How to Be a Fit Equestrian

All equestrians, no matter their discipline or gender, need to stay in top form. Riders worry about keeping their horses in top condition but often neglect themselves. If you understand that staying fit enables you to be a better rider, it becomes easier to incorporate a fitness plan. When you are fit, you are less likely to tense up while riding. You also are able to achieve proper balance with your seat and legs. Not only will your horse appreciate this, but your health will improve. Being a fit equestrian means much better riding, which is sure to help you win blue ribbons!

Instructions

1. Incorporate a regular exercise routine. Riding a horse is great exercise, but there's more to it. You need effective cardiovascular workouts and muscle strengthening in addition to your riding routine. The best workouts for riders include yoga, Pilates and exercises that utilize the core (trunk) and legs. Yoga and Pilates stretch and limber your body as you move through different sequences. Core exercises include sit-ups, leg lifts, arching and flexing your back (like a cat), and transverse and oblique twists. Leg exercises include squats, calf raises, lunges, hip rotations and power walking. When you exercise regularly, you strengthen your body, which helps you to be a better rider.

2. Learn to breathe. Many riders hold their breath, sometimes without realizing what they are doing. The best way to know if you are breathing correctly while riding is to have your instructor watch for this. When you stop breathing, your muscles become tense and so does your horse. When the horse tenses up, he is not able to perform his job. Make sure that you breathe, especially if you are nervous. Take long, deep breaths in and slowly blow them out. Your breathing establishes a rhythm which is conveyed to your horse. Deep breathing causes you to relax and move with the horse. When you move with your horse instead of bracing against him, your horse will be forward, collected and fluid.

3. Perform stretches. Before you put your foot in the stirrup, stretch. Stretching is a wonderful way to release tension and prepare for your ride. Focus on your hamstrings, shoulders, back and arms. Stretch your hamstrings by standing on your toes and moving up and down. Flex your back by bending forwards, backwards and sideways. Lengthen your shoulders and arms by stretching them in front of you and then raising your hands over your head. After your ride, be sure to stretch the same areas, and any muscles that may be sore.

4. Drink water. Always stay hydrated, drinking a minimum of eight glasses of water daily. Equestrians can produce large amounts of sweat when riding. Drink a bottle of water prior to your ride, and then always bring at least two bottles of water with you into the arena. Continue to drink while riding, and be sure to consume more water as you untack and cool your horse out.

5. Watch your weight. A fat equestrian is not a fit equestrian. Not only is the extra weight harder on your horse, but it becomes impossible for you to achieve proper balance and flexibility while riding. Eat a healthy diet high in fiber and include plenty of fresh vegetables and fruits. Stay away from foods high in fat and sodium. Bring your lunch in a cooler when you visit your horse and skip the fast food restaurant meal.

Tips & Warnings

• Work with a professional riding instructor to best achieve your equestrian goals. If you have any questions about your level of fitness, consult a physician.

• Equestrian activities are dangerous. Always wear approved hear gear while working around and mounted on horses.