I’ve also found yoga/work out apps before. I use one for abs. It gives you a varied workout of 5-10-15 minutes and dictates the exercises while keeping time and telling you when to switch. I like this for a quick at home thing.
My husband also found some good Yoga/stretching videos online that we could play on the TV. So there are many options if you can’t make it to the gym.
Oh yeah. If there’s any way you can get a standing desk or even a backless /wobbly stool (I have a Balimo at work, but they’re hard to get in the US these days), that helps too. Once I got a good standing desk, I got a Fluidstance board and try to use that at least part of each day. I also stretch and stand on one leg while waiting at the microwave, printer, etc. My coworkers are used to my weirdness by now. Anything to not be in a closed/sitting position all day!
Look up exercises that stretch and strengthen the hip flexors and piriformis and the muscles around the illeopsoas bursa and the Trochanteric bursa. Bursitis of the two bursas is common and the trifecta of risk is riding, sitting long hours, and jogging. There is a lot of information about exercises free online with active examples on YouTube.
I refuse to go to the gym; PE at school scarred me for life.
I do pilates, light weights, and walk on the treadmill (one should only run if one is being chased).
Another vote for including strength training/ weight lifting in your fitness routine. Work with a good PT who is knowledgeable re strength training. It will not only help your riding but is also THE way to maintain bone density as you age. Ask me how I know … I’m in my mid-60’s and always kept “fit” with cardio and riding but my bone density scores were worrisome (what they call osteopenia). So about 4-5 years ago I started working with a PT twice a week in a structured strength training program and my bone density has actually improved (not just stabilized) – and that’s with no meds. And I know its helped my riding.
The most important thing is finding something you’ll stick with! Any exercise routine will help your riding in some way.
Strength training is probably the most beneficial health-wise (overall).
I have found Pilates to be great for my core strength, balance, and flexibility. I wish I had started it when I was still riding.
I go to the gym 5 days a week and do cardio, plus I add in a 1/2 hour core class 2x per week. Overall I ride 5x a week, and ride a second horse 2x a week.
By far the biggest change I felt in my ability and stamina riding (schooling FEI levels at the time) was when I started doing the core class. The ability to ride every stride with my entire core and the strength and effectiveness of my half halt improved immensely with the core class.
My gym does the Les Mills classes and the core class is called Cx Works. You can find a few of the videos on YouTube. They use resistance bands, small weights, and a mat. I always had pretty strong “abs” and inner thighs from riding and sitting trot, but the true core includes everything from your shoulders to your knees. Strengthening my back, lower abs, and glutes gave me so much more control over what my body is doing in a half halt.
I go to a Les Mills gym, so have been doing lots of Grit, Tone and Spin classes. I have done some CX Works classes but the time doesn’t always work that well for me which is a shame! I should add more core work in though
I think its 15$ a month, but if you have a gym membership, or don’t, I am a huge fan of aaptiv. It’s an audio app, but it has everything. You can find tons of body weight workouts, things you can do at home, or things you can do at a gym.
Basically it’s a fitness class, with music backing, and audio cues from real trainers, each with their own style and personality. When I was away from home for a month and access to the gym, and in a colder climate, I switched from my running and total body workouts I did at home to utilizing some of the equipment. Doing an actual workout on a stairclimber, vice just hopping on and climbing forward, was a game changer. I went sideways on it, sprinted, skipped steps- so challenging and you can get a sweat on in 15 mins. I did row workouts, spin classes and elliptical. On my own schedule and my own timeframe. There is also a fantastic core program that focuses on stability muscle groups rather then your traditional crunches.
I was no stranger to fitness when I started it, I had been in the army for 12 years, taken courses on teaching fitness, and been an active participant in my own health for years, but this app truly was a game changer for my overall health and wellness, and my riding. You never have to miss a workout because you got caught at the barn bc it’s always waiting for you on your phone.
Of course one of the complications as one ages, is finding the right level of physical exercise versus a body that is slowly going to be breaking down. In my case, I need to conserve my knees. For instance, I can do squats for ages as far as the glutes and thighs go, but squats will make my knees hurt after a while.
I do CrossFit 4 days a week and Yoga/Pilates 2 days a week. I am 46 and have been a lifelong exerciser. I can honestly say I am stronger than I have ever been in my life. It does make a huge difference in my riding and endurance.
That’s where a good physical therapist with an extensive background in sports biomechanics could come in handy. The knee issue may well be linked to a shoulder/back impingement that you’re unaware of. Most of us have more going on in our shoulders than we realize. It could be an issue with your form while squatting. And, of course, there are the unlucky folks who have plain injured their knees in the past!
I have been lifting weights for the past year along with TRX and balance work. I need more stretching but it really has made a difference in my riding.
Don’t forget the importance of proprioception and balance! You can be as strong as Superman but if you don’t know where your body parts are, you will never be able to use your body to communicate clearly with your horse.
Hands down the best workout I’ve found for riding is the rowing machine. Fair warning, most people really hate it and it takes some time to get the hang of, but it truly works all the muscles you need to strengthen for riding. Not to mention you can crank out a full body workout in 30 minutes if you’re pressed for time.
It’s tough but highly effective and and works both sides of your body evenly, if you do it correctly.
I am in my 40’s and there is no way I can stay riding fit, without working out. Even doing farm chores, is not adequate anymore. I also had a horse flip over and land on me last year. I didn’t break anything ( don’t know how) I am still healing and strengthening a hip and my lower abs.
So, I signed up for a barre class. Honestly I didn’t even know what Barre was, but it’s balance and core, small muscle control, and working areas to complete fatigue. It’s like ballet for non dancers. It’s intense, in a different way from gutting through straight cardio. We are now doing barre on trampolines and that’s a challenge as well. If you can afford it, get a trainer. Just like dressage, doing exercises with proper form can save you from injury. Also if you lift weights or perform them incorrectly, you don’t get the benefits and muscle gains. I have trained for road races, and worked out at gyms, but going to a class really helps. You can benefit from a knowledgeable trainer.
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