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!
