You should spend at least 5 to 10 minutes warming up before gardening.
Getting 30 minutes of moderate exercise every day can lower your blood pressure and cholesterol. It can also help prevent diabetes and heart disease, as well as slow the development of osteoporosis.
This variation in tasks can be especially helpful if you have one that is hard on the body, such as kneeling to weed garden beds. Weeding for 15 to 20 minutes at a time and then taking a break to do another activity will help to avoid pain or overexertion.
Additionally, you should squat instead of kneeling when possible, maintain the natural curve of your back, and avoid twisting while lifting heavy loads.
Some things to do in the garden to raise your heart rate include digging, raking leaves, weeding, mowing, and turning a compost pile. If you want to increase your effort while mowing, try using a push mower instead of a gas or electric one. [5] X Research source
Some vegetables that are relatively easy to grow, depending on your climate, include tomatoes, lettuce, peas, beans, squash, and cucumbers. Begin with a few of these if you are new to gardening. Growing some herbs, such as chives and thyme, can be very easy as well. These herbs can really enhance the flavor of the vegetables that you grow. When planning out your garden, you also need to take your soil, the sun exposure of your garden, and your climate into consideration. If your yard doesn’t get a lot of sunlight, you can still grow shade-loving plants like herbs, greens, and mushrooms. [8] X Expert Source Ben BarkanGarden & Landscape Designer Expert Interview. 2 June 2020.
For instance, many plants need to be planted after the last frost in the spring, such as tomatoes, squash, and corn. However, some plants can withstand those late winter and early spring frosts, such as spinach, lettuce, radishes, and beets. [10] X Research source If you plan out your growing season correctly, you can have fresh fruits and vegetables throughout the year. When to plant certain plants depends greatly on what climate you live in. Do some research about your specific climate zone, what grows best there, and when certain plants should be put in the ground.
Avoid adding a lot of fat to your vegetables when cooking them. Instead of frying or sauteing them with added oil, try steaming them to bring out their wonderful flavor without incorporating a lot of unhealthy fat. Some vegetables provide more nutrients when raw and some provide more nutrients when cooked. For instance, cooking asparagus lightly releases more nutrients into your body. However, beets give you more nutrition when served raw. Do some research to figure out how your vegetables are best served. [12] X Research source
Working in the garden can even cause your body to release specific hormones that increase happiness and contentment.
Because gardening helps to relieve your stress, it can actually lower your blood pressure. In fact, just looking at plants has been shown to reduce anger and muscle tension.
Even for those that have dementia, gardening can improve mental health. It has been shown to reduce problems with aggression associated with dementia. [15] X Research source
