Minute Tip · Gardening and outdoors
Gardening counts
Everyday outdoor activity can contribute useful movement.
This is the written version. We publish a video only once it has been made and reviewed.
The tip
Gardening counts as movement. Everyday activity such as gardening can add to your overall activity, though how much depends on the task.
Light watering is gentle. Digging, raking, or hauling soil takes more effort.
Next time you head out to the garden, notice how you move. Bend at the hips and knees rather than rounding your back. Take breaks, and change tasks so no one part of your body does all the work.
Wear gloves and sun protection, drink water, and stop if you feel dizzy or unwell. A garden gives you a reason to be outside, a reason to move, and something to look forward to.
The claim behind this tip
Moderate evidence Everyday movement such as gardening may contribute to overall activity.
Supportive guidance exists, with more limits or less consistency than a strong rating. Source-checked on . No clinician has reviewed this page.
Limits: Intensity varies widely by task. No specific mental-health or longevity outcome is promised.
- Physical Activity Guidelines for Americans, 2nd edition, U.S. Department of Health and Human Services (2018)
- WHO guidelines on physical activity and sedentary behaviour, World Health Organization (2020)
Limits: Intensity varies widely by task. No specific mental-health or longevity outcome is promised. General education, not medical advice.
Try it today
Spend 20 minutes tending something outside. Choose one manageable gardening or outdoor task and stop while you still feel comfortable. About 20 minutes.
Go deeper
- More Minute Tips
- Personalize this for me One small step chosen each day from your goals, interests, and limits.