You don’t need a big backyard to start planting your own fruit and vegetables.
See how growing your own food can benefit your health in these five surprising ways.
Let's get physical
All that planting, hoeing and watering burns up to 550 calories an hour - around the same time as playing tennis.1
As it moves our arms, legs, thighs and back, it’s a full-body workout routine that includes weights, resistance training and aerobic activities.
Just remember that it’s easier than you think to pull a muscle, so a few warm-up stretches are a good precaution.
"“Take the time to do a good, deep 10-to-15-minute stretch, particularly for your upper and lower back.
“These areas get a lot of stress during gardening and without proper stretching you could be doing damage to your spine.”"
US spine specialist Dr Deborah Benzil.2
Grow smarter
Encouraging residents of nursing homes or dementia patients to grow some of their own food is called ‘horticultural therapy’ and is a proven way to improve memory.
It even stimulates new nerve growth in the brain, slowing decline and boosting self-esteem.3
Leave your worries behind
It’s no surprise that pottering around in the garden helps stress melt away, but Japanese researchers found that it also reduces blood pressure and makes us feel less angry and sad.
Even just looking at a green hedge relaxes us more than seeing a concrete fence.4
Sow and glow
Tucking into vegies we pulled out of the ground just a few minutes earlier is a great feeling, but it’s great for our bodies too.
Many of the ‘fresh’ carrots, potatoes and beetroots found in supermarkets may have been dug up weeks or even months earlier.
And their nutrients will have been gradually breaking down ever since.5
Connect with nature
Walking barefoot on grass or lying down on bare earth may ease chronic pain, repair aching muscles and heal wounds according to the theory of ‘grounding’.
Some studies have found that ‘electrically connecting’ with the Earth can restore our body’s natural defences.6
Even indoor gardening can help.
Finnish scientists found that potting plants using a rich, organic soil instead of a lifeless soil exposes us to a greater range of bacteria that help fight allergies and autoimmune disorders.7
Easy edibles to plant now
If you’re a beginner, here’s our pick of the yummy fruits, herbs and vegies you can start growing from seed or seedling during the Summer months.
- Strawberries
- Carrots
- Chillies
- Capsicum
- Broccoli
- Basil
Wait until there's a nice sunny day and start your beginners garden today. Happy planting!
References:
1Active Tennis Coaching Canberra, How many calories do you burn in cardio tennis? Accessed 13 February 2025
2Cleveland Clinic, How gardening can improve your health, accessed 13 February 2025
3National Library of Medicine, Benefits of Gardening Activities for Cognitive Function According to Measurement of Brain Nerve Growth Factor Levels, accessed 13 February 2025
4Nakamura R. Fujii E. A comparative study of the characteristics of the electroencephalogram when observing a hedge and a concrete block fence. J Jap Inst Landscape Architects. 1992;55:139–44.
5Livestrong, How does the nutritional value of fruits and vegetables change over time? Accessed 13 February 2025
6National Library of Medicine, The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases, accessed 13 February 2025
7Earth, Indoor gardening has many surprising health benefits, accessed 13 February 2025