Get fit for your next horse riding holiday

By: Maribel Estefanell Posted: 16/06/2021

For equestrian tourism, you must be in good physical shape. Although this activity is not as demanding as other outdoor activities, you need a good fitness level to face the long days on horseback.

During a horseback trip, you spend several days in the saddle, riding 4 or 5 hours a day and in variable weather and terrain conditions.

It's true that the type of trip you choose will also determine the level of fitness you need.

A good riding posture is essential for both riders and horses, as it allows for more comfort and confidence. We must be in control of our bodies when we are mounted on the horse, and we must be physically and mentally prepared.

This preparation will help us enjoy the horseback riding vacation.

To ensure good physical shape before embarking on an equestrian holiday, in this article we will offer you a series of exercises.

In addition to these exercises, it is also advisable to go riding as much as you can.

What is considered “a good physical shape”?

Physical Fitness is the set of qualities of a person to be able to perform physical activity at a given time. It includes four basic physical abilities: Strength, Resistance, Flexibility and Speed.

Through a series of exercises, we can achieve a good physical condition, which will allow us to perform these activities.

In order to ride a horse safely and correctly, it is necessary to be physically fit. This fitness is based on two pillars that will help you stay in shape:

• Aerobics
• Muscular endurance

Before you start working out

You probably can’t wait to move on to the next section and see what you can do to get fit and sign up for a horseback ride.

But first I have to warn you of something very, very important.

Don't start a workout with cold muscles or stand still after you finish. It is important to warm up first and cool down at the end, especially after aerobic exercises.

And if you have doubts about what exercises you can do, a good option is to hire a sports trainer, who will advise you on a workout routine and look after your health.

Muscular Endurance Exercises

If we work out our muscular endurance, we can enjoy our long days on horseback without losing our breath and strength. And don't worry, you don't have to join a gym.

These are some of the exercises you can do at home:

Go up and down stairs

If you live in a block of flats, forget about the elevator and use the staircase to access your home.

And not only that, stand on the first steps and do the following exercise:

1. Put the weight on the metatarsals (under the ball of the foot).
2. Hold on to the handrail, gradually press your heels down and feel the stretch along the calves.
3. Hold this for a few seconds and repeat.

With this exercise, you will improve your posture and train your balance.

Do strength exercises with a wall workout at home

With the following exercise we will strengthen the muscles of our legs with the same posture they will have in the stirrups:

1. In standing position, place your foot below your hip line, with the leg bent.
2. Hold this position for about 3 seconds.
3. Repeat with the other leg.

Exercises to strengthen your muscles using a ball

With the following exercise we will tone the inner thigh muscles and increase our ability to hold on to the horse:

1. We sit on the edge of a chair keeping our legs at a right angle.
2. Place a 30-centimetre ball between your thighs.
3. Press your legs together to squeeze the ball for 15 seconds.
4. Repeat several times, increasing the time each day.

Core exercises to strengthen your abdominals and lower back

Bear in mind that when you're on the horse, your abs help you balance. Since our core will be engaged, our abdominal and lower back muscles need to be strong enough to maintain our body stable and support our spine.

It doesn't have to be a long work-out, about 10 minutes a day will be enough. These exercises will help you build core strength.

If you want, you can do them using a ball.

For a healthy lower back, we recommend:

• Maintain good posture in your everyday life and sit with your back straight
• Do yoga poses, such as the boat or the warrior poses.
• Do reverse ab curls, with your upper back in contact with the floor, and lift your legs.

Do the plank pose from yoga: start face down on the floor resting on your forearms and knees. Push off the floor, raising up off your knees onto your toes for 45 seconds. Maintain your back straight.

Aerobic Exercises

These exercises are essential to maintain a good cardio level and prevent cardiovascular disease.

We should do them two or three times a week.

Walk every day

Yes, you may not have much free time, but…

You can build activity into your day by walking part of your journey to work or getting off a bus or metro stop before your destination.

Or if you drive, leave your car at home or park further away from your destination. If you do it regularly, in a few days you will notice the difference.

Go hiking

If you have the opportunity, go hiking and you will do a great cardio workout and train your muscles too.

Do aerobic exercises

• Biking
• Running
• Swimming

What to do during the Horseback Ride

As we discussed at the beginning, it is essential to be physically prepared before an equestrian holiday and we need to follow some guidelines during the horseback ride.

That's right, we must pay attention to our fitness all the time. Once on the riding tour, we cannot forget to warm up, cool down and exercise our muscles.

Before riding

• As your day starts, try to be in contact with your horse, in a relaxed and unhurried way.
• Communication with your horse is essential. If you brush him or tack him up, you will spring into action and warm up your muscles.
• Walk with him to the starting point. It’s an excellent exercise to help you wake up and get ready.
• Before mounting, do some stretching and breathing exercises. It is important to stretch your back and prepare your legs and arms for the ride.

Once in the saddle

• It is important to maintain a good posture on the horse. Sit with your back straight and relax your shoulders. Horses can sense if you're nervous or tense.
• Let your body follow the horse's movements.
• Keep your eyes up and look where you’re going.
• And don't forget to stay hydrated during the ride. You can carry a water bottle in the saddlebags.

At the end of the day

The first thing to do when you dismount your horse is drink a lot of water and do some physical and mental relaxation exercises.

Mental relaxation exercises

• Don't rush, take your time to recover.
• Talk about the ride with other riders.

Physical relaxation exercises

• Breathing exercises.
• Stretch your muscles.
• Move your arms and legs as if you were swimming.
• Squeeze your muscles gently. Self-massage can help relieve stiffness.

And now it's time to get ready for the next day

• Eat a well-balanced meal and, don't forget to stay hydrated.
• Take a short nap of about 10 minutes, or take a break and read a good book.
• Finally, get a good night’s sleep and be prepared for your next ride.

Are you also passionate about the idea of travelling the world on horseback?

Argentina is a country with a long-standing tradition of horses. Exploring the country on horseback is something unique – a highly recommended experience. In our eBook "Discover Argentina, the Land of the Gaucho, on Horseback" you will find our options to enjoy Argentina on horseback.

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