Gardening for health - starting out

Gardening has many health and therapeutic benefits and can be very enjoyable. It’s an activity that everyone can enjoy. People with disabilities, seniors and children can find it especially rewarding to spend time in the garden tending plants and growing their own food. With some planning and thought, you can create an interesting, productive and pleasant space that can be used as an edible garden.

An edible garden does not have to be large. Your garden can start small with a few pots and containers or even just a window box with a few suitable cuttings or herbs.

Benefits of growing an edible garden
Research shows that gardening is a healthy activity. Working in the garden provides benefits that include:

• Enjoyment – from the physical activity
• Exercise – physical activity improves your endurance, strength, mobility and flexibility
• Relaxation – helps you relax and reduce stress levels
• Fresh food – provides you and your family with a healthy source of inexpensive fresh food.
• Appreciation of food growing – provides an appreciation of foods and their origin.

• Flowers – borage, carnation, chamomile, chrysanthemum, fuchsia, geranium, hibiscus, hollyhock, honeysuckle, impatiens, lavender, lemon blossom, lilac, marigold, nasturtium, pansy, rose, salvia and violet.
• Herbs – rosemary, basil, chives, sage, mint, oregano, parsley and thyme.
• Seeds and berries – blueberries, mulberries, pumpkin and sunflower seeds.
• Vegetables – lettuce, tomatoes, silverbeet, corn, capsicum and beans.
• Fruits – rhubarb (stems are edible, but the leaves are poisonous), kiwi fruit, strawberries and passion fruit.
• Plants and trees – all sorts of fruit trees including lemons, apricots and apples. Even the leaves from bay trees are great for use in stews and casseroles.

• Old wheelbarrows or prams (with hood removed or folded down for maximum sunlight) that can be moved about
• Old bathtubs or laundry tubs with holes for drainage
• Old car tyres that can be stacked on top of each other at different heights
• Plastic and terracotta pots on castors that can be moved around easily
• Large pots, polystyrene boxes, barrels, large terracotta pipes and recycled containers
• Purpose-built raised garden beds that can be made to suit your needs.

• If you have a north-facing wall, consider growing suitable plants or vines up the wall in containers.
• Remove weeds regularly as they rob the soil of valuable nutrients.
• Compost most garden materials (leave out the problem weeds) and all vegetables and fruit scraps from the kitchen. Make sure scraps are shredded well before composting.
• Use organic fertilisers and mulch to conserve water.
• Rotate crops regularly (every season or at least every year) to ensure that soil retains nutrients and the risk of diseases is reduced.
• Use non-chemical remedies like garlic, chilli spray or milk to ward off pests.

• Wear sunscreen and protective clothing including a hat, correct footwear and gloves.
• Warm up, bend and stretch before you start.
• Take regular breaks and don’t forget to stretch and change position often.
• Bend at the knees and don’t strain when lifting heavy objects.
• Drink plenty of water especially in warm weather.
• Store garden tools and equipment safely.
• Observe safety instructions when using potting mix, any sprays or fertilizers.

• Community or local garden groups
• Horticultural Therapy Association of Victoria Tel. (03) 9848 9710
• Cultivating Community Tel. (03) 9415 6580
• ‘Go for your life’ Infoline Tel. 1300 739 899

• Gardening is a healthy activity that can be enjoyed by people of all ages.
• An edible garden can be started in a very small area or in containers or pots.
• Make sure your plants are non-toxic varieties and are edible.
• Don’t use chemical sprays or fertilisers in your edible garden.

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