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Did you know that digging around in the dirt can actually become a terrific mood-lifting activity? There’s just something about the warmth of the sun, the scent of freshly turned soil and a little physical activity that can miraculously turn a sad or depressed mood into a sunny disposition.

In fact, the therapeutic benefit of peaceful gardening has been embraced since ancient times, and was even noted to have positive effects on those with mental illness by Dr. Benjamin Rush, a signer of the Declaration of Independence who was also recognized as “The Father of American Psychiatry,” according to the American Horticultural Therapy Association. This association has been actively promoting barrier-free, therapeutic gardens that enable people of all ages and abilities to work, learn and relax in the garden.

NorthBy Health, a member of the Mayo Clinic Care Network, points out that renowned Mayo Clinic experts tout the healthy benefits of gardening. You can squat and lunge while weeding, twist and bend while raking and digging, and increase your level of activity by carrying bags of mulch and pushing a mower.

Growing and eating your own fruits and vegetables results in a positive impact on your diet. Peppers contain capsaicin, which has anti-inflammatory properties, tomatoes are high in Vitamin C, potassium and lycopene, and spinach can boost your immune system.

Gardening has been a therapeutic retreat for Shanaz Khambatta, D.O., Medical Director of NorthBay Health Primary Care, for many years. “I enjoy it as time to disconnect from screens and emails, and also as a way to grow things that I like to eat fresh. We also enjoy sharing our veggies and fruit with our neighbors,” she noted.

You don’t need an entire yard to create a garden with mood-lifting benefits. A window box, a deck railing planter or a pot or two of favorite flowers just outside the back door all have their place.

And you can grow and tend to more than just vegetables and flowers, Dr. Khambatta added.

“I’ve discovered growing succulents is a wonderful release and way to disconnect. It’s a way to use the more creative side of my brain by propagating plants and coming up with fun combinations. I love succulents because they are easy to grow, low maintenance and you don’t really need a green thumb!”

Many devoted gardeners find ways to work the dirt despite bad knees or a stiff back.

If you or someone you know wants to create a wheelchair-friendly therapy garden, check out the American Horticultural Therapy Association’s web site. They have information on building raised beds, and selecting adaptive tools for those with disabilities. They also can offer suggestions for creating sensory-stimulating environments, using plants that are selected specifically for their texture, fragrance or color.

Raised beds are terrific, because they can be built at a height that is accessible by those in wheelchairs, those who use walkers, or those who just don’t want to bed over too far. When creating a space for raised beds, make sure you have a smooth, wide path leading to them, so that it will be easy to maneuver around, and that the bed isn’t too wide so reaching the center is easily managed.

There are a host of garden tools on the market now that are ergonomically designed, making it easier for stiff hands to use.

And, for those with grandchildren, give them an excuse to get dirty! Planting seeds, watching them sprout and then harvesting together are not only bonding moments, but could pass on the seed of a love for gardening to yet another generation.