Looking for a way to stay healthy in retirement? Growing a vegetable garden is a great way to get some exercise and sunshine while treating yourself to fresh, organic vegetables.
The Benefits of Growing Your Own Vegetables
You can buy fresh vegetables at the store, but growing them yourself can be more rewarding. There’s something very gratifying about seeing your plants grow little by little each day until they’re ready to be harvested. Simply being out in nature can also be great for your mood.
According to a paper published in Clinical Medicine, research has found a link between gardening and improved mental health. In one study, simply viewing plants was found to reduce stress, fear, anger and sadness while also having a positive impact on blood pressure, pulse rate and muscle tension.
Gardening can provide physical exercise, which is perfect if you’re trying to stay in shape but you hate the idea of working out. According to Henry Ford Health, just 30 to 45 minutes of gardening can burn up to 300 calories.
With a vegetable garden, you’ll also benefit from a bounty of fresh vegetables, and you won’t have to worry about things like pesticides or wax on your food. Vegetables that come straight from your garden may also be more nutritious than produce you buy at the store. According to the University of Reading, fruits and vegetables start to lose nutrients as soon as they’re picked, and up to half of some nutrients may be lost in just a couple of days.
And if your garden produces too many vegetables? Then you can always share them with your friends and neighbors. You can also donate extra vegetables to your local food pantry to help those in need. (Check with the food pantry first to see what they’re policies are, but many accept this type of donation.)
Deciding on the Right Type of Garden
There are many different ways to grow a vegetable garden:
- A vegetable plot
- Raised beds
- A greenhouse
- An indoor vegetable garden system
Each one has its pros and cons, so the setup you go with will depend on your personal preference, how much money you want to invest in your setup, and the amount of space you can devote to your vegetable garden.
Deciding What to Plant
You can start your garden with seeds or small plants. Starting with seeds is less expensive, but it also requires more work.
Either way, you’ll need to decide what to plant. There are a lot of different vegetables to choose from! You can also add some fruits like strawberries or fruit trees to your garden.
When selecting plants, there are a couple of things to keep in mind:
- Which vegetables do you like? There’s no point in growing something you aren’t going to use.
- Which plants grow well in your area? Enter your Zip code in the USDA plant hardiness zone map to find out which zone you’re in. When you buy plants or seeds, look for this hardiness zone on the label.
Gather Your Supplies
Once you’ve decided what type of garden you want, you’ll need to gather all the necessary supplies.
- Any raised beds, greenhouses, or indoor garden systems that you plan to use.
- Seeds or plants from your nursery or garden center.
- A gardening tool set.
- Gardening gloves.
- A watering can or watering wand hose attachment.
- Soil and fertilizer from your nursery of garden center. You can also make your own compost with food scraps. See the EPA for tips on home composting.
- Books on gardening, such as The Old Farmer’s Almanac Vegetable Gardener’s Handbook, Vegetable Gardening for Beginners or Raised-Bed Gardening for Beginners. You can also find information online. The USDA has some good videos to get you started.
Staying Safe While Gardening
When gardening in summer heat, it’s important to stay cool and hydrated. Wear a hat, use sunscreen, and avoid going out in peak heat. Also watch out for the signs of heat exhaustion, like heavy sweating, nausea, headache, muscle cramps, dizziness or faintness, fatigue, a weak and rapid pulse, and cool, moist skin with goosebumps.
Certain pesticides can also pose a hazard. If you decide to use pesticides, make sure you read the instructions and follow them carefully. You can also look into alternative ways to control pests, such as planting certain herbs and garlic along with other plants to keep insects away. Martha Stewart has nine examples of pest-repelling plants.
Have Fun and Learn as You Go
Vegetable gardening is a rewarding hobby, but don’t be disappointed if some of your plants don’t thrive. Each year, you can learn from the problems you’ve encountered and improve your garden.
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