In the digital age, most of us devote our walls of time to staring at screens, sitting inside offices, and multitasking a never-ending to-do list. As much as modern living comes with convenience, it issues a toll to our health. But what is the closest thing TO YOUR BALCONY or BACKYARD that could ALLOW YOU to live ALLOW for an active life? 🌞🪴
Meet gardening – a physical ALGOL activity and a simple, soul-satisfying activity 🪴 at podhghar that not only enhances surrounds, but alters one’s health too. At Podhghar, we believe a garden is more than a place where plants grow, it can be a place of movement, healing and growth.💚 Along with surreal mental gains, let’s discover the POSITIVE changes to one’s physical health through gardening.
With gardening you get a FULL BODY WORKOUT (without spending a dime in gym) 🏋️♀️
Put aside all the pricey gym memberships and the vicious workout routines given, WORKING DO to your BODY while raising your spon OR even pruning BEAT OFF cutting.
🧍 Muscles Engaged by racing opposite the upper body lifting of pots:
- Upper body: Digging, pruning, lifting pots
- Core: Bending, reaching, balancing
- Lower body: Squatting, walking, climbing steps
It is estimated tha5 dancing for anywhere from thirty five for thirty to forty five minutes would help burn from a truck 150 calories to to 300 which greatly depends on the intensity. VERY LOW IMPACT workouts do not promote joint pain.
Podhghar Tip: To stay mobile in various ways and aid your muscle groups differently, try alternating between planting, watering, and raking.
🌟 Bonus Benefit: Functional Fitness
Gardening builds strength through actions that help us in everyday life, such as walking long distances, lifting children and carrying groceries.
🌞 Natural Vitamin D Boost ☀️
A daily short gardening task outside can fulfill up to 80% of your vitamin D needs. And, statically speaking, with daily gardening, having sunshine can be a source of vitamin D, regulating Calcium levels, and reinforcing bones while supporting immune functions.
🌤️ Why It Matters:
- Prevents osteoporosis
- Boosts mood and energy
- Enhances calcium absorption
Podhghar Reminder: Avoid strong and direct UV rays when heading outdoors. Remember you can add a hat and natural sunscreen to your outfitting if necessary. 🧴👒
🧘♂️ Relieves Blood Pressure and the Risk of Heart Disease ❤️
Being in the garden is associated with lower levels of blood pressure, cortisol levels, and enhanced heart health/blood circulation.
Research indicates that just 30 minutes of moderate-intensity gardening work can lower the chances of heart issues, including:
- Attacks or strokes
- Type 2 diabetes
- Hypertension
As with light cardio, gardening can effectively raise the heart rate. Plus, you’re surrounded by lush, calming greenery😉.
Podhghar Philosophy: When hands sink into the soil, the heart becomes buoyant. The body obeys.
💪 Increase Flexibility and Joint Mobility
Many forms of garden work require stretching, squatting, reaching, and twisting which promote mobility of joints and pliability of muscles.
Repetitive movement of this nature contributes positively to:
- Balance
- Coordination
- Range of motion in joints
🌼 Mild Gardening Activities:
- Weeding: Provides an arm and back stretching workout.
- Pouring from a watering can: Develops wrist and bicep muscles.
- Collecting mature vegetables: Augments balance and grip muscle strength.
Podhghar Tip: Do a 5-minute stretch before and after gardening to maintain proper body’s shape.
🧠 Enhances Brain Function and Memory 🧠🌱
Beyond being physically engaging, gardening sharpens the mind. It comprises distinct tasks such as identifying plant species or remembering when to water, which commonly exercises several parts of the brain.
Studies highlight the following:
- Gardening tends to boost memory recall and cognitive functions in elderly people.
- It is associated with a reduced risk of developing Alzheimer’s and dementia.
- Gardening fosters neuroplasticity, the ability of the brain to change and grow.
Podhghar Practice: Maintain a gardening diary to cultivate mindfulness and memory. Note plant growth, changes with seasons, and your thoughts. 📓🖊️
🌿 Improves Immunity Naturally 🌸
Hands in the soil = better immune system! Soil has Mycobacterium vaccae, a good bacterium that has been shown to:
- Help in the production of serotonin.
- Decrease inflammation.
- Strengthen immunity.
Regular exposure to soil improves natural defenses of the human body and strengthens microbial diversity, which is essential for gut and immune health.
