May 9, 2002

For Strong Bones, Try Gardening

Home gardening is generally regarded as a healthful activity, largely because of the fresh produce it adds to family diets, but health science research suggests gardening can also help build strong bones, reports a North Dakota State University horticulturist.

"It’s common knowledge these days that if we don’t do weight-bearing exercises as we age, our bones lose calcium and become brittle, subject to breakage," says Ron Smith, NDSU extension horticulturist. "To counter this, you can go to a health club and pump iron–or you can garden in your own yard."

According to the American Medical Association, some 25 million Americans have the severe calcium-loss disorder known as osteoporosis. Vigorous weight training can slow this degenerative process.

Smith says a health science study at the University of Arkansas compared leisure activity and bone mass retention. The research studied women aged 50 and over, those most at risk for bone loss, who participated regularly in gardening, bicycling, aerobics, swimming, jogging or other popular activities.

"The study demonstrated that gardening was one of the two best activities for retaining bone mass and fighting osteoporosis," Smith says. "And unlike other exercise activities, gardening has the advantage of requiring little initial investment, producing visible results in the garden and being fun to boot!"

The results surprised the researchers, who didn’t expect garden work to be significant. A researcher remarked that gardening seemed to be such a "dainty activity."

"That remark shows the researcher has most likely never gardened or did yard work herself," says Smith. "Turning over the soil, either with a tiller or shovel, raking, prying out stones, hauling soil, dragging hoses and getting up and down on hands an knees all contribute to healthier bones and better muscle tone.

"Anyone who has spent a day on garden and yard chores knows they don’t have to go to the gym for more exercise. It may not be the trendy thing to do, but you’ll end up with great bones, and an attractive landscape to boot."

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Source: Ron Smith, (701) 231-8161, ronsmith@ndsuext.nodak.edu
Editor: Gary Moran, (701) 231-7865, gmoran@ndsuext.nodak.edu