Get in shape for your next horseback riding trip

To go horseback riding as a tourist, you have to be in good physical shape. Although the demands are less than in other outdoor activities, you have to be in good physical condition to face the long days on horseback.

Horseback riding trips last several days, with 4 or 5 hours on horseback in varying geographical and climatic situations.

It is true that the type of route you have chosen is also important in order to know what level you need.

Correct posture on the horse is not only important for the rider, it is also important for the horse, as it gives it greater confidence. We must be in control of our body when we are on the horse, we must be physically and mentally prepared.

This preparation will help us to enjoy the route on horseback.

To ensure that we are in good physical shape before embarking on a horseback vacation, in this article we are going to offer you a series of exercises.

Apart from these exercises, if it is possible for you to go out on horseback, we also recommend it.

What is considered to be “being in good shape”?

Physical condition is the set of qualities a person has to be able to carry out physical activity at a given moment. It is the sum of the four basic physical capacities: strength, endurance, flexibility and speed.

Through a series of exercises we will achieve a good physical shape that will allow us to carry out these activities.

To ride a horse safely and correctly, it is necessary to be in good physical condition. This is based on two pillars that will help you get in shape:

Aerobic exercise
Muscular endurance

Before starting the exercises

I'm sure you're eager to move on to the next section and see what you can do to get in shape and sign up for a horseback riding trail.

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

Don't start the exercises abruptly or stand still after finishing. It is important to do warm-up exercises before starting and stretching at the end, especially in aerobic exercises.

And if you have any doubts about what exercises to do and how, a good option is to hire a sports physical trainer, who will advise you on exercise planning and look after your health.

Muscle endurance exercises

If we work on our muscle endurance, we will be able to enjoy our long days on horseback without losing our breath or strength. And don't worry, you don't have to join a gym.

Some of the exercises you can do at home are:

Going up and down stairs

If you live in a block of flats, forget about the elevator, use the stairs to get to your apartment.

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

Put your weight on your metatarsals (the lower middle area of the foot).
Hold on to the handrail and slowly stretch downwards, feeling your calves.
Hold for a few seconds and repeat.

This exercise will improve your posture and work on your balance.

Do strengthening exercises on the wall at home

In the following exercise we are going to strengthen the leg muscles by imitating the position of the legs when they are in the stirrups:

In a standing position, place your foot at hip height, with your leg bent.
Hold the position for about 3 seconds.
Repeat with the other leg.

Do muscle strengthening exercises with the help of a ball With the following exercise we are going to strengthen the inner thigh muscles, increasing your ability to hold on to the horse:

Sit on the edge of a chair so that your legs are at right angles.
Place a ball, about 30 centimeters in diameter, between your thighs.
Squeeze the ball between your thighs for 15 seconds.
Repeat several times, increasing the time each day.

Do abdominal and back exercises

Remember that when you are on the horse, your abdominals help you to balance. And we cannot separate the work of the abdomen from that of the back, as strengthening the abdominals favors the back, which will not feel the weight of the spine so much.

It doesn't have to be for a long time, about 10 minutes a day will be enough. These exercises will help you develop core strength.

If you want, you can do them with the help of a ball.

As for back work, we recommend:

Maintain proper posture in your daily life, with your back straight.
Practice yoga poses, such as the boat or the warrior.
Do reverse crunches, where your back is in contact with the floor and we lift our legs.

Do the plank yoga pose: lying face down, rest on your forearms and stretch upwards for 45 seconds touching only the balls of your feet and your forearms, with your back straight.

Aerobic Exercises

These exercises are essential for maintaining good coronary circulation and avoiding cardiovascular disease.

It is recommended that you do them two or three times a week.

Walk every day

Yes, it's possible that you don't have much free time, but...

what do you think about getting off the bus or metro a few stops before your destination instead of traveling the whole way by bus or metro?

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

Go hiking

If you get the chance, organise trips where as well as walking, you'll work your muscles climbing up or down mountains.

Do aerobic sports

Cycling
Running
Swimming

What to do during a horseback ride

As we mentioned at the beginning, it is not only important to prepare physically before a horse riding vacation, but also to follow certain guidelines during the rides.

Start the day and the first thing will be contact with your horse, in a relaxed and unhurried way.
Contact with your horse is essential, and stroking, brushing or saddling it helps you get into action and warm up your muscles.
Walking alongside the horse is also a good exercise to wake up and get into the right frame of mind.
Before getting on, do some stretching exercises while working on your breathing. It is important to stretch your back, and work your legs and arms to be prepared for a long ride.

Riding

It is important to have good posture on the horse, with relaxed shoulders and an upright body. The horse can sense if you are nervous or tense.
Coordinate your body with the horse's movements.
Keep your gaze high and far away.
And don't forget to hydrate yourself during the ride. The horse's saddlebags will allow you to always have water available without altering the horse's movement.

At the end of the day

The first thing you should do when you get off your horse is to hydrate yourself and do some physical and mental relaxation exercises.

Mental relaxation exercises

Take your time to recover.
Talk to your companions about your impressions of the ride. Physical relaxation exercises
Work on your breathing.
Do stretching exercises to restore your muscles.
Move your arms and legs as if you were swimming.
Apply light pressure to sensitive muscles, giving yourself a massage.