Living in a Chicago apartment in the '90s, Jerry Szabo looked out his second-floor window at an empty courtyard and wondered what he could do to brighten up the room.
One day he set to work growing annuals, zinnias, and sunflowers. Her project not only beautifies her small plot, but also awakens her love for gardening.
Now the Methodist Hospital clinical nutritionist owns almost half an acre near his St. Louis home. John's where she not only enjoys the abundance of fresh flowers, fruits and vegetables, but also enjoys the health benefits of gardening.
"I tell people about my yogi park because it's relaxing and you can connect with nature," said Sabu.
Research has shown that gardening benefits human health in many ways. Physical activity outdoors and in the sun can increase vitamin D levels. Local health experts say gardening can also affect a person's well-being, making it a healthy activity for the mind and body.
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"Gardening has many benefits, including growing your own nutritious food and increasing physical activity," says Marisol Mendez, health and wellness educator at the North Shore Health Center. "Weeding, mowing and planting seeds are great cardio exercises for our cardiovascular system and lungs."
The Centers for Disease Control and Prevention defines physical activity as anything that gets the body moving and recommends that adults get 150 minutes of physical activity each week to maintain a healthy lifestyle and prevent chronic disease, Mendez said.
Gardening can work different muscle groups, says Ashley Seidemann, personal trainer at Franciscan Health and Fitness Centers.
"You're using your biceps, triceps, and shoulders when digging and planting," he says. "You work your quads, glutes and hamstrings on squats and squats and standing exercises."
The core muscles are involved in nearly every movement, and engaging them properly can help prevent lower back pain when bending in the park, says Seidman.
“You can improve your gardening practice by adding more variety to your gardening activities, just like gardening. B. by weeding while weeding or squatting while moving potted plants to strengthen leg muscles, or by adding rotations such as woodcarving exercises.
While gardening has many physical benefits, according to Seidman, research shows that exercise can also improve cognitive function of the brain.
"Studies have shown that improving the cognitive function of the brain through gardening can help restore memory and keep the mind sharp," he said.
Being outside in the sun also exposes you to vitamin D and fresh air, according to Seidman, which can improve one's mood.
"You should try to get at least 15 minutes of sunlight a day while continuing to wear sunscreen," she says.
Szabo says that reducing stress can also lower cortisol levels. When the body feels stressed, the adrenal glands will produce and release the hormone cortisol into the blood which can affect the heart.
"When you reduce stress, you lower cortisol," says Szabo. This, in turn, helps increase blood pressure.
All physical activity carries a risk of injury, and gardening is no exception, says Virginia Addison, a personal trainer at Franciscan Health and Fitness Centers.
"One of the things that can really help prevent gardening injuries is to bend your knees whenever possible," he says. "Try not to lean on your hips when picking things up or tending to plants."
Addison says that by bending your knees, your back stays in a natural straight position. This avoids unnecessary stress on the lower back.
"Another common gardening position is when the gardener is on his hands and knees," he says. "In this position, make sure the weight is evenly distributed on all four legs."
It is important to consider not only body position, but also how long the person has been in that position.
"If you've been in a certain position for a long time, the best thing to do is get up, move around a bit, then return to that position," says Addison. "Even if you feel comfortable in a certain position after 20 minutes, consider getting up and moving around for a few minutes."
This motor pause will help improve blood flow, he says.
"Adding the stretch after small movements can also help with joint freedom," says Addison.
Mendez says the nutritional aspects of gardening can also benefit mental health.
"Eating a healthy diet helps increase serotonin, an important chemical and neurotransmitter in the human body that helps regulate mood," she says. You make most of your serotonin in your digestive system, where you digest food. How these neurotransmitters interact with your digestive system and brain depends on what you eat, which can impact your mental health.”
