Cities are compact hubs full of promise and possibilities. Something cities often lack, however, is accessible green space. Urban green space—which may sound like an oxymoron at first—is vital for your health and happiness.

According to the World Health Organisation, you need access to at least nine square meters (but, ideally, 50 square meters) of green space. In modern compact cities, this space can take the form of public parks, street greenery, and even bodies of water. But not all urban green space is widely available.

Enter: urban gardening. With limited urban area and resources, you can create a natural haven that breathes life into your home and community. Keep reading to learn what you’ll need, what to plant, and how some DIY urban gardening nurtures more than just seeds and saplings—it helps you grow, too.

You don’t need a sprawling lawn, or even a patch of grass, to grow a luscious and abundant garden. All your urban garden truly needs to thrive is sunlight, open air, and some TLC. Here are just a few examples of perfect places to grow your urban garden:

• Balconies or terraces

• Rooftops

• Sunrooms and windowsills

• Walls (yes, even walls!)

The key to transforming even the smallest urban area into a green oasis: think vertical gardening. Raised garden beds are the best way to maximise any space while creating an ideal home for your plants to live in. They provide the necessary depths for plants’ roots and allow the soil to drain quickly, a prerequisite for many species. They also fit perfectly against a wall or corner and can be moved with ease when you’re ready to make a new addition to your green oasis.

Some other space-efficient planting options include:

• Tiered garden beds

• Window boxes

• Trellises

• Wall planter shelves

Skyscraper architects have mastered how to optimise vertical space, and so can you. As long as your plants will receive plenty of sun, you can put them anywhere you have the room. Once you have your garden space and your vertical gardening beds, you’re almost ready to begin planting. Some other essential supplies you’ll need include:

• Nutrient-rich planting soil

• Digging tools, like a trowel and a rake

• A watering can

• Gardening gloves

Now comes the fun part—it’s time to decide what plants you want to grow. But what are the best plants for an urban garden?

Most urban gardeners experience a bit of decision paralysis when they see the rows and rows of seeds and seedlings available to them. Before you hand in your gardening gloves, think about what your ideal urban garden looks like: is it full of aromatic herbs, vibrant blooms, or fresh fruit and vegetables?

Once you lock in your vision, you can select plants that will thrive in the space you have. The best plants for urban gardens are often the hardiest—the ones that don’t need a lot of sunlight, or water, or constant tending. Life moves fast and unpredictably in the city; you don’t want your plants to wilt because you forget to water them one day, or because the sun doesn’t poke its head out from behind the building across the street.

So on your next visit to the nearest garden centre or plant nursery, look for perennials. Perennial plants are any species that live for a few years or more. Their longevity means less maintenance, better soil cover, and more variety during the year. Many perennials are also more tolerant of extreme temperatures and droughts, so you don’t have to worry about losing your entire garden to a winter storm or summer heat wave.

Here are some of the toughest perennials that will gift anyone with a green thumb:

• Ornamental grasses, like blue fescue and stipa

• Fragrant lavender or catmint bushes

• Pollinator-attracting bee balm

• Flowers that can weather the cold, like Siberian irises and baptisia

• Shady hostas of every variety

Flowers add natural beauty to any home, whether you live in the countryside or in the centre of a bustling city. But aesthetics aren’t the only purpose of urban gardens; if you want to be more self-sufficient, you can grow healthy food, too.

Grow any of these plants to eat as snacks or add to meals for a healthier, more sustainable diet: 

• Fruits – Strawberries, blueberries, and tomatoes are all well-suited for urban gardens. Grow them in containers or hanging planters, and be sure they receive lots of sun.  

• Vegetables – Lettuce, radishes, onions, and other salad greens only need a few inches of soil depth (about four to seven inches) to grow, making them the ideal urban garden veggies. 

• Herbs – Herbs add unique and delicious flavours to any dish—and they’re easy to grow in small containers. Try growing chives, thyme, mint, parsley, rosemary, and more. You can also combine herbs with other plants to save space. Lettuce can grow with most herbs, and tomato and basil are an unbeatable duo.  

