How to improve your health by gardening
Working and eating in a home garden can do a lot to improve your overall health. You can not only make daily exercises so necessary, but you can also create healthy meals through your daily work. If you want to improve your health, focus on regular trips to your garden. Learning how to grow plants and do the physical activity necessary to grow them can add variety and quality to your diet, as well as to your physical routine.
Exercise in the garden
Warm up before gardening. As you would with other types of exercises, it is important to warm up before you start to get tired in the garden. Stretch your legs, arms, and hands before you begin to get ready for the job ahead. 
You must passed minimum 5 to 10 min warm up ahead gardening.
Work regularly in the garden. To improve your health by exercising in the garden, do it regularly. Working in your garden for several hours during the week, for example 30 minutes a day, can provide you with much needed regular exercise. 
Doing 30 minutes of moderate exercise each day can reduce blood pressure and cholesterol. It can also help prevent diabetes and heart disease, as well as delay the development of osteoporosis.
Vary your movements. As with other types of exercise, it is a good idea to vary the movements you perform while exercising in the garden. If you have a variety of tasks to do in the garden, set a specific duration, and then rotate between them, even if you do not complete a task in the specified time. 
This variation in tasks can be especially helpful if you have one that is difficult for the body, such as kneeling to weed flower beds. Weeding 15 to 20 minutes at a time and then taking a break to perform another activity will help to avoid pain or excessive stress.
Fold and lift in a controlled manner. When working in the garden, you must be careful and intentional about how to lift and stretch. For example, use a proper lifting technique to move large soil bags or fertilizer. This involves using the strength of your legs instead of relying on your back muscles.
In addition, you should squat instead of kneeling when possible, keep the natural curve of your back and avoid bending when lifting heavy loads.
Make efforts. For gardening to be an exercise, you need to increase your heart rate and exercise. This means that staying close to watering does not really count as an exercise.
Digging, raking leaves, weeding, cutting and emptying a pile of compost are some of the things to do in the garden to increase your heart rate.
If you want to increase your effort when cutting, try using a push mower instead of a gas or electric mower.