A rehabilitation specialist has highlighted how gardening offers significant health benefits for older adults, combining physical therapy with mental wellbeing. Naomi Patrick, clinical director at Medella Home Physio & OT, explains that specific gardening tasks mirror physiotherapy exercises, providing unexpected advantages for those over 60. Research from Clinical Medicine confirms gardening promotes health through physical activity, social interaction, and exposure to nature, reducing blood pressure and boosting vitamin D levels during summer.
1. Digging and soil preparation strengthens muscles
“Digging garden beds works muscles that help maintain independence,” Patrick said. “The pushing and lifting motion targets the quadriceps, which are crucial for getting up from chairs and climbing stairs.” Digging is a high-calorie-burning activity, ideal for older adults avoiding formal exercise. “Just 30 minutes of digging twice weekly can help maintain muscle mass that naturally declines with age,” Patrick added. Long-handled tools make it accessible for those with reduced strength.
2. Pruning and hedge trimming enhances joint mobility
“Pruning requires controlled movements that work through the full range of motion in shoulders, elbows and wrists,” Patrick explained. “These actions can help maintain joint flexibility and may reduce stiffness in people with early-stage arthritis.” These movements support daily tasks like dressing and cooking, matching the efficacy of targeted exercise therapy. “For those with painful joints, we recommend using lightweight, ergonomic secateurs and taking regular breaks,” she advised.
3. Seed planting and transplanting improves dexterity
“Fine motor skills often decline as we age, but the precise movements needed for handling tiny seeds provide perfect therapy for maintaining hand dexterity,” Patrick noted. Research shows gardeners exhibit better hand function than non-gardeners, as these tasks stimulate neural pathways. “Working with seeds and small plants creates the same benefits as therapeutic putty exercises we use in rehabilitation, but feels purposeful rather than medical,” she said.
4. Weeding and garden maintenance boosts balance
“Bending, kneeling and shifting weight while weeding strengthens the same stabilising muscles that prevent falls,” Patrick explained. A study found that gardeners were less likely to report falls, thanks to improved gait and balance. “The garden provides a variable terrain that challenges stability more effectively than indoor environments,” she said, noting its role in maintaining reflexes critical for fall prevention.
5. Harvesting and gathering stimulates cognitive function
“Harvesting requires memory, planning and problem-solving,” Patrick said. “Remembering which plants need picking, when they’re ready, and how to handle each type engages multiple cognitive pathways.” This dual-task training, combining physical and mental effort, may delay cognitive decline. “The satisfaction of collecting what you’ve grown also triggers reward centres in the brain, boosting mood and motivation,” she added, highlighting its role in combating depression.
6. Designing and planning gardens reduces stress
“Garden planning is tremendous therapy for mental wellbeing,” Patrick explained. “The creative process reduces stress hormones while the long-term planning gives older adults a sense of future and purpose.” The King’s Fund reportsgardening supports identity and independence in those over 65. “Creating beauty and order in a garden space provides a sense of control that can be therapeutic,” Patrick said, especially for those facing health challenges.
Patrick advises precautions like using raised beds, gardening in cooler hours, and staying hydrated to ensure safety. “These simple activities can help older adults maintain independence and improve quality of life,” she concluded. “The garden offers a perfect space for both physical rehabilitation and mental restoration, with results you can literally see growing before your eyes.”