Protecting your lands is normally easier done with fast moving units that with defending units. Fast moving units can take out the attackers rather than wait for them to pillage your lands and scare your workers. Also, using roads, your fast movers can cover a decent land area while the slow defenders are pretty bound to the city they are in.
With fast movers, you need less units, you can prevent pillaging and worker evacuations and when needed, they can be used on offence as well.
If you play agressively, and are constantly producing units everywhere, you really shouldn't need any garrisons at all, the battle is in your opponents territory, and in case something does get near your cities, it should be easy to take it out with the newly produced units that are near or passing by on their way to the battle field.
If you have small chokepoints where heavy attacks can be expected, you can build one defence point there, doesnt have to be in a city, you can even use an unprotected city to lure enemy units to where you can kill them easy.
You can make a defence point with defence units + bombardment units + fast moving attackers to take out the damaged intruders before they retreat if you have a 1 or 2 tile chokepoint. If it is larger, you probably better use offensive units for active defence. If it is not completely closed, the AI will just move on trough your territory, maybe pillaging some things on the way.
If you got to industrial age and everything is railroaded, you need to defend border cities that can be attacked in 1 turn very heavilly. This usually is the case for the cities you just conquered from the enemy. The first turn there is no risk for a culture flip. The next turn, either make sure you have enough units to stop flips, or make sure the city is save from attacks by conquering the next city or pilaging the opponents infrastructure.
When you have railroads, you never need to worry about any other attack than on cities that can be attacked in one turn.
If you have 2 AI's fighting their war on your territory and you suspect one will turn against you, then you need to garison any cities at risk. A combination of defenders and fast movers is best now.