Everybody Walk Across PA - Spring 2026 Week 5 Newsletter

Giving flowers in times of joy and sorrow, or sharing an abundance of produce from your garden to brighten a neighbor's day, has long been a practice we may not even give a second thought .

Research has shown something we may already know – gardening supports both physical and mental health. Physically, gardening provides meaningful movement, including digging, planting, weeding, and carrying soil. It allows us to reach moderate-intensity levels of activity and contributes toward weekly physical activity recommendations (Turner et al., 2002), particularly for those over 65 years old. Studies also suggest improvements in strength, flexibility, and endurance, particularly among older adults and adults with chronic health conditions (Wang 2025; MacMillan, 2013). In addition, time spent in green space, such as gardens, is linked to lower cortisol (a stress hormone) levels, improved mood regulation (Van den Berg, 2010; Soga et al., Tu, 2022;), reduced symptoms of depression, anxiety, and stress, and improved overall well-being (Soga et al., 2017; Thompson, 2018; Thompson et al., 2024). Seeing flowers bloom and vegetables ripen can also foster motivation and a sense of (Soga et al., 2017; Wang & MacMillan, 2013).

Emerging research suggests additional benefits when garden harvests are shared. Studies on produce sharing and community gardening show that giving homegrown food strengthens relationships and builds trusting community networks, both of which can protect our mental health (Algert et al., 2016). Research on "prosocial," or voluntary behavior intended to benefit others, finds that acts of giving enhance positive emotion and life satisfaction for both givers and recipients (Hui et al., 2020). During times of stress or change, small, visible gestures from others, such as a bouquet of flowers or a warm rhubarb crisp, may communicate care, reinforce belonging, and create opportunities for supportive interaction with benefits that go far beyond the gift itself.

Taken together, the research suggests gardening is more than a hobby—it can be an accessible and deeply rewarding way to boost our own mental wellness, and that of others as well. This spring, in a special monthly series titled "Mental Wellness and the Garden," Penn State Extension Family Wellbeing educator, Dr. Maureen Ittig, is partnering with the Westmoreland County Master Gardeners to offer a unique program series promoting mental wellness while also expanding gardening skills. More information can be found on the Penn State Extension website.

References

Algert, S. J., Diekmann, L. O., Gray, L., & Renvall, M. J. (2016). Community and home gardens increase vegetable intake and food security of residents in San Jose, California. California Agriculture, 70(2), 77–82.

Hui, B. P. H., Ng, J. C. K., Berzaghi, E., Cunningham-Amos, L. A., & Kogan, A. (2020). Rewards of kindness? A meta-analysis of the link between prosocial behavior and well-being. Psychological Bulletin, 146(12), 1084–1116.

Soga, M., Gaston, K. J., & Yamaura, Y. (2017). Gardening is beneficial for health: A meta-analysis. Preventive Medicine Reports, 5, 92–99.

Thompson R. (2018). Gardening for health: a regular dose of gardening. Clinical Medicine. 18(3), 201–205.

Thompson, R., Roe, J., & Aspinall, P. (2024). The impact of gardening and horticultural therapy on health and well-being: A systematic review and meta-analysis. Systematic Reviews, 13, 1–15.

Tu, H. (2022). Effect of horticultural therapy on mental health: A meta‐analysis of randomized controlled trials. Journal of Psychiatric and Mental Health Nursing, 29(4), 603–615.

Turner, L.W., Bass, M.A., Ting, L. & Brown, B. (2002). Influence of yard work and weight training on bone mineral density among older U.S. women Journal of Women & Aging, 14, 139-149.

Van den Berg AE, van Winsum-Westra M, de Vries S, van Dillen SM. (2010). Allotment gardening and health: A comparative survey among allotment gardeners and their neighbors without an allotment. Environmental Health, 23;9:74.

Wang, D., & MacMillan, T. (2013). The benefits of gardening for older adults: A systematic review. Activities, Adaptation & Aging, 37(2), 153–181.

Wang, F., Boros, S. (2025). Effect of gardening activities on domains of health: A systematic review and meta-analysis. BMC Public Health, 25, 1102.

Photo Scavenger Hunt

Master Gardener Tip: Natives vs. Nativars

A native plant is one that has evolved in a particular habitat or ecosystem over hundreds of years without human interference. A nativar is a native plant that has been altered, usually by human interference through cross-breeding for particular attributes, such as flower color, insect or disease resistance, size, and adaptability. Which plants to choose?  When considering new perennials this spring, look for the straight species rather than named cultivars. Typically, native plants will do a better job at attracting and sustaining pollinating insects. Native plants have evolved with insects and the eco-region over hundreds of years.

If all you have to choose from is a nativar or a non-native plant, nativars are a better choice, as they are derived from native species. To learn more about choosing native plants read Why Use Native Plants?

Recipe of the Week    

Easy Energy Health Bites Enjoy these quick, wholesome energy bites packed with nutrients for brain power and heart health.

Resource Highlights

Penn State Extension Podcasts Penn State Extension hosts a number of podcasts covering a variety of agricultural topics including agronomy, tree fruit, dairy, viticulture, farm stress and wellness, and more. Hear from experts in the industry on topics that matter to you.

Walk by Faith This program is designed for people interested in implementing and/or leading a healthy eating and physical activity program within their organization. Once trained, Walk by Faith leaders will be better prepared to help participants maintain a healthy weight and reduce their risk of cancer.

Journey to a Healthier Heart Introducing major changes into our daily lives can be challenging. Choosing a heart-healthy lifestyle is like setting off on a journey: It requires a step-by-step approach.

Upcoming Events

Understanding Alzheimer's and Dementia Learn during this webinar the basics of Alzheimer's and dementia.

10 Warning Signs of Alzheimer's Learn during this informative virtual event to recognize the common signs of Alzheimer's Disease.

Plants in the Park Explore common forest plants on a guided walk with a forestry extension educator. Learn basic identification skills, observe key features, and connect with nature on an easy, scenic trail.