Can Gardening Help You Lose Weight? How Many Calories Does Gardening Burn?

Can Gardening Help You Lose Weight

In recent years, there has been a growing interest in gardening as a hobby. People of all ages are discovering the joy of tending to plants, growing their own food, and beautifying their outdoor spaces. But did you know that gardening can also help you shed some extra pounds? That’s right, gardening and weight loss can go hand in hand. So, if you’re looking for a fun and effective way to get in shape, keep reading to find out how gardening can help you reach your fitness goals. Can gardening help you lose weight? Let’s explore this question further.

Gardening is considered one of the most effective forms of physical activity for weight loss. The various tasks involved, such as digging, weeding, and planting, require a significant amount of energy expenditure. In fact, studies have shown that an hour of gardening can burn up to 300 calories or more, depending on the intensity of the activity. Additionally, gardening provides a full-body workout, engaging muscles in the arms, legs, and core. This not only helps to tone and strengthen muscles but also improves overall cardiovascular health. So, whether you’re planting flowers or growing vegetables, don’t underestimate the power of gardening when it comes to shedding those extra pounds. Give it a try and reap the benefits of both a beautiful garden and a healthier body. 

What are the Health Benefits of Gardening?:

Gardening is a great  physical activity that involves various tasks that can contribute to calorie burning. Whether it’s digging, planting, weeding, or watering, these activities require movement and exertion. According to the Centers for Disease Control and Prevention (CDC), activities like gardening can help burn around 330 calories per hour for a gardener weighing around 155 pounds.

Additionally, gardening involves a range of movements that target different muscle groups. Digging and shoveling can work your arms, shoulders, and back muscles, while bending and squatting to plant or weed can engage your leg muscles. These repetitive movements can help improve strength, flexibility, and endurance.

Regular physical activity is essential for weight loss because it helps burn calories and increases metabolism. Gardening provides a convenient and enjoyable way to incorporate physical activity into your daily routine. Instead of spending hours on a treadmill or in a gym, you can get a workout while tending to your plants and enjoying the outdoors.

In addition to calorie burning, gardening also offers other benefits for overall health and well-being. Spending time in nature has been linked to reduced stress levels and improved mental health. Gardening can provide a sense of accomplishment and satisfaction as you witness the growth of your plants and enjoy the fruits of your labor.

So, if you’re looking for a way to combine your love for the outdoors with your weight loss goals, consider giving gardening a try. Not only will you get a great workout, but you’ll also have the opportunity to create a beautiful and productive garden space. Can gardening help you lose weight? Absolutely! It’s time to dig in and start reaping the benefits of this enjoyable and rewarding activity.

How Can Gardening Help You Lose Weight?:

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Gardening, a popular outdoor activity, can surprisingly assist in weight loss by consuming a significant amount of calories. Here is a table showing estimated calorie expenditure for common gardening activities:

Gardening Activity Calories Burned per Hour (Approx.)

Digging and Shoveling 330-400

Planting and Weeding 200-300

Raking Leaves 250-350

Mowing the Lawn 250-350

Watering Plants 150-200

Trimming Hedges 200-300

Pruning Trees and Shrubs 250-350

These calorie estimates are based on a person weighing around 155 pounds. The actual number of calories burned may vary depending on factors such as body weight, intensity of the activity, and duration. However, this table gives a general idea of the calorie-burning potential of different gardening tasks.

By incorporating a variety of gardening activities into your routine, you can increase your overall calorie expenditure and contribute to weight loss. So, the next time you’re thinking about hitting the gym, consider grabbing your gardening tools instead and get ready to burn some calories while beautifying your outdoor space.

You may also like: Unlock the Power of Nature: Tap into These Spiritual Benefits of Gardening

Gardening vs Other Physical Exercises:

gardening vs running

Gardening, much like activities such as walking and bicycling, falls under the category of moderate to strenuous exercise. Engaging in gardening helps to target and work out all the major muscle groups in the body, including the legs, buttocks, arms, shoulders, neck, back, and abdomen.

Here are a few reasons why gardening can give better results in terms of calorie burn compared to other physical activities:

1. Full-body workout:

Gardening involves a wide range of movements that engage multiple muscle groups in the arms, legs, and core. This means that you are working and toning various parts of your body simultaneously, resulting in a more comprehensive workout compared to exercises that may target specific muscle groups.

2. Lower perceived exertion:

Gardening is often seen as a pleasurable and enjoyable activity, making it easier to sustain for longer periods of time. This can lead to increased calorie burn as you are more likely to engage in gardening for extended durations compared to exercises that may feel more strenuous or monotonous.

3. Outdoor environment:

Gardening allows you to enjoy the benefits of being outdoors, such as fresh air and vitamin D from sunlight exposure. This can have a positive impact on mental health and motivation, making it more likely for you to engage in regular physical activity. Additionally, the natural surroundings can provide a sense of tranquility and relaxation, reducing stress levels and aiding weight loss efforts.

4. Sustainable lifestyle integration:

Gardening can be easily incorporated into your daily routine, as it involves tasks that need to be done regularly, such as watering, weeding, and planting. This makes it a sustainable form of exercise that can be maintained over the long term, leading to consistent calorie burn and weight loss.