Podhghar Insight: Lighten up when it comes to dirt. It’s medicine from Earth. 🌍👐
🥗 Promotes Better Dietary Choices
You will definitely consume more seasonal, fresh, and healthy food if you plant your fruits, herbs, and vegetables. 🌽🥒🍅
- Health Merits of Cultivating Your Own Food:
- Higher intake of vitamins and fiber.
- Less consumption of processed foods.
- Being aware of the food’s supply chain encourages mindful eating.
- Growing and preparing your own food is an active benevolent ritual, and that can encourage lifestyle changes for the better.
Podhghar Encouragement: Developing one’s skills with the garden can be made easier and more enjoyable by starting with growing mint, basil or coriander. 🌿🌱
🧠 Enhances Sleep Quality 😴🌸
Gardening-related tasks such as physical activity, exposure to sunlight, and stress relief all work towards improving sleep hygiene.
How Gardening Improves Sleep:
- Maintains circadian rhythm
- Soothes stress and worry
- Facilitates physical exhaustion = restful sleep
- In case of insomnia, light gardening in the morning or late evening may be beneficial.
Podhghar Ritual: Achieve a sense of calm and relaxation by finishing your gardening session with 5 minutes of grounding. Feeling the soil underfoot helps to reconnect you to nature’s rhythm. 🦶🌿
💪Strengthens Bones and Muscles
Gardening improves muscle endurance and strength through its resistance exercises. Furthermore, vigorous activities such as digging, hoeing and composting enable the major muscle groups, mainly the arms, legs, back and core to participate.
Long-Term Benefits:
- Enhanced osteoporotic bone changes
- Lowered incidence of falls in the elderly
- Increase in postural and spinal health
Podhghar Tip: 🔧🧺 To achieve even muscle distribution and varied movements, mix up the tools used.
🧼Detoxifies Your Environment—and Your Body 🌱💧
The air around us is naturally purified by plants as they absorb toxins and release oxygen. Providing yourself with a green surrounding will allow for reducing air pollutants indoors.Moreover, the physical exercise of gardening and perspiring while doing it enables your skin to eliminate toxins, which helps the kidneys and liver.
Podhghar Wisdom: The detox system is alive, and a garden is it. You thrive when it thrives. 💨🌸
🌎 Eco-Wellness: Self-care through gardening is caring for the planet.
Adopting gardening practices enhances personal health while improving planetary health, which supports the individual’s health in return.
Positive Ripple Effects:
- Composting and zero waste behaviors become more popular.
- Food miles and carbon footprint are reduced.
- It aids in pollinator and biodiversity health. 🐝🦋
Podhghar Belief: Revolutionize the Earth gently while taking care of your health through the garden.
🪴Gardening Styles and Their Physical Benefits
For all fitness levels or living situations, there’s a garden style that corresponds to each individual’s needs.
🌻 Raised Bed Gardening
- Helps improve accessibility needs.
- Encourages full-body movement.
- Reduces strain on the back and knees.
🧺 Container Gardening
- Best suited for novice gardeners.
- Emphasizes watering, pruning, and lifting pots.
- Easily manageable motion.
Podhgar Tip: Tailor combination gardening styles to suit your lifestyle for a responsive green space.
🔄 Transforming Gardening into a Daily Ritual for Health
To experience the full benefits of physical gardening activities, it is important to maintain a consistent schedule. For better outcomes, consider making gardening part of your daily wellness routine.
🌞 Morning Garden Rituals
- Greet your plants
- Water or mist them
- Stretch or meditate in the vicinity
Get exposure to sunlight
🌙 Evening Garden Rituals
- Prune dead leaves
- Check soil and moisture content
- Reflect in your journal
- Harvest herbs for dinner 🥗
Gardening is not a task, it is an offering. An offering to the body and to the earth.
📈 What the Science Says
- The benefits of gardening are well documented with numerous studies:
- Gardening is regarded as a moderate-intensity exercise by CDC.
- A 2021 study from Harvard Medical School confirmed that gardening reduces chronic inflammation markers in adults.
- The British Journal of Sports Medicine connected gardening with reduced longevity and increased morbidity and hospitalizations.
- A Korean study confirmed the beneficial effects of gardening on grip strength and functional movement in older people.
Podhghar Approved: This is soil science you can feel — no pun intended. Gardening boosts wellness on multiple levels.
Make sure to grow strong, live well, and transform your gym to the garden only at Podhghar 🪴💪🌻.