Categories / Everyday movement
Featured in: Exercise for depression and anxiety, When you hate exercise
Allotment and Gardening
Digging, weeding and carrying work.
How to start
Spend 30 to 60 minutes gardening: digging, weeding, raking and carrying. Take breaks, vary tasks and stay hydrated.
How to progress
Build up the time and the heavier jobs.
What the evidence says
Evidence: limited
A 2026 pooled analysis of seven trials (435 older adults) found that horticultural therapy reduced depression scores (SMD -0.52), with the benefit possibly peaking at around 700 to 800 minutes in total. The trials were small and the dose finding was exploratory.
Take care: Lift with your legs, vary your tasks and protect your skin. Check tetanus cover and wear gloves.
Sources
12-week starter plan
Garden regularly and vary the work.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3.8 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Vary tasks.
- Bend your knees to lift.
- Take breaks.
Common mistakes
- Digging for hours.
- Lifting with a round back.
- Forgetting sun and water.
Kit and cost
Low Approximate UK prices.
- Gloves
- A spade and fork
- Sun protection
Frequently asked questions
Does gardening count as exercise?
Yes, it is light to moderate activity.
Is it good for mood?
A pooled analysis found lower depression scores in older adults.
Do I need an allotment?
A garden or community plot works.
Good for: Mood & stress Strength Bone health
Compare with similar options
| Allotment and Gardening | WHO 150-Minute Guideline | Exercise Snacking | Active Commuting | |
|---|---|---|---|---|
| Typical session | 90 min × 3/wk | All day | 2 min × 10/wk | 30 min × 5/wk |
| Effort | ●●○○○ | ●●○○○ | ●●○○○ | ●●○○○ |
| Cost | Low cost | Free | Free | Free |
| Equipment | Basic kit | No equipment | No equipment | No equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | strong | limited | limited |