It's spring and our thoughts are turning to our gardens. We dream of colorful flowers and have a vision of the outdoor living environments and landscapes we will create.

We hope for vegetables that taste good; varieties they never heard of at the local supermarket, all at reduced cost.

But therapy? We know that it feels great to get out in the sun to work the soil, to plant seeds and seedlings. We know how glorious it is to see and eat the results of our handiwork.

Despite this knowledge, we probably haven't considered the specifics of the physical and psychological benefits of gardening. New studies and research are taking a look at how getting outside and working in the soil can contribute to us being happier and healthier.

Let's get physical

Physical activity is the key to maintaining and improving general health regardless of age. Horticulture is being used more frequently as a form of physical rehabilitation aimed at improving motor, speech and/or cognitive skills after debilitating illness or trauma, such as strokes.

Digging, hoeing, bending over, carrying, lifting and pulling are classified as whole body movements. These movements, even at a light to moderate pace, are considered good physical activity when done on a consistent basis.

That makes them ideal for elderly, obese or injured people who are unable to maintain a rigorous exercise regime.

Regular physical activity is shown to strengthen the heart and reduces the risk of cardiovascular disease. It can lower blood pressure as well as diminish levels of cholesterol in the blood, lowering the risk of stroke.

With regular physical activity, the body is better able to manage blood sugars and insulin levels, which can reduce the risk of diabetes. Lung functioning is also improved.

Lessening these risk factors increases our energy levels.

Gardening movements done regularly will improve joint and muscle flexibility as well as overall range of motion. Healthy muscles and joints play a major role in reduction of overall body aches and pains.

Muscle and joint flexibility is vital in preventing injury. Muscles, tendons and ligaments are less likely to be strained, sprained or torn if they are stretched often. Flexibility and stretching also is associated with muscle and joint strength which is important in preventing injury.

For your health

“You are what you eat” is a saying that takes on new meaning when you eat fruits and vegetables. Garden-fresh fruits and vegetables provide higher vitamin and mineral content than those harvested and expected to ripen while on route to your grocery store.

Most fruits and vegetables are composed of 70 to 90 percent water, and when removed from their plant source their rate of respiration increases, resulting in loss of vitamins and minerals.

In addition, when being cut away from the parent plant, a fruit or vegetable can perceive the cutting as an attack on the plant and releases enzymes as a defense mechanism in an attempt to protect the plant. These enzymes further decrease the nutritional value of the produce.

Stanford Medicine reports on research that emphasizes the benefits of working in soil and other organic matter. Studies have shown that our immune systems likely benefit from the exposure to soil borne pathogens.

Like immunizations, small doses of bacteria, viruses and other microbes better prepares our body to fight future infections by triggering an immune response. It also has been proven that children who have worked with or near soil are less likely to experience allergies and asthma.

Exposure to a variety of microbes dampens the allergic response of our adaptive immune system again making future exposures less severe.

Studies from Bristol University and the Royal Marsden Hospital, both in England, indicate that working in the soil and being exposed to bacteria can actually make us happier. Certain bacteria in soil, mainly mycobacterium vaccae, have been found to trigger the release of serotonin, which in turn elevates mood and decreases anxiety.

Mycobacterium vaccae has been found to improve cognitive function and possibly even treat cancer and other diseases. Follow-up studies in the U.S. are showing similar promise.

Mentally beneficial

We've seen that gardening provides several benefits that improve physical health. Tradition has it that “a healthy body makes a healthy mind.”

Gardeners throughout time have known the practice of gardening to be relaxing and a source of tranquility and healing. Medical and scientific literature has documented that engaging people in horticulture therapy improves their mental health.

When used as a component of therapy, gardening has been shown to lessen depression and anxiety, to soothe post-traumatic stress syndrome and to improve overall mood.

Aspects of the gardening environment have been proven to increase happiness and overall mood. Research shows sunlight can help lessen symptoms of depression and is linked to overall happiness.

Increased exposure to sunlight also boosts serotonin, a neurotransmitter that regulates appetite, sleep, memory and mood. And sunlight provides us with Vitamin D which can increase energy levels.

Friendly advice

There is a strong social aspect to gardening.

Gardening requires constant problem solving and gardeners reach out to fellow gardeners from their garden clubs or online. Sometimes they turn to friends and family for perspective and advice.

Problem solving with others builds bonds and encourages people to work as a team.

In 2006, the University of Chicago's Environmental Studies Program found that people who garden are more likely to be involved in community organizations and activities than those who do not.

Gardening is often hard work and it requires time and patience to reach your goals. Whether harvesting and eating the fruits and vegetables of your labor or sitting back to enjoy your garden and landscape creations, the feeling of satisfaction is tangible.

The activity of gardening offers the opportunity to build strength and endurance and increase dexterity. It helps you learn, solve problems and increases sensory awareness.

Taken together, the activities of gardening produce a boost to your sense of self-worth and accomplishment. Gardening, anyone?

Matthew Goehring is an LPN with over 18 years' experience in the mental health field and with adults with intellectual and developmental disabilities. He is a Penn State Extension Master Gardener Apprentice and developed this article from information presented as part of the Master Gardener Training Course.