Merry Christmas! Merry Fitness!

Many people find it impossible to keep fit and healthy over Christmas. Everywhere you turn, you are bombarded by food and drink: countless Christmas parties, delectable adverts on the telly, mince pies (home-made by your gran, so it would be rude to refuse!), and of course Prosecco by the bucket load. The most exercise many of us manage over Christmas is the walk to the fridge and back from the sofa. With all that food and drink in your tummy, it’s impossible to even contemplate exercise. Isn’t it?

As a realist, I am not suggesting anybody sticks rigidly to a diet throughout December. It is a month of celebration and joy and we should relax and relish every moment of the festive period. However, the nagging realist in me at the same time, knows how many people feel in January after all of the excesses of the festive period… sluggish, overweight, unfit, depressed, with steely renewed willpower and New Year’s resolutions to change all of the ‘damage’ that we did over Christmas. Often, people put too much pressure on themselves in January with unsustainable New Year’s Resolutions, which consequently fail by week 3, and nobody likes to fail. Failure is accompanied by feelings of worthlessness and reduced self-esteem.

What if somebody had a suggestion that would break this cycle of negativity for you RIGHT NOW? Starting in December? As it happens, I can help you there. Start exercising. Today. Simples. Little and often, keeping it to a level that you are comfortable. This could be a brisk walk, swimming, running, or class work. Assuming you have at least a few days off work, the asset you have over the festive period that you don’t have in January is the benefit of time. Time off away from the day-to-day stresses and distractions of life, that take your focus away from what is most important. YOU. Start to focus on your new fitness regime in December, and you will compensate for the excesses of the parties and meals. You will feel happier, healthier and glowing by January. You may even weigh yourself on January 2^nd and find your weight hasn’t crept up like normal and you don’t need to punish yourself for a month.

Do more of the fun part that keeps you fit too! Ride as much as you can over Christmas, then you can spend January ramping up your preparations for the coming season, rather than bringing your horse steadily back into work again. Use the extra time you have for doing raised pole work, and long hacks to help your horse’s fitness as well as your own balance and stamina. Don’t just take my word for it. Go on, give it a go. You won’t regret it!    

 

 

 

Take a lunchtime stroll - your horse will thank you!

The health benefits of walking are well documented, and in my previous office-based career I used to look forward to a walk at lunchtime. It was a great opportunity to alleviate the stresses of the corporate world and develop great relationships with colleagues. Some of my most effective meetings were held on the move, outside of the formal office environment! Recently I considered walking in the context of horse riders who have sedentary jobs and how fantastic a daily walk can be, for not only our wellbeing, but also for our equestrian performance.

 

What’s the hype?

·         Minimal hassle - Walking is a great way to pass your lunch hour, because (debilitating injury aside) it is accessible to everybody, you will not require any equipment and, unlike jogging in a lunchbreak, you will not get sweaty and need a shower before heading back to the office!

 

·         Weight control – Gentle aerobic exercise such as walking is great for fat burning. A 30 minute walk will burn around 150 calories (approximate – actuals depend upon age, gender, weight etc), which over a month is equivalent to a pound of weight loss. Rider weight is a very contentious issue in terms of the maximum percentage of bodyweight a rider should be. More recent thinking suggests rider weight should be a maximum of 10% of our horse’s bodyweight, though some consider the closer to 5% the better, and others suggest up to 15% does not cause the horse any harm. Whatever your opinion on the exact percentage, anybody who has ever worn a heavy rucksack can appreciate that the lighter we are, the easier it is for our horses to carry us effectively and perform at their best.

·         Reduction in stress – High pressure occupations cause stress, which is harmful to our health over the long term, if not managed correctly. Simply going for a stroll at lunchtime can help you appreciate the beauty of the great outdoors, get the world back into perspective and alleviate stress. If you are in a positive frame of mind at work, you are more likely to enjoy riding your horse in the evening, and reduce the risk of taking your frustrations out on your noble steed. From a personal perspective, in my past career, I did not realise how effective taking a lunchtime walk was for relaxation, until the day when I was too busy to get out the office, and I felt like a caged animal all afternoon. This inevitably impacted upon my riding performance in the evening. No horse wants a stressed and irate owner turning up to ride at 7pm!

 

·         Postural Improvement – Occupations that involve spending prolonged periods at a desk can lead to poor posture from slouching over a screen, particularly if combined with stress-related hunched shoulders. Extended periods of sitting down, tightens the hip flexors which makes it very difficult to achieve a correct posture on a horse. Walking at lunchtime can help alleviate these problems by stretching and improving circulation, ensuring you return to your desk feeling tall and free in your movement, which your horse will definitely appreciate! Postural improvements will also alleviate aches and pains associated with sub-optimal movement because it will reduce the strain on your back.

