Gardening offers relaxation, and nothing else compares to the pleasure of enjoying fresh-picked, homegrown veggies for dinner.

You’ll be getting natural light—a mood enhancer for many—and tending a garden provides a good workout. Gardening burns about 300 calories an hour, while heavy yard work can burn more than 600. In addition, regular physical activity is linked to reduced risk of breast, prostate, and colon cancers. Need more reasons?

• You’ll build strength, endurance, and flexibility. Digging, raking, pushing a wheelbarrow, and carrying soil are weight-bearing exercises, which help build bones and muscles to fight osteoporosis.
• You’ll increase balance and flexibility with the kneeling, bending, and reaching you do in the garden.
• You’re likely to eat more veggies when you’ve grown your own, and that means more antioxidants and phytochemicals to help lower disease risk.

Keep It Easy

1. Stretch first and cool down afterward to avoid strained muscles and back pain.
2. Alternate heavy and light work. Rake for 10 minutes, then dig holes or carry bags of soil for 10 minutes. Then prune or weed. Stop after an hour.
3. Use smooth, steady motions. Sudden jerks can cause injury. Lift with your legs and be careful about twisting. Move that shovelful of dirt by moving your feet, not twisting your back.
4. Wear sunscreen, a hat, long sleeves, and pants to protect your skin from sun and insects.
5. Bring water with you and stay hydrated. Never drink from the hose, which can harbor bacteria and other contaminants.