How gardening nurtures your heart

Published: 12 December 2025

Gardening is a great way to improve your heart health and your mental wellbeing. From growing a few plants in pots on your windowsill or balcony to something more sizeable, there will be positive benefits for both your heart and mind.

We often think of getting fit as hitting the gym or pounding the pavement, but the best path to a stronger heart might be right outside your door. Gardening is more than just a relaxing hobby; it can also be an excellent form of physical activity.

From turning the compost to tending a small herb patch, gardening engages both your mind and body, significantly contributing to your overall wellbeing.

Gardening as heart-healthy exercise

When you’re gardening, you’re often doing functional movements that use your whole body. For example, the bending, stretching and pulling involved in weeding, composting and digging can strengthen muscles all throughout your body.

Regular gardening can also help reduce blood pressure and manage cholesterol levels, as well as improve balance and flexibility.

In fact, consistently spending time in the garden, like 25 minutes a day, is a great way to achieve the Heart Foundation’s physical recommendation of at least 150 minutes of moderate physical activity each week.

Fresh produce for heart health

Eating your own freshly grown produce can also have a positive impact on heart health.

Fibre is abundant in all fruit and vegetables and helps lower cholesterol levels, supports gut health, and keeps you feeling fuller for longer.

They are also rich in antioxidants, which reduce inflammation and protect your heart and blood vessels from damage that can lead to heart disease.

Crucially, cooking with ingredients harvested right from your garden means you can reduce your reliance on packaged, processed foods, which can be high in hidden salt, sugar, and saturated fat.

Instead of salt, you can flavour your meals with freshly picked herbs like basil, oregano, or parsley, a simple, effective swap for a healthier heart.

Gardening activity combos

If you’re looking for ways to meet the goal of 150 minutes of moderate physical activity each week, gardening can get you there in a way that’s enjoyable and useful.

Below are some gardening “activity combos” showing how typical weekly tasks add up to your 150 minutes. Spread the sessions over the course of the week, so that you don’t overload yourself on a single day.

If you’re new to physical activity, getting back into it, or recovering from illness or surgery, you might like to start with our Cutdown Combo to ease back into things. If you’re recovering from a heart event or surgery, make sure you’ve talked to your doctor about when to resume physical activity and the appropriate intensity levels.

Practical tips for getting started and staying safe

Ready to dig in? You don't need to commit to a major garden overhaul to start reaping the rewards. Here are a few simple tips to get you started safely. And remember always take your mobile phone with you for safety – although you might want to put the ringer on silent for a more peaceful gardening experience.

• Begin small and work your way up

As with any physical activity, it’s best to start with smaller amounts of activity and increase gradually. You could start with simple container gardening on a patio or a small-raised bed for herbs and salad greens. Consistency is the key.

• Stay sunsmart and hydrated

Always keep a water bottle nearby, especially on warm days, and protect your skin with sunscreen, a wide-brimmed hat, and appropriate clothing. Consider gardening in the early or later part of the day, when it’s cooler and the sun is less strong.

• Look after your body and take regular breaks

Protect your joints and back. Use long-handled tools, consider a kneeler, and listen to your body. Buy smaller bags of compost or soil that are easier to carry, and use smaller pots that are easier to move. Break up strenuous tasks, such as digging, into shorter sessions to prevent strain. Taking time to stretch after a gardening session is a good way to stay supple and care for your muscles and joints.

• Consider an extra pair of hands

If gardening feels too physically challenging or if there’s too much to do, consider working with a friend to share the load. Or get help with the more strenuous tasks.

• If you have a heart condition

Be cautious when crouching or kneeling for prolonged periods and avoid sudden movements when changing positions. If you experience symptoms such as chest pain, breathlessness, dizziness, or light-headedness during or after these activities, stop immediately and seek medical advice.

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