Fitness Tips for Horse Riders
Which Exercise is Best?
Although riding itself is a form of exercise, most individuals will simply not be doing it enough to increase fitness from riding alone. Casual riders often only get a lesson once or twice a week, and can notice that they get very tired during the lesson itself and can’t achieve the results they want. This can be disheartening. The higher the level the rider would like to perform at, the more essential is their fitness.
A sedentary lifestyle is a major barrier to good riding, so it is advisable to take on some form of regular exercise alongside lessons. The exercise taken often needs to be convenient, but must also have wide-ranging benefits, improving flexibility, core stability, balance, aerobic conditioning, and strength. A variety of activities is best.
Remember to consult your doctor before committing to an exercise programme, and seek advice from sports instructors when you are not confident about the exercise you want to try.
Walking
Walking is the simplest form of exercise and one of the easiest to fit into a busy lifestyle. It is something everyone can do, being easy and gentle on the joints, and can be made more strenuous as desired by increasing pace or duration as fitness improves. To obtain a basic level of fitness 10,000 steps a day are often recommended, so a pedometer is a simple and useful tool for monitoring progress.
Running
Running is another convenient exercise option, being simple, inexpensive and requiring just a suitable pair of shoes and some time. It can be combined with walking, with gradually longer periods of running being introduced, to improve cardiovascular health. Running is not recommended as the only form of exercise taken by riders as it can tighten the hips and hamstrings, areas that must be supple in riding, so it should be combined with a range of other exercises to maintain flexibility.
Yoga and Pilates
Yoga and Pilates are different forms of exercise but are both useful to the rider. Many exercise classes present a combination of the techniques, so they are paired here. Yoga essentially involves various stretching and balancing exercises designed to enhance strength and flexibility. Pilates has similar objectives but is particularly touted for the focus on core strength, in working on the muscles of the abdomen and back. A strong core allows the rider to sit tall and central in the saddle and be of greater assistance to their horse. A more flexible rider does not block their horses’ action under saddle and can move with the horse better- the advantages of both techniques are clear.
Performed incorrectly these forms of exercise could cause harm so it is advisable to start in a class with an instructor. Once an individual is confident with the movements they can be performed at home, whether this is based on class teachings or to instructional DVDs, which are widely available.
Exercise Ball
An exercise ball is helpful to horse riders because it works the core muscles and improves posture, and is very easy to use. Just sitting on a ball requires some use of the core muscles to stay in place, so it can be used effectively when just watching TV or working on the computer, making it simple to fit into everyday life. It is also versatile, and can be used in combination with Pilates and Yoga exercises, as well as with weights to focus on strengthening muscles as needed.
Indoor/Studio Cycling or Spinning®
Depending on the class level and the instructor, classes involving intensive cycling on a stationary bike can be very strenuous. They tend to be shorter than other fitness classes and are potentially very beneficial for riders. The class builds aerobic fitness in a similar way to running but without the tightening of the hips and hamstrings. The exercises required often include standing in the pedals with the weight carried in the legs, which builds strength in the legs and hips whilst improving balance. This can prove particularly useful in developing the forward or two point seat required in jumping exercises.
Find out more about these activities by visiting your local sports facility or picking up one of the many dedicated books available.
Remember that tight, bulky muscles are not the objective, the rider needs elongated, supple muscles, and a combination of exercises offers a good way to develop and maintain this. Taking fitness seriously will soon produce a marked improvement in riding performance.
Further recommended books are:
Horse and Rider Fitness: The Essential Guide for all Riders by Lisa Purves (2006)
The Rider’s Fitness Program: 85 Fitness Exercises Specifically Designed to Help You Improve Physical Fitness, Increase Strength, and Achieve Oneness With Your Horse by Dianna R. Dennis (2005)
Fitness for Horse and Rider by Jane Holderness-Roddam (1996)
Improved Fitness can Improve Competition Results
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