Staying Steady in the Garden: Falls Prevention for Backyard Gardeners

Why Falls Happen in the Garden
Gardening is one of the most rewarding ways to stay moving. It gets you out of your chair, moves you outdoors, and gives you something to show for your effort. But it also comes with some hidden physical challenges.
Bending, kneeling, reaching, carrying pots, and walking on uneven or wet ground all increase the risk of slips, trips, and falls. All of this especially as we get older. The goal isn’t to stop gardening. It’s to make sure your body can keep up with it.

Gardens aren’t exactly designed with safety in mind. Between hoses, tools, loose soil, and changing surfaces, there’s a lot going on under your feet.
Some common contributors to falls include:

• Uneven ground, grass, or garden beds
• Wet or slippery surfaces
• Frequent bending and twisting
• Carrying pots or watering cans
• Reduced balance, strength, and mobility over time

Often it’s not one big factor, but a combination of small things adding up.
Before a fall happens, your body usually gives you a few hints, a few near misses and some chances for growth. These are some of the signs that your strength and balance might need a bit of support:

• Feeling unsteady when reaching or turning
• Avoiding kneeling or getting back up from the ground
• Needing support when standing up
• Fatiguing quicker during gardening sessions
• Moving more cautiously than you used to

How Exercise Physiology Can Help
Gardening is full of real-world movements, and that’s exactly how we approach exercise; the prescribed workouts mirror these positions you will find yourself in.

Rather than generic programs, we focus on:

• Strength for lifting and carrying
• Balance while moving and reaching
• Mobility for bending, kneeling, and twisting
• Endurance to keep you going without fatigue

It’s about making these everyday tasks feel easier, safer, and more confident. It may have the added bonus of helping along a few other activities you enjoy.

Key Exercises for Gardeners
Here are a few simple exercises that you can imagine transfer directly to the garden:
1. Sit-to-Stand (Hands-Free if Possible)

• Practice standing up and sitting down with control
• Progress by slowing the movement or adding a light weight

Why it helps: Makes getting up from low positions (like kneeling or squatting) much easier.

​2. Bench Push Ups

• Use a chair, bench, or railing for support
• Practice lowering down and coming back up

Why it helps: Builds strength and confidence getting to and from the ground.

​3. Single Leg Balance (Add Reach)

• Stand on one leg
• Add reaching forward, sideways, or toward the ground

Why it helps: Improves stability when stepping over hoses or navigating uneven ground.

​4. Farmers Carrys and Suitcase Carrys

• Hold a watering can, bag of soil, or weights
• Walk short distances with control

Why it helps: Prepares your body for real gardening tasks.

​5. Spinal Flexion & Spinal Rotation

• Sit or stand tall
• Rotate your upper body side to side

Why it helps: Supports safer reaching and reduces strain when working across your body.

Alongside exercise which we can actively aid you in at our practice, we love providing education on other potential considerations and functional improvements you can make otherwise. These are a few practical changes that can make a big difference:

• Wear supportive, grippy footwear
• Keep pathways clear of tools and hoses
• Avoid rushing, especially when carrying items
• Use raised garden beds where possible
• Take regular breaks to manage fatigue
• Work during good, well-lit conditions

Gardening should be something you can enjoy for years to come, not something you feel limited by. If you’ve noticed changes in your balance, strength, and confidence or just want to stay ahead of it; our team can help. With the right support, you can stay strong, steady, and capable in your garden.
This can be with a targeted exercise plan which helps rebuild both your physical ability and your confidence to move freely again. We’ll work with you to build a plan that keeps you active, independent, and doing what you enjoy most.
 
Resources for further reading
Exercise & Sports Science Australia (ESSA) – Exercise Physiology & Falls

• Read ESSA article on falls prevention - https://www.essa.org.au/web/Web/Resources/Articles/2025/new-falls-prevention-guidelines-recognise-exercise-physiology-as-a-vital-part-of-the-solution.aspx?utm_source=chatgpt.com
• Highlights the role of Accredited Exercise Physiologists in reducing falls risk and emphasises individualised, evidence-based exercise programs as a key intervention

Stay On Your Feet Campaign

• Visit Stay On Your Feet program - https://www.injurymatters.org.au/programs/stay-on-your-feet/

A Western Australian falls prevention initiative focusing on environment safety, education and awareness, & practical prevention strategies

 

Thomas Harrison
​Accredited Exercise Physiologist
​AEP, AES, ESSAM