Garden Safely: OT Tips for Older Adults Who Love to Stay Active Outdoors

Call me an old soul, because I love gardening! For people like myself or many older adults, gardening is more than a hobby, it’s a source of joy, routine, connection and calm. Whether it’s tending to orchids, pruning the hedges or simply enjoying the sunshine, spending time in the garden can support physical health, mental wellbeing and a sense of purpose. 

But as strength, balance or mobility change, the garden can also introduce hidden challenges. The good news? With the right setup and strategies, gardening can remain safe, enjoyable and part of daily life for years to come.

Here are some of my top Occupational Therapy–informed tips for gardening

safely and confidently.

1. Choose Tools That Work With You — Not Against You

The right tools can reduce strain, prevent injury and make gardening more enjoyable.

Look for tools with:

• Lightweight materials

• Ergonomic handles or soft grips

• Long-reach designs to reduce bending

• Extendable handles for pruning or sweeping

• Spring loaded to reduce effort to open and close

• Kneeler seats or garden stools for lower tasks

Why this helps:

Less bending and less gripping effort means less fatigue, reduced joint pain and improved balance.

2. Raise Your Garden — Reduce the Risk

Raised garden beds, vertical planters or potted arrangements on benches bring the garden up to a comfortable working height.

Benefits:

• Less kneeling or stooping

• Easier access for anyone with back, hip or knee pain.

• Accessible if you’re using a wheelchair

• Safer, more stable positioning

• Encourages longer participation without overexertion

  
  

3. Create Clear, Safe Pathways

Garden paths can become tricky if:

• Pavers are uneven

• Debris builds up

• Edges aren’t visible

• Moss or mould makes surfaces slippery

OT tip:

Keep pathways wide, clear and a level terrain. Outdoor solar lights can help with visibility in dim light or early evenings.

4. Pace Yourself — The Garden Will Wait for You

It’s easy to get absorbed in gardening and accidentally overdo it - I know this feeling too well!

Try these pacing strategies:

• Set a timer for short bursts of activity

• Alternate between light and heavier tasks

• Schedule gardening at cooler times of the day

• Take regular seated rest breaks

• Keep water within reach

It’s also helpful to keep a phone or personal alarm in your pocket or on a waist bag. Kmart are great for these at such a cheap price.

5. Use Stable Seating for Lower-Level Tasks

A stable garden chair or stool reduces strain on knees, hips and lower back when dealing with tasks close to the ground.

Avoid:

• Squatting

• Sustained bending

• Perching on unstable edges like steps or rocks

Instead consider:

• A garden kneeler with handrails

• A sturdy outdoor chair

• A height-adjustable stool

  
  

6. Keep Frequently Used Items Easy to Reach

Store tools, gloves and watering cans at a comfortable height.

Why:

Reaching overhead or bending repeatedly increases the risk of dizziness, muscle strain and imbalance.

OT tip:

A wall-mounted tool rack or small outdoor trolley can keep everything handy. 

7. Be Mindful of Lifting and Carrying

Lifting heavy pots, bags of soil or watering cans can place stress on joints and raise falls risk.

Safer alternatives:

• Use smaller pots

• Transfer soil in lighter batches

• Use a hose instead of carrying watering cans

• Pull a garden cart to move larger items safely. You can even store your frequently used items in here!

  
  

8. Prioritise Your Balance and Safety

Gardening often involves uneven ground, reaching forward, twisting or stepping over edges. These are all moments where balance can be challenged.

OT suggestions:

• Wear supportive, non-slip footwear

• Avoid flip-flops or loose sandals

• Take your time when moving between surfaces

• Consider short rails or handholds near steps or sloped areas

• Don’t forget to check in with your optometrist if you notice changes in your vision and depth perception.

  
  

9. Listen to Your Body

Gardening should feel enjoyable. not painful, exhausting or overwhelming.

Stop if you notice:

• New or increasing pain

• Dizziness

• Fatigue

• Shortness of breath

Check in with your Occupational Therapist

if you’re noticing gardening becoming more effortful, unsafe or you just can’t do those simple things you used to be able to do. There are always solutions, it’s just about finding what works for you!

Why These Tips Matter

Gardening supports health, wellbeing and connection with our surroundings. It’s something many adults want to continue doing for as long as possible. Occupational Therapy isn’t about stopping meaningful activities; it’s about finding safer, easier ways to keep you doing what you love.

With the right setup, tools and strategies, your garden can continue to be a place of joy, independence and pride.

Every garden and every gardener is unique. If you’d like support to make your outdoor space safer and easier to enjoy, I can help you create a practical plan tailored to your goals and abilities.

#AccessMatters