Horticultural Therapy

Introduction 

Important note: The following information should not be used as a substitute for regular physical or mental healthcare. Rather, gardening is a supplemental tool to add to your well-being practice! 

Many of us enjoy gardening, but did you know that gardening can have numerous benefits for our health and well-being? Mounting scientific evidence shows that interacting with nature (including gardening) can improve numerous mental and physical well-being outcomes – including improvements in cognitive abilities, improvements in mental health, better stress recovery, and better community health outcomes (for review see Frumkin et al., 2017; LoTemplio et al., 2023). 

Why is nature so good for us?

Scientists are still trying to figure out exactly why interacting with nature is so good for us. E.O. Wilson’s biophilia suggests that humans have an innate affinity for the natural world (Wilson, 1984). But WHY specifically is this the case? Why do we experience health benefits from nature and gardening? There are two primary (and complementary) theories that scientists use to help explain this. One, called ‘Attention Restoration Theory,’ suggests that nature has elements that help us to recover from mental fatigue. A second, called ‘Stress Recovery Theory,’ suggests that our bodies are wired to recover from stress in non-threatening nature. 

Attention Restoration Theory  

Attention Restoration Theory (Kaplan, 1995) suggests that our everyday lives can induce mental fatigue, but natural environments can help us to recover from that fatigue and restore our attentional abilities. In turn, this can also reduce stress and improve mood and mental health. This theory suggests that there are four key components to a restorative nature experience: Soft Fascination, Extent, Being Away, and Compatibility.  

“Soft fascination” suggests that there are engaging elements in the environment that can naturally pique our interest and capture our attention, such as beautiful flowers.  

“Extent” refers to how immersive the environment feels to an individual. For example, a picture of nature would have less “extent” than an urban park.  

“Being Away” suggests that nature is restorative when we feel that it gives us a break from our daily responsibilities.  

“Compatibility” suggests that the nature experience should be compatible with individual preferences. For example, someone who is afraid of heights might not have a restorative time rock climbing!  

Stress Recovery Theory 

The second theory, Stress Recovery theory, draws on evolutionary explanations of human interactions with nature. As humans evolved in nature for most of human history, Stress Recovery Theory argues that our nervous systems are wired to environmental cues. When we see threats in nature, such as bears or snakes, our sympathetic “fight or flight” response is activated. However, when our bodies experience non-threatening nature, such as a beautiful vista, or perhaps the beautiful flowers in our gardens, the theory suggests that our parasympathetic (or rest and digest) nervous system kicks in to help us recover from stressful situations.  

In our modern lives, our sympathetic response is triggered by a variety of things—such as work, emails, etc. Stress Recovery Theory suggests that spending time connected to non-threatening nature can help trigger a more effective recovery response from that stress.  

Physical Health Benefits of Gardening 

Whether you’re participating in a community plot or planting your own, gardening can be a great path to improving your health. Gardening is an excellent way to enjoy the outdoors and get moving. Getting your hands dirty while caring for plants can help to increase your physical activity and have fun while doing it (Litt et al., 2023).  

Gardening provides a full-body workout, engaging muscles in the arms, legs, and core. Regular physical activity has many positive health benefits, including improved sleep and mental health, weight management, and prevention from diseases like heart disease and cancer (Centers for Disease Control and Prevention, 2024). For older adults, regular gardening can be particularly beneficial, improving balance, mobility, and dexterity (Park et al., 2016). Being outdoors can also help in achieving recommended amounts of vitamin D, particularly for older adults (De Rui et al., 2014). Vitamin D is an essential nutrient that can help to strengthen bones, strengthen muscles, and protect against chronic diseases like cancer and Type 2 diabetes (Centers for Disease Control and Prevention, 2012). Like any outdoor activity, be sure to wear sunscreen while enjoying gardening!  

Additionally, gardening has been associated with significant increases in fiber intake (Litt et al., 2023)—because gardeners who grow their own vegetables are more likely to eat the vegetables that they worked so hard for! Fiber is a necessary component to every diet, playing a critical role in digestion, cholesterol and blood sugar regulation, and weight management (Mayo Foundation for Medical Education and Research, 2022). Furthermore, digging in the soil, even in indoor gardens, may also increase the body’s ability to handle inflammation (Saarenpää et. al., 2024). Chronic inflammation is associated with negative health outcomes (Harvard Health, 2020).  

Gardening can also be particularly helpful for children’s physical health. Self-reported surveys indicate that growing their own food encourages children to eat more fruits and vegetables and to be more knowledgeable about their food choices (Shaw et al., 2018; Hermann et al., 2006; Libman et al., 2007; Morris et al., 2002). Being outdoors and playing in soil may help to protect against the development of allergies and promote immune health as well (Roslund et al., 2020; Bloomfield et al., 2016). It should be noted, however, that the relationship between gardening and immune health is still an emerging field of study and some studies suggest that early exposure to germs, such as those found in garden soil, may not directly improve immune function (Dunder et al., 2007). Collectively, the current body of research suggests that gardening can be beneficial as a preventative health tool for increasing general physical health outcomes such as healthier weight, improved physical activity levels, and improved dietary choices (Soga et al., 2016).  

