Spending time in nature has been shown to lower stress, anxiety, and feelings of sadness or anger. This can also help reduce pain, improve sleep, and give you more energy.
You don’t need a big garden to enjoy it, many people grow plants in pots, on windowsills, or even indoors. There are also charities and community gardens that can help you get involved, even if you don’t have your own outdoor space.
Gardening keeps your body active too, it helps you build strength, improve balance, and enjoy gentle movement in fresh air. Whether you’re planting seeds, watering flowers, or simply enjoying the greenery, gardening is good for both your mind and body.
Walking, raking, sweeping, and mowing all count as cardio.
Getting up and down while weeding, digging, chopping, and watering all help build strength.
All activities which involve using your arms while standing or walking help with balance, like pruning, potting, and seeding.
Being outside, or even just looking at plants, can help you feel calmer and more relaxed. Short walks, planting, or just enjoying the fresh air can boost your mood and give you time for mindfulness. Gardening can be done alone or with others, which can help you feel connected and supported.
There are many ways to garden without standing for long. You can grow plants on a tabletop, balcony, or windowsill. Use chairs or wheelchairs in spaces made for easy access.
Yes! You can garden indoors with pots, grow herbs on a windowsill, or try balcony gardening. Community gardens and local charities also offer spaces where anyone can get involved.
It can be hard to know where to start when trying to move more. Everyone begins at a different point, depending on how active they are, how easily they move, and how strong they feel.
To get started, choose the option that best matches what you usually do on an average day in each column below. Look at your daily activities, mobility, and strength to find a sensible place to begin. Then click on the ‘see results’ button to reveal where you should start.
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Start with simple activities like sowing seeds, tabletop gardening, or even nature-themed crafts like sketching plants. These can be done while sitting.
Do light tasks like watering, planting in pots, or clipping plants. Try walking gently around a garden or outdoor space.
Add more movement, like kneeling to weed (use a cushion for comfort). Spend longer outside and enjoy more of the garden.
If you’re able to, try activities like digging, mowing, or raking. These help you stay active and count toward your weekly exercise goals. Lifting soil or carrying tools also helps build strength.
If you’re able to, try activities like digging, mowing, or raking. These help you stay active and count toward your weekly exercise goals. Lifting soil or carrying tools also helps build strength.
You can create or find a garden space that fits your needs. Here are some ideas:
Raised beds: easier to reach without bending
Wide, flat paths: easier for wheelchairs or walking aids
Vertical gardening: grow upwards on walls or fences
Adapted tools: lighter or easier to grip
Drip irrigation: saves effort watering
Good lighting and easy care plants: make gardening simpler and safer
Explore more here:
Thrive is a charity that use gardening to bring about positive changes in the lives of people living with disabilities or ill health, or who are isolated, disadvantaged or vulnerable
Connecting communities with the health benefits of gardening through resources, support, and local initiatives.
Explore expert gardening advice, inspiration, and resources from the UK's leading horticultural charity.
Be active while helping your local community.
The National Garden Scheme opens over 3,500 private gardens across the UK to raise funds for nursing and health charities, promoting gardening as a source of wellbeing and community support.
A simple, supportive app designed to help you grow your wellbeing through nature-based activities and mindful gardening.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website.