Remember, the key to successful weight loss is finding activities that you enjoy and can sustain in the long run. So, if you have a green thumb and enjoy spending time outdoors, gardening can be a fantastic way to achieve your fitness goals while cultivating a beautiful garden.

Incorporating Gardening into a Weight Loss Routine:

Incorporating gardening into a regular exercise routine is easier than you may think. Here are some tips:

1. Schedule gardening sessions:

Treat gardening as a planned exercise session. Set aside specific times during the week to engage in gardening activities. This will help you stay consistent and make it a regular part of your routine.

2. Mix it up:

To maximize the calorie-burning potential of gardening, incorporate a variety of activities. Alternate between digging, planting, weeding, raking, and trimming hedges to engage different muscle groups and increase overall calorie expenditure.

3. Increase intensity:

To make gardening a more challenging workout, increase the intensity of your activities. Dig deeper, plant more plants, or pick up the pace while raking or mowing the lawn. By pushing yourself a little harder, you can burn more calories and challenge your body.

4. Use proper form:

Just like any other exercise, using proper form is important while gardening. Pay attention to your posture, lift with your legs when necessary, and avoid straining your back or joints. This will not only help prevent injuries but also ensure that you engage the right muscles and burn more calories.

5. Stay active during breaks:

Take advantage of breaks between gardening tasks to keep moving. Instead of sitting down, use this time to stretch, walk around your garden, or do some light exercises. This will help maintain your heart rate and keep your energy levels up.

While gardening can contribute to weight loss, it’s important to remember that a balanced diet is also crucial. Eating a nutritious and balanced diet alongside gardening will enhance your weight loss efforts. Incorporate plenty of fruits, vegetables, whole grains, and lean proteins into your meals. Stay hydrated and avoid excessive snacking. By fueling your body with the right nutrients, you’ll have the energy necessary for gardening and support your weight loss goals.

Remember, consistency and enjoyment are key to long-term success. Find joy in the process of gardening, appreciate the beauty of your garden, and celebrate your progress. By incorporating gardening into your regular exercise routine and maintaining a healthy diet, you’ll be well on your way to achieving your weight loss goals. Happy gardening and happy weight loss journey!

How to Lose Weight Faster with Gardening:

Here are some small tips for gardening that can help you consume more calories than regular activities and lose weight faster:

1. Hand pull weeds:

Instead of using herbicides or weed killers, opt to hand pull weeds. This activity engages your upper body, especially your arms and shoulders, and can help burn more calories.

2. Use manual tools:

Instead of relying on machinery tools, use manual tools like a push mower, rake, or hand pruners. These tools require more physical effort and can help increase calorie expenditure.

3. Dig and plant by hand:

Rather than using a mechanical tiller or planter, dig and plant your garden beds by hand. This activity involves a lot of bending, squatting, and lifting, which can help tone your lower body and burn more calories.

4. Carry heavy loads:

When carrying soil, mulch, or pots, opt for heavier loads. This will challenge your muscles and increase the intensity of your workout.

5. Take frequent breaks:

While gardening, take short breaks between tasks to perform quick exercises like jumping jacks, squats, or lunges. These exercises will keep your heart rate up and help burn more calories.

Regarding the right time for gardening season-wise to take maximum benefits, it depends on the region and climate you live in. Generally, spring and fall are considered ideal gardening seasons as the weather is mild and plants thrive. Summer can be challenging due to the heat, but early morning or late afternoon gardening sessions can still be beneficial. In winter, indoor gardening or preparing your garden for the upcoming seasons can be a great way to stay active.

Remember to listen to your body and pace yourself. Start slowly and gradually increase the intensity and duration of your gardening sessions. Stay hydrated and take breaks when needed. Happy gardening and weight loss journey!


In conclusion, gardening can be a fun and effective way to lose weight. It offers numerous benefits such as increased calorie burn, improved cardiovascular health, enhanced muscle tone, and stress relief. By incorporating gardening into your regular exercise routine and maintaining a healthy diet, you can achieve your weight loss goals while enjoying the beauty of nature. Give gardening a try and start reaping the rewards for both your physical and mental well-being. Remember to stay consistent, listen to your body, and have fun on your weight loss journey. Happy gardening!

Frequently Asked Question FAQs:

Q: Can gardening help you lose weight?

A: Gardening is a great way to burn calories and can definitely help with weight loss.

Q: How many calories does gardening burn?

A: The number of calories you can consume while gardening depends on the intensity and duration of your gardening routine. On average, you can burn approximately 300 calories per hour.

Q: Is gardening a good workout?

A: Yes, gardening is a good workout for both your physical and mental health. It can help you burn calories, improve muscle strength, and keep you fit.

Q: What are some garden tasks that can help you consume calories?

A: Tasks like yard work, hedge trimming, and compost pile maintenance are all examples of garden exercises that can help you burn calories.

Q: How can I keep track of the calories burned while gardening?

A: To keep track of the calories burned while gardening, you can use fitness trackers, pedometers, or calorie tracking apps.

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