How do I start exercising?
The “fitness industry” can be quite a daunting and intimidating, bringing on thoughts of Jane Fonda in tights, an overly bulked up Arnold Schwarzenegger or people running marathons for fun. But it doesn’t have to be that scary and it definitely doesn’t have to be that full on! We are very lucky in one aspect that owning horses, in general, has an increased level of physical activity from other hobbies, whether that be cleaning paddocks/ stables, lifting bales of hay, property maintenance and then adding riding into the mix. But this quite often isn’t enough, especially if we live quite sedentary lives outside of our horse hours, have previous injuries (lets face it, how many riders don’t?!), poor postural habits, asymmetrical loading throughout the day, the list goes on.
Exercising with friends or family can be a great motivator
We can have such a positive benefit on our own wellness, injury prevention, body awareness and biomechanics in the saddle by supplementing our lives with specific conditioning for our sport. E.g. Rider specific fitness. The term “Strength and Conditioning” can quite often scare riders off before they even understand the true meaning. Little do we realise how much emphasis should be made on riders “S&C” and how much benefit it can have on our performance and life in general.
Core and balance exercise on a fit ball
The two main goals of strength and conditioning are to maximise the performance of the athlete through specific exercise prescription and to reduce athletic injuries as well as strengthening areas that are prone to injury. This can be further specifically programmed around the rider and their particular areas of weakness, injury history and chosen discipline. It is important to develop a rider’s mindset that we are athletes, to help enable building positive and healthy habits.
But where / how do I start?
If you haven’t been an “exercise” person in the past or been out of it for a long time, then remember to start small and build yourself up SLOWLY. There is no point rushing into it, making yourself sore, scaring yourself and increasing your risk of developing an injury. Just like with training our horses, we have to build their workload slowly after time off or if they are green.
The bosu ball is great for balance
“Something is better than nothing.” While I do agree with this, you still need to have purpose behind your exercise programming. Think about where you have been struggling with specifically in the saddle or during the day, what fatigues you to most, where you feel stiff and sore after your on-horse training session. This can give you a good indication on areas of weakness and tightness that need to be worked on. Eg. You struggle to maintain your posture in the saddle and tend to round your shoulders and collapse your trunk- starting with scapula setting and being more conscious of your posture throughout your day can help. Then build up to some upper back strengthening.
Reformer Pilates is a low impact modality
There are a vast variety of exercise options from resistance training, cardio, Pilates (mat-work and studio), yoga etc. So, start by picking a modality you will enjoy to help motivate you and keep you adherent to this behaviour change. To start with it doesn’t need to be sports specific, over time your training will adapt as you do. It’s important to find something that not only makes you move, but also makes you WANT to move.
Try exercising first thing in the morning, whether it be a single exercise, 20 mins or an hour. This will kick start your day, improve your energy, release serotonin and supress cortisol levels, plus you get it out of the way which leaves the rest of your day to be productive and more time for horses! Win win!
Buddy up with a friend and get them involved, this will help motivate you both and have social benefits too!
Remember your WHY. What goals are you striving for and why does this matter to you? Having this in your mind can help you stay focused and motivate. Also try to write down your training goals and perhaps grab a calendar to mark out your training for the next month. It may seem like a simple gesture, but it’s amazing how having a plan will keep you motivated and on track to achieve those goals of yours.
Helping a client through Pilates for her first time
Get guidance and help from an Accredited Exercise Professional. This can help assess exactly where you need to work and then help you find specific exercises tailored to your needs. Sometimes it can be a bit overwhelming to know where to start, so getting expert advice is the safest option to get correct education, correct exercises and work on correct technique.
Need help on getting started? I can help you either in person at my home studio (North Brisbane), at your home (South east QLD) or online via zoom! So get in contact today via email natasha@eventingphysiologist.com or phone 0412 208 092.
