig in the soil increases cardio, which is great for a healthy heart.
What Are Some Other Benefits of Gardening?
Digging soil, watering and watching your plants come to life could well bring out the creative in you. A study among Danish creative professionals found that being focused on nature increases our curiosity and makes us more flexible in our way of thinking. Aside from fostering creativity, planting and gardening also helps us develop patience and brings a sense of optimism for the future as we wait for the harvest.
“Growing bulbs can become a symbol of hope,” says Toni. “When we plant a dormant bulb into cold wintery soil, we anticipate a beautiful daffodil or tulip blooming in the spring. We wait eagerly for months to see something positive grow and can see it as a metaphor for life, coming through the other side of difficult times or crises.”
Toni notes that replanting trees after bushfires or floods are a symbol of hope for rebuilding and restoration. The same applies for nurturing seedlings into mature plants that can be picked for a vase, or vegetables to eat. So, what should we plant?
Toni suggests planting daffodil and tulip bulbs for spring flowers, or edible bulbs such as garlic for a summer harvest. Other edibles to be planted in autumn are broccoli, iceberg lettuce and snow peas. Annual pansies, primula and cineraria provide colourful displays for the spring garden if planted around April. If you need further help, Toni recommends speaking to a horticulturist at your local nursery who can advise what plants are best for your climate and soil.
Top Tips on Mindful Gardening
- Take it slow. Don’t rush the activity, and choose plants and garden elements that engage your senses. See, smell, taste, listen and feel the objects you’re working with.
- Don’t expect perfection. It takes time and practice to get things perfect and, just like us, plants are often quite resilient. They’ll handle a few mistakes along the way.
- Enjoy the process more than the result. It’s not always about how things turn out, but how we can make the most of the time we spend on it.
- Don’t forget to water. Even though winter months are cooler and watering needs are less, don’t forget about your plants altogether.
- New plants need a bit of extra TLC. Seedlings need extra watering, fruit trees need protection from birds and pests, and saplings may need protection from sunburn or frost for the first season.
- Don’t starve your plants. All plants need some fertiliser to remain healthy and continue to grow.
- Invest in a plant that’s traditionally associated with positivity, wellbeing and spiritual energy. These include: sunflowers, jasmine, rosemary, lucky bamboo, money plant, basil, peace lily, orchids and lavender.