·         Vitamin D – Vitamin D is important for keeping bones and teeth healthy, and supports good mental health.  The majority of people in the UK do not get enough Vitamin D during the winter months, as it is sourced from sunlight and many occupations involve leaving the house when it is dark to sit indoors all day, and returning when it is dark. No amount of mucking out or riding in the dark will be able to help you! A 30 minute walk during the day will expose your skin to the sunlight and help you to absorb as much Vitamin D as possible during the long winter months.

Maximise the benefit

There are two key ways to maximise the benefits of walking. Research has shown that people who wear a pedometer are more aware of their movement and walk more as a result, than if they are not wearing a pedometer. From a weight control perspective, this is fantastic news and something that is easy to achieve. In addition, wearing weights round your ankles will increase the work your body has to do, and therefore burn more calories and can help with toning.

Still reading? What are you waiting for? Grab your trainers – happy walking!

What form of non-riding exercise do you prefer? Post in the comments below!

 

 

 

 

Let's think before we clip!

Now that the nights are drawing in and our clippers are being serviced in readiness for the first clip of the winter, let’s consider why we are clipping our horses, and the type of clip that they need.



Chaser clips are great for horses in light work

Horses grow their coat at this time of year, as a natural instinct in the wild, to protect them from the elements, keeping them warm and dry during the winter. Needless to say that when we exercise horses in a domestic environment that have a big thick coat, they will sweat heavily and become uncomfortable, in the same way that we would if we exercised in a big down jacket!  Of course we will need to clip them to ensure that told they stay sweat-free and comfortable whilst they are working. However, we also need to consider is how hard they are working before we decide how much of a clip they will need.



Blanket clips are great for horses in light - medium work (eg dressage horses)

So often in my work as a trainer and massage therapist, I see horses in light work that are fully clipped out, ears and face included, simply because it looks smart and avoids having to worry about lines. These horses will be snugly wrapped up in rugs in the stable, but will probably spend every ridden moment during the winter feeling cold, because they are not exercising hard enough to keep them warm. It is a bit like when girls go for a night out in winter wearing a tiny dress and no jacket – but at least for them it is a choice, and quite often they have their beer jackets on! We all know how it feels to be cold…our shoulders hunch, our muscles tighten and it is thoroughly unpleasant. A few weeks into winter, many horses that are clipped out and don’t get their heart rates up during exercise develop a sore back, which is often a result of bracing themselves for such long periods.  This results in hefty bills from back specialists, which can be avoided. Most horses in light to medium work will suffice with just a trace, chaser or blanket clip. Horses that hack and do light schooling would benefit the most from a trace or chase clip, and dressage horses probably a blanket clip. There is a reason a hunter clip is called a hunter clip! If you have a horse in medium or hard work that needs to be clipped out, exercise sheets are a great way of keeping your horse warm on a cold day until they are properly warmed up.

Hunter clips suit hunters, eventers and horses in hard work

So… let’s consider how much coat we take off our horses this winter, and always use an exercise sheet until the horse is thoroughly warmed up. A warm horse will be a happy horse, and a happy horse will perform far better for you, which will be reflected in your results!

Ride Fit this winter; emerge a winner in Spring

As the nights are drawing in and the rugs are being dusted off from last year, there is a definite autumnal feel to the air. Apart from autumn's crisp mornings, and beautiful golden brown scenery, one other thing is inevitable:

Winter

Even the word makes us feel cold. Immediately, we imagine long days in the office coming home to dark nights with soggy, muddy horses. The frustration of not being able to ride due to flooded or frozen arenas, when all our hard training over the summer goes to waste. 

Or does it?

 

 We can't change the inevitability that is winter. However, what we can change is the connotations that it brings. It's all semantics really if we just look at two words:

Winter
 

Winner

 There is one letter that differentiates the two words. The letter 't'.

 T is for 'training'.

Another inevitability...Unless you are lucky enough to have an indoor school, there will be days when you can't ride during the winter. It sucks, I agree. Whilst you can't control the weather, there is something you can control. Your riding ability. Your fitness.

Use these cold dark days to work on you.  Work on your strength, your balance, your co-ordination - all of the things that differentiate elite riders from the rest. It isn't just your horse that needs to be fit for the job; you do too.

From the comfort of your own home, or through group exercise classes, you can still improve as a rider through the winter, without getting cold and wet. Whilst your competitors are lacking motivation and finding it easier to stay at home, use the winter to train, train, train and emerge as a winner in spring.

Are you lucky enough to be able to motivate yourself easily during the winter? If so, share your tips below!

 

Like this post? Why not subscribe to our newsletter for relevant updates and training tips?

Find us online at: www.ride-fit-equestrian.co.uk