Mental Health Benefits of Gardening  

Mental health challenges are a growing public health concern in Colorado (2023 CHAS: Mental Health | Colorado Health Institute, 2024). Fortunately, gardening offers a promising avenue for nurturing both plants and minds. Research shows that engaging in gardening activities or simply viewing garden spaces can lead to numerous mental health benefits, including reduced symptoms of depression and anxiety, relief from post-traumatic stress disorder symptoms, increased life satisfaction, improved mood, lower stress levels, and an overall higher quality of life (Soga et al., 2016, Hall et al., 2019, Genter et al., 2015).  

Recent comprehensive studies have found that various gardening activities – from walking through gardens to indoor and community gardening – can decrease physiological and psychological stress symptoms while enhancing cognitive function and mental well-being across different age groups, including children, young adults, and older adults, particularly those with dementia (Panțiru et al., 2024, Howarth et al., 2020). However, it’s important to note that many of these studies weren’t experiments where people are randomly assigned to receive either a new treatment or a control, to test if the treatment works, making it challenging to establish a direct causal relationship between gardening and mental health improvements (Panțiru et al., 2024). 

However, a controlled study by the University of Colorado at Boulder researchers on community gardens in urban areas like Denver and Aurora further supported these findings, suggesting that community gardening can help reduce perceived stress and anxiety (Litt et al., 2023) compared to a control condition. Interviews with community garden participants in other cities indicate that these spaces can foster positive social change, alleviate loneliness, and build trust and civic engagement among neighbors (Teig et al., 2009, Spano et al., 2020). While gardening can be an excellent form of self-care, it’s crucial to understand that it complements, rather than replaces, professional mental health care. 

The mental health benefits of gardening are likely due to a combination of factors. Physical exercise and sunlight exposure during gardening can potentially alleviate symptoms of depression and anxiety and promote a sense of well-being on their own (Akpınar & Karadağ, 2022; Mayo Foundation for Medical Education and Research, 2022). By allowing us to focus on the present task at hand, gardening provides opportunities for mindfulness, stress-recovery, and attention restoration (Djernis et al., 2019; Van Den Berg & Custers, 2011; Koay & Dillon, 2020). This state of mind can help rejuvenate our cognitive resources and improve feelings of stress, enabling us to concentrate on other tasks throughout the day (Kaplan, 1995; Ulrich, 1983). Whatever the reason may be, evidence continues to suggest that gardening can be a great tool to improve overall wellbeing.  

Safety while gardening 

Gardening can be a rewarding and enjoyable activity, but it’s important to practice safety precautions. Always wear sunscreen and protective clothing, including long-sleeved shirts, long trousers, and a broad-brimmed hat, especially when the UV level is three or above. Apply broad-spectrum SPF 30+ sunscreen 20 minutes before going outside and reapply regularly (Department of Health & Human Services, 2005). Wear wraparound sunglasses to protect your eyes from UV radiation (Department of Health & Human Services, 2005).  

Stay hydrated by drinking plenty of water and take frequent breaks, particularly during the hottest part of the day (10 am to 3 pm; Department of Health & Human Services, 2005).  Always wear gloves, especially if you have an open wound (Salamon, 2023). Warm up before gardening with slow, sustained stretches, and rotate your tasks to avoid repetitive movements. By practicing safe gardening habits, you can enjoy your gardening experience while minimizing the risk of injury or sunburn. 

Colorado Specific Resources 

For Colorado residents interested in starting their gardening journey, there are numerous resources available. You can join local community gardens through Denver Urban Gardens or Gardens on Spring Creek in Fort Collins.  

The Colorado Master Gardener Program offered by Colorado State University Extension provides excellent educational opportunities, plus opportunities to engage in volunteerism and gardening activities in local communities.  

Denver Botanic Gardens offers various programs, including the Rocky Mountain Gardening Certificate Series for those seeking in-depth knowledge. The Colorado Federation of Garden Clubs can help you find a local garden club to join.  

For youth involvement, programs like Loveland Youth Gardeners or 4-H Youth Development offer great opportunities. Jefferson County Open Space provides gardening workshops and nature programs that can enhance your gardening skills. There are also online curricula, such as CSU Extension’s Green School, that can provide a solid foundation for yard and garden education. The Horticulture Therapy Institute in Denver provides workshops, classes, and a certificate focused on using garden plants to improve mental and physical well-being. 

By incorporating gardening into your lifestyle, you’re not just cultivating plants – you’re nurturing your health, community, and the environment. Start small, be patient, and watch as both your garden and your well-being flourish in the beautiful Colorado landscape.