Spending time in the garden is one of life’s simple pleasures. Gardening can help improve your mood, reduce stress, and keep you active. It can also help maintain the strength and balance needed to stay independent and reduce your risk of falls. However, outdoor areas are one of the most common places for falls among older Western Australians. The good news is that a few simple changes can make your garden safer and easier to enjoy.
Tip #1: Start by checking pathways and outdoor areas regularly. Look for uneven surfaces, cracks, loose gravel, wet patches, fallen leaves, branches, or anything else that could cause a trip or slip.
Tip #2: Make sure paths, steps, and entrances are well lit, especially if you enjoy being outdoors in the early morning or evening.
Tip #3: Raised garden beds can make gardening easier by reducing the need to bend, kneel, or reach. If raised beds are not an option, use a sturdy stool or a kneeling pad with side handles for extra support.
Garden hoses and tools are common hazards.
Tip #4: Consider installing a retractable hose reel rather than leaving hoses stretched across the lawn.
Tip #5: Store tools in a shed or designated storage area after use. Keeping a bright-coloured bucket or basket nearby while gardening can help you keep everything in one place and reduce clutter.
Overheating or dehydration can lead to dizziness and fatigue, which increases the risk of falls outdoors.
Tip #6: Choose cooler times of the day for gardening, such as early morning or late afternoon, when it is not as hot and UV levels are generally lower. Try working in the garden for 20 to 30 minutes at a time and take regular breaks to avoid fatigue.
Tip #7: Keep an insulated water bottle nearby to stay hydrated. Try adding ice cubes with frozen lemon or cucumber slices to your water bottle. It’s a refreshing way to stay cool and keep hydrated while gardening.
What you wear matters too.
Tip #8: Choose sturdy, well-fitting shoes with non-slip soles, such as sneakers or lightweight boots. Avoid gardening in slippers, thongs, or bare feet.
Tip #9: Wear light, breathable clothing that covers as much skin as possible, a wide-brimmed hat, and apply sunscreen.
Tip #10: Save heavy lifting, climbing ladders, or tree pruning for family members, neighbours, or professionals. If you choose to use a ladder, ensure someone is home and always maintain three points of contact with the ladder at all times (either two hands and one foot, or two feet and one hand). If you receive support at home, talk to your care provider about bringing in professional services for more challenging jobs.
It’s important to have a plan in case you fall outside. Always carry a mobile phone or wear a personal alarm while gardening. If possible, garden when someone else is at home, or let someone know when you are heading outside to do some gardening. Watch the video below to learn how to get up safely if you experience a fall while outside.
Taking these simple steps can help you can feel confident and safe while gardening and reduce your risk of falls.