How Many Calories Does Gardening Burn? UK Guide

How Many Calories Does Gardening Burn? A Handy Guide for Active Gardeners

Gardening is often celebrated as a soothing hobby and a way to connect with nature, but did you know it can also be a surprisingly good workout? From digging and planting to weeding and watering, many common gardening activities engage muscles and burn calories, helping you stay active while nurturing your outdoor space. If you’re curious about how much energy you expend tending to your garden, this guide breaks down calorie burn during typical gardening tasks, helping you appreciate the healthy side of your green-thumb efforts.

Gardening as Physical Activity

Gardening is a form of moderate physical activity that involves a variety of movements: bending, stretching, lifting and walking. The intensity varies depending on the task, your body weight and how vigorously you work. According to health experts and studies summarised by organisations like the NHS and the Royal Horticultural Society, gardening can be a meaningful way to increase daily physical activity, especially for those who prefer outdoor exercise.

Calories Burned During Common Gardening Tasks

The number of calories burned depends largely on your weight and the nature of the task. For example, a person weighing around 70 kilograms (about 154 pounds) can burn approximately between 200 and 400 calories per hour while gardening.

Light gardening tasks such as watering plants, light weeding or potting may burn around 200 calories per hour. More vigorous activities like digging, hoeing, raking or mowing the lawn can burn closer to 300 to 400 calories per hour.

For heavier individuals or those working at a faster pace, calorie burn may be higher. Conversely, a lighter person or slower pace means fewer calories burned.

Examples of Calorie Burn Estimates

Digging and shovelling, which engage larger muscle groups and require more exertion, can burn about 330 to 400 calories per hour.

Weeding, pruning and planting are moderate-intensity activities that typically burn around 250 to 300 calories per hour.

Carrying loads such as bags of compost or watering cans adds to calorie burn, especially when combined with walking.

Even simply walking around the garden while tending plants contributes to your daily calorie expenditure.

Health Benefits Beyond Calories

Beyond calorie burn, gardening provides cardiovascular benefits, improves flexibility and strength, and supports mental wellbeing. It offers a low-impact form of exercise suitable for many ages and fitness levels, encouraging outdoor time which boosts vitamin D and reduces stress.

Making Gardening a Fitness Routine

To maximise the health benefits, consider planning gardening sessions that mix light and vigorous tasks. Using proper posture and tools reduces the risk of injury while increasing efficiency.

Pairing gardening with warm-up stretches and cool-down periods helps protect muscles and joints.

Keeping hydrated and wearing sun protection are essential when working outdoors.

Seasonal and Practical Tips

Gardening activities vary with the seasons, offering diverse opportunities for physical exertion throughout the year. Spring and summer are busier with planting and maintenance, while autumn focuses on tidying and preparing for winter.

Adjusting your pace and duration to your fitness level ensures gardening remains enjoyable rather than exhausting.

Final Thoughts on Calories Burned Gardening

In summary, gardening is more than a pleasant pastime; it can be a valuable part of your physical activity routine, burning between 200 and 400 calories per hour depending on the task. By embracing gardening as gentle exercise, you enhance your garden’s beauty and your own health, making every moment spent outdoors doubly rewarding.