Gardening is good for you.
There is credible scientific and clinical research backing the belief that getting your hands in the soil offers benefits far beyond just growing beautiful plants. Here are seven of the most rewarding advantages along with references to studies, research institutions and peer-reviewed findings:
1. Improved Mental Health
Soil contains a natural bacterium called Mycobacterium vaccae, which has been shown to trigger the release of serotonin in the brain. This can lift your mood, reduce anxiety, and even help with depression—kind of like nature’s own antidepressant.
- Research:
- Lowry et al. (2007), Neuroscience Letters – found that exposure to M. vaccae increased serotonin and reduced anxiety-like behavior.
- Gardening therapy is widely used in mental health care settings to reduce symptoms of depression and anxiety.
2. Stress Relief & Mindfulness
Digging, planting, weeding—these repetitive, purposeful activities help calm the nervous system by reducing cortisol (the stress hormone). Digging, planting, and weeding encourage mindfulness, a meditative state where you’re fully present. Many gardeners describe it as a form of therapy.
- Research:
- A study published in the Journal of Health Psychology (2010) found that gardening reduced cortisol levels and improved mood more effectively than indoor reading after a stressful task.
- Horticultural therapy is recognized by the American Horticultural Therapy Association (AHTA) for its stress-reducing effects.
3. Physical Exercise
Gardening is low-impact, full-body movement. Even gentle digging and raking improve flexibility, strength, and cardiovascular health—especially as we age. Gardening includes aerobic, strength, and flexibility components. It is considered moderate-intensity exercise.
- Research:
- The CDC categorizes gardening as moderate physical activity and encourages it for older adults to maintain strength and mobility.
- A 2013 study in the American Journal of Public Health linked gardening with improved physical functioning and reduced BMI in older adults.
4. Boosted Immunity
Exposure to the soil biome helps your body build stronger immunity, especially if you garden regularly. This microbial exposure can train your immune system, which is particularly helpful for children and older adults. Contact with soil microbes helps train the immune system—this is part of the “hygiene hypothesis.”
- Research:
- Studies like Rook et al. (2003) describe the “Old Friends Hypothesis,” suggesting that exposure to non-pathogenic soil organisms builds a more balanced immune response, potentially reducing allergies and autoimmune conditions.
5. Connection to Nature
Getting your hands into the gardening soil connects you directly to the Earth’s life cycle. It deepens your sense of stewardship, and many find it spiritually grounding—literally and figuratively. Direct interaction with nature increases feelings of awe, gratitude, and well-being.
- Research:
- A study in Frontiers in Psychology (2019) found that contact with nature improves mood, attention, and cognitive flexibility.
- The concept of biophilia (coined by E.O. Wilson) suggests humans have an innate connection to living systems.
6. Better Sleep
Time in the sun helps regulate your circadian rhythm, and the physical exertion involved with gardening helps you fall asleep more easily. Gardeners often report deeper, more restful sleep.
- Research:
- National Sleep Foundation notes that outdoor light and physical activity improve sleep onset and quality.
- Gardening is often recommended in sleep hygiene protocols for older adults and those with insomnia.
7. Joy and Fulfillment from Growing Your Own Flowers
There’s something magical about watching a flower grow from seed or bulb to full bloom under your care. Whether it’s the first daffodil of spring or a lush summer rose, nurturing beauty with your own hands brings deep satisfaction. Cut flowers from your garden can brighten your home, be shared with others, or simply give you daily joy as you watch them sway in the breeze. It’s a reminder that you played a part in creating something beautiful and alive. The act of nurturing living things leads to dopamine release, associated with pleasure and reward.
- Research:
- A 2020 study in Ecopsychology found that flower gardening increased happiness, life satisfaction, and purpose.
- The Journal of Positive Psychology (2018) showed that small daily achievements, like tending plants, boost mood and reduce feelings of hopelessness.
Gardening is far more than a hobby—it’s a deeply healing, life-enhancing practice that engages your body, mind, and spirit. When you get your hands into the soil, you are not just planting Buddleia or Hydrangeas—you are boosting your mental health, calming your stress, building physical strength, and training your immune system.
When you get outdoors to do some gardening you are reconnecting with the rhythms of nature and finding profound joy in watching beauty bloom right before your eyes. And after gardening you are sleeping more soundly,
Whether you’re nurturing vibrant flowers or simply running your fingers through the earth, gardening invites you to slow down, breathe deeply, and remember that growth—like peace—often starts from the ground up.
