Cooler days. Less humidity. Fewer pests. Gardening in the fall is definitely worthwhile. Spring gets most of the hype and enthusiasm, but autumn has its own rewards. Bonus: You can also “grow” your mental and physical health this fall!
Doesn’t gardening end in late summer?
Surprise! When you decide to start or continue gardening late in the typical growing season, you’ll “reap” several distinct benefits:
- Firstly, more time outdoors before winter sets in. The chance to combine the enjoyment of fall with the satisfaction of preparing for next year.
- An extended growing season, with fresh produce available until frost or moderate freeze, depending where you live.
- Milder temperatures and regular rainfall reduce stress on plants, resulting in strong root growth that will withstand harsh winter and early spring weather.
- Many early spring crops, such as lettuce and peas, can be planted again. Some vegetables, like spinach and kale, actually taste sweeter after a light frost.
- Cleaning up your garden in the fall removes diseased plants and over-wintering locations for insects. And tilling the soil now will help it warm up quickly in the spring so you can plant early vegetables.
How does gardening improve my physical health?
Besides the nutritional boost you gain from eating fresh produce, your body will thank you for the time and effort spent in the garden. Here are some of the physical advantages:
- Adults should aim for 150 minutes a week of moderate-intensity physical activity a week. Spending just 30 minutes a day, five days a week, in the garden will meet that goal.
- Gardening involves all the major muscle groups. Your legs, arms, shoulders, buttocks, and core get a simultaneous workout. Stronger muscles and bones help prevent osteoporosis.
- The increased movement improves cardiovascular fitness and heart health. This helps to naturally lower blood pressure.
- Vigorous tasks, such as digging, raking, or mowing, burn significant calories—as much as brisk walking or cycling.
- All the bending, kneeling, and stretching involved in gardening leads to better balance and flexibility. Even hand strength and pinch force can improve, increasingly important functions as we age.
- Being in the sun promotes natural Vitamin D production by the skin. Vitamin D is essential for bone health and immune function. It also plays a significant role in regulating mood and sleep. Careful exposure to the sun (think sunblock) results in Vitamin D being stored in fat cells for 30-60 days, so you’ll have a steady supply heading into winter.
- For people who suffer from chronic pain, like arthritis and lower back discomfort, regular time spent gardening with low- or moderate-intensity can bring relief. Some modifications may be required, but you can still enjoy the benefits of being outdoors, taking deep breaths, and getting adequate exercise.
Any gardening tips to boost my mental health?
It might seem odd that watering plants and pulling weeds can make you happy, but research shows that people who garden experience more than simple satisfaction from harvesting carrots and squash. Consider these perks:
- Gardening leads to reduced anxiety and stress. People who garden have lower levels of cortisol, “the stress hormone.” Elevated cortisol levels are related to unhealthy outcomes, including memory and learning problems, obesity, and heart disease.
- Being outdoors, even in a small garden space, can relieve depression. The combination of natural light, sensory stimulation, physical activity, and feeling productive serve to boost the mood.
- When stress levels decline, the brain can work more efficiently. You may notice your memory is better, as well as your ability to pay attention and concentrate.
- Your planning skills and creativity can soar through gardening. By organizing and designing the space, then deciding on plants and color schemes, you become a horticultural artist. Then there are all the ways to prepare the food that you grow!
- There’s a reduced risk of developing dementia. Studies have demonstrated that regular gardening can reduce the risk by 36-47%.
- Get your hands dirty! A common and benign bacteria, Mycobacterium vaccae, lives in soil all over the world. When your hands work in the soil M. vaccae triggers the brain to release serotonin, a natural antidepressant and a “feel good” hormone.
- When it’s time to harvest your crops, the enjoyment you feel comes from another hormone, dopamine. It provides a sense of reward, as well as motivation to continue the task in order to get more pleasure. Your sense of accomplishment and self-esteem grow, reinforcing the benefits of gardening.
Whether you decide to plant another series of cold-tolerant vegetables, or just want to poke some daffodil or tulip bulbs in the ground to produce spring blooms, gardening in the fall will provide a satisfying outdoor activity before the dark days of winter take hold.
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