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Gardening for Heart Health: Safe, Rewarding, and Restorative

Gardening is more than a hobby — it’s a rewarding way to keep active, build strength, and enjoy the outdoors. Whether you’re planting seedlings, pruning shrubs, or simply tidying up a flower bed, these activities can support both heart health and overall wellbeing.


“Gardening adds years to your life and life to your years.” – Unknown

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Why Gardening Helps the Heart


Gardening combines physical activity with relaxation. Benefits include:

  • Improved stamina, strength, and endurance.

  • Better joint suppleness, balance, and coordination.

  • Stress relief and enhanced confidence.

  • A positive impact on physical, mental, and emotional health.





When Can I Start?


This depends on your health condition and recovery stage:


  • Pacemaker or ICD: Wait at least six weeks after your procedure before doing arm-intensive tasks. Power tools may temporarily affect ICD function, so avoid these.

  • Open-heart surgery: Avoid strenuous arm activities for the first 12 weeks (e.g., mowing the lawn or lifting heavy pots) to protect breastbone healing.

  • Other conditions: If you’ve completed cardiac rehabilitation, use that exertion level as a guide for safe gardening.


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How to Get Started


Start light and build up gradually:

  • Begin with gentle tasks like deadheading, light pruning, or potting seedlings.

  • Progress to more effortful jobs like weeding, digging, or pushing a mower as stamina improves.

  • Always pace yourself. Start low, go slow, and add more over weeks, not days.



Warming Up and Cooling Down


Think of gardening as exercise:

  • Begin and end with lighter tasks such as potting, tidying beds, or watering.

  • Save more strenuous jobs (digging, sweeping, hedge-cutting) for the middle of your session.



How to Make Gardening a Heart-Friendly Workout


  • Alternate tasks – Switch between heavier and lighter jobs to avoid overexertion.

  • Use a timer – Work for 10–15 minutes, rest for a few, then continue.

  • Add variety – Mix digging, pruning, watering, and planting to work different muscle groups.

  • Stay hydrated – Drink water before, during, and after your gardening session.



How Should I Feel?


  • You should feel comfortable, able to talk while working, and not overly breathless.

  • Some exertion is fine, but avoid working to exhaustion.

  • If you feel worse than after a cardiac rehab session, you may have done too much.



Example Gardening Session Plan


Warm-up (5 minutes)


  • Gentle walking around the garden, rolling shoulders, and loosening wrists.

  • Stretch gently, prepare tools.


Main activity (20–30 minutes)


  • 5 minutes planting or weeding.

  • 5 minutes light raking or sweeping.

  • 5 minutes watering plants or light pruning.

  • Repeat if energy allows, with rests as needed.


Cool-down (5 minutes)


  • Finish with light watering or tidying up.

  • Gentle stretches for arms, legs, and back.

  • Deep breathing in a comfortable seated position outdoors.


“The love of gardening is a seed once sown that never dies.” – Gertrude Jekyll


Making Gardening Easier


Practical tips for safe gardening:


  • Plan and prioritise your tasks, especially if recovering from a recent cardiac event.

  • Avoid frequent changes of position to reduce dizziness.

  • Use raised beds, kneelers, or lightweight tools to limit strain.

  • Half-fill watering cans or use a hose.

  • Use a trolley or barrow but don’t overload it.

  • Ask for help with heavy or prolonged tasks.


“To plant a garden is to believe in tomorrow.” – Audrey Hepburn


Safety First


Stop immediately if you notice:

  • Chest discomfort

  • Palpitations

  • Dizziness or light-headedness

If symptoms don’t resolve quickly with rest or GTN spray/tablets, seek medical advice.


Other considerations:

  • Avoid holding your breath during effort.

  • Dress for the weather.

  • Don’t garden straight after a large meal.



SMART Goals for Gardening


Short-term goal: Spend 15 minutes gardening twice weekly for the next 4 weeks, focusing on light tasks.


Long-term goal: Progress to 30 minutes, three times weekly, mixing lighter and more effortful tasks by the end of 3 months.



Recommended Books


  • The Well-Gardened Mind – Sue Stuart-Smith (2020)

  • RHS Gardening Through the Year – Ian Spence (2021)



References


  • Association of Chartered Physiotherapists in Cardiovascular Rehabilitation (ACPICR). Gardening: A guide for people with heart conditions. Review due 2026.


  • Kamioka H, et al. (2022). Gardening for health: A systematic review of physical, mental, and social benefits. Preventive Medicine Reports, 28, 101854.



How My Movement Medicine Can Help


Our exercise sessions can help you build the strength, stamina, and confidence to enjoy gardening and other meaningful activities with ease. If you’d like to progress safely with expert support, join us for a group class or one-to-one session.



🌱 Book a free trial session today: 





This blog post was written by Jamie Pickett, Clinical Exercise Physiologist, with AI assistance.

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