Horse riding benefits: posture, balance and a better mood

Horse riding benefits body and mind at the same time: in the saddle, your back, abs and legs are working, and the horse's movement constantly "asks" your body to keep its balance. A meta-analysis of studies on riding interventions found positive effects on balance and walking across different groups of participants (PubMed).

In Kazakhstan, the horse has long been part of the culture, and today riding is also a way to move in the fresh air and take a break from the pace of the city.

What are the health benefits of horse riding?

First and foremost, posture and balance. To sit straight in the saddle, you have to keep engaging your core and back muscles.

• Strengthens the deep muscles of the back and abs.
• Trains balance and coordination: a systematic review noted improved balance in healthy older adults after horse riding and riding simulator sessions (ScienceDirect); more exercises in "Balance and fall prevention".
• Working with the horse — mucking out, grooming, tacking up — adds extra everyday activity.
• Time in nature and connecting with an animal help you switch off from stress.

Another plus is focus: to guide a horse, you have to be in the here and now, and many people say their mind rests after a lesson as well as it does after a walk.

Horse riding benefits for the body

Riding tones mainly the muscles of the legs, glutes, back and abs, and a straight seat gradually becomes a habit out of the saddle too. Posture changes most noticeably.

• Your inner thighs and glutes work to hold your seat.
• Your abs and back stabilize your torso with every step the horse takes.
• Trotting and cantering are more intense than walking.

Results depend on consistency: one or two lessons a week with an instructor, plus an active life outside the stable, give your body more than occasional long rides.

If you sit at a computer a lot, it helps to add back exercises to your riding: ideas in "Posture at the computer".

Horse riding benefits for women and men

The benefits are similar for both: posture, endurance and mood — what differs is more often the goals. Many women value the gentle work for the pelvic and back muscles and the chance to get away from the city; men often value the endurance and leg strength that come with trotting and cantering. For both, time with a horse is a great way to switch off from stress.

Horse riding benefits and disadvantages: what to keep in mind

The main risk is falls, so start with an instructor, wear a helmet, ride a calm horse and increase the load on your back and knees gradually.

A good instructor first teaches the correct seat and control at a walk, and moves on to trotting once you keep your balance confidently.

• A helmet — always, even when riding at a walk.
• First lessons — in an arena with an instructor.
• Warm up your back, hips and ankles before riding.

How to care for a horse?

Your horse is your partner, and its wellbeing matters as much as yours. It needs constant access to water and forage, movement and the company of other horses (Mad Barn).

• Warm up your horse at a walk before work and cool it down afterward — more in "Horse recovery after a workout".
• Check the hooves, back and tack before and after riding, and schedule regular visits from the vet and the farrier (ASPCA).

How to support yourself and your horse?

For horses with a heavy workload, owners often consider AcuLife — LifeWave patches for animals; check with your vet before starting, and read more in "AcuLife for dogs, cats and horses". And for themselves, after an active day in the saddle, many people choose X39 — according to the company, it supports the natural production of the GHK-Cu peptide, energy and recovery. According to the company, the patches don't penetrate the skin.