It may take some trial and error to discover the ideal combination of plants for your urban garden. Some species you think will flourish might flounder, while the seemingly temperamental plants will grow like weeds. Part of the joy of urban gardening is its predictable unpredictability—relish in the process.

Because your urban garden is constrained by space, it’s difficult to understand its full impact on you and your community members. You may be asking: what will a few window boxes or grocery store basil plants actually accomplish? The answer: more than you think.

Gardening is about more than getting your hands dirty, although that usually feels pretty good too. It’s about caring for living things, which, in turn, helps you care more for yourself.

Here are just some of the ways urban gardening can help you grow:

1. It’s a good source of physical activity – Gardening, even in a small space, requires a surprising amount of energy. Think of how active you are when gardening: you shovel and rake soil, pull weeds, engage core muscles to lean over plant beds, and much more. If you’re looking for more fulfilling ways to exercise, gardening may be your new favourite workout.

2. It promotes healthier eating – One of the most satisfying parts of urban gardening is enjoying the fruits of your labour—literally. If you have access to homegrown fresh fruit and vegetables, you’ll be more likely to add them to your diet. By gardening, not only will you choose to eat healthier, you’ll grow to care more about the food you’re eating and where it comes from.

3. It alleviates stress – Several studies have shown the many health benefits of “green care” therapy, which involves green space exposure and gardening. Even looking at plants—or pictures of plants—can lower blood pressure, tension, and negative emotions. The social aspect of urban gardening may also have a positive impact on mental health by relieving loneliness and self-isolation.

The therapeutic uses of urban gardening are still being studied, but it's already proven to be an effective treatment for stroke and dementia patients. Overall, urban gardening leads to longevity and a sense of purpose. Urban gardening is a great example of an activity to add to your self-care Sunday routine. It not only beautifies your space but also provides a therapeutic and fulfilling way to reset for the week ahead.

All that from a few plants? You better beleaf it.

Urban gardens benefit more than just you as the gardener—they play an important role in your environment and community. Urban gardens:

• Reduce urban heat island effects – Cities are cool places to be, but they’re often quite warm. The concrete jungles of cities retain heat, which is detrimental to energy costs, air quality, and public health. Urban gardens and green spaces offer shade, moisture, and radiation protection to city dwellers, which reduces the warming effects and unhealthy air quality of urban heat islands.

• Create essential pollinator habitats – Urban gardens are becoming increasingly responsible for providing pollinators like bees and butterflies with nectar, which they need to live and pollinate other plants. About 85% of the nectar supply in cities comes from urban gardens.

• Sustain and unite communities – If you have the space, consider creating a community garden so you can share its benefits with those around you. Not only will a community garden reduce food scarcity, promote healthier habits, and protect the environment, but it will also bring you closer to your neighbours and create more tight-knit relationships among all community members who participate.

Never doubt the natural influence that your urban garden holds. While it may seem small, it adds power to a wider initiative to reduce rising temperatures, boost biodiversity, and uplift urban communities. So go green—and invite others to do the same.

P.E Nation understands the deep connection between urban life and green space access. Skyscrapers and subways are more charming when they exist in harmony with nature. With sustainable practices like urban gardening, you can do your part to keep your city green.

At P.E Nation, we are continuously inspired by the strength and magnificence of the coast, the land, and the people living on it. That’s why, when it comes to designing our urban activewear, sustainability is a priority.

So much of what we do—from our clothing styles down to the packaging we use—is made with the environment in mind.

Shop P.E Nation’s Sustainability Edit now, and learn more about our commitment to protecting the planet we love—and to providing the highest-performing activewear possible.

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Sources:  

National Library of Medicine. Modern Compact Cities: How Much Greenery Do We Need?  

Capital Area Food Bank. What to Plant in Your Urban Garden.  

National Library of Medicine. Gardening for health: a regular dose of gardening.  

United States Environmental Protection Agency. Reduce Urban Heat Island Effect.

The Conversation. Urban gardens are crucial food sources for pollinators - here’s what to plant for every season.