Rider Fitness

AI - Horseback riding delivers powerful, science-backed physical and mental benefits. The rhythmic, 3D movement of the horse activates your parasympathetic nervous system, calming your body while boosting cognitive functions like focus and impulse control. It is a lifelong, relationship-based activity that builds core strength, emotional regulation, and deep confidence.  

While horseback riding provides physical and mental exercise, your fitness is enhanced with intentional exercises, which then improves your riding ability.
AI - Rider Fitness & Conditioning: To stay effective in the saddle, equestrians should focus on three main areas of physical health:  1. Core Strength - A strong core stabilizes your center of gravity and helps you move in harmony with the horse.  2. Flexibility & Mobility - Helps to absorb the movement of the horse and prevents lower back strain.  3. Symmetry - Addresses common body imbalances (such as a dominant hand or foot) to avoid sending confusing signals to your horse.

Gym workouts are crucial for equestrians because riding requires immense core stability, cardiovascular endurance, and joint flexibility. A strong, balanced rider avoids shifting their weight awkwardly, which helps protect the horse's back, improves communication through precise cues, and prevents common riding-related injuries.

Horseback rider fitness relies on core stability, leg and glute strength, postural alignment, and flexibility. Off-saddle conditioning enhances your balance, keeps your back pain-free, and improves the subtle communication you have with your horse.  





Several cites I read concurred on these essential areas of focus to improve your riding fitness.  There were also multiple exercise suggestions:
1- Core Strength: A strong core allows you to maintain an independent, stable seat. It helps you absorb the horse's movements smoothly so you don't bounce or throw the horse off balance.
2- Leg and Glute Stability: Your legs provide a steady base of support. 
3- Back Strength: A stable, relaxed spine improves shock absorption and prevents lower back pain.
4- Flexibility & Mobility: Riding requires an independent seat and pliable hips. 
5- Injury Prevention: Building strength in your muscles and ligaments makes you more resilient to jolts and impacts, and can shorten recovery time if a fall occurs.

Saturday 6/27 - Last week, Patty, Joanne and I had made plans to ride today.  By last night, they were calling for rain all day and night, with the warning of floods until Sunday morning.  But by this morning, it looked like the rain wasn’t supposed to come until afternoon.  So we met at the barn at 9:30.  I took this selfie with Rico while Joanne put on my orange vest, to carry her phone.  


I rode Amiga, Patty was on Zorro, and Joanne had Rico. Here we are coming out onto Hathaway near Marmaduke.  

Amiga needed slowing down several times, so I would move her to the end of the line to get her to decrease speed.




I returned to the barn early on Amiga, only going two miles because I did not want her to overdo it.  Joanne and Patty actually ended up coming back after 2½ miles because the bugs had gotten so bad.  


I headed home soon after returning Amiga to her field.  


These two girls were riding down Eli Ford, headed back to Chestnut Hill, as I was leaving.

I had the intentions of going to the gym.  I truly believe (actually know) the importance of exercise in maintaining an older body and keeping me fit for riding.

After lunch, I laid down and ended up taking over an hour long nap.  I had to hustle to get to the gym before they closed at 4:00, but I got in a good substantial two hour workout.

I met Joanne out at the ranch at 4:15.  We kind of went through the feeding procedure down below with Rosco.  There’s been some scuffles with Cash scaring Rosco off, but we hope things will work out, and feeding time will not be as dangerous when it comes to getting horses in their right position (where they feed).

Once home and done with household/pet chores, I sat here at my desk trying to start this blog post.  I was watching the deer down back when suddenly they scattered at the same time I heard loud snaps, crackles, and pops.  I thought someone was setting off fireworks early, when I then watched this huge tree top come crashing down.  


Holy Moly!  I went down to take a look.


The tree was blocking the creek.  

Ken and Sue, our neighbors three houses down, had been sitting on their back deck, had heard the crash.  They called and then came over to see.

The tree had also taken down two other trees in the process.  Our drainage ditch was also blocked.  What a mess.  And it's too big of a mess for Joe and I to clean up.  He would notified the golf course tomorrow.  I kept thinking, now the deer can't race up and down the creek and when all this starts to die, it will get washed down into the pond, which is already filling with muck.

Sunday 6/28 - We had two rain showers during church, but then it cleared off and started getting humid.  I tried getting most of my Sunday evening chores done before going to work at the pool since I didn’t have to report until 3:00, because I was working a party and would be there two hours later than usual.  





Marie, Linda and Malissa were throwing a party for Larry who would’ve been 77, and Dave who was 75 (and good friends with Larry).  We also surprised Malissa and Barry, to celebrate their wedding.  (Larry was supposed to be the wedding officiant today, at the gazebo next door with a reception here at the pool.)  They got married early 2026 (by Marie) after Larry had passed.  






Two absolutely beautiful Birthday cakes and later a wedding cake was added.



So of course Berry and Malissa did the traditional, feeding each other wedding cake.


Oops, before cutting into any of the cakes, I took this photo.  








The self-serve drink container was full of Jingle (Jungle) Juice.  Like Long Island ice tea, you can't taste the alcohol.  Also, there was a huge pot-luck of food as this wonderful group of friends came together to celebrate.

The Mini and Micky mouse theme also had a very special meaning for Larry and Marie.

It could not have been a better day.  It was a good party, fun was had by all, and the pool was really enjoyed because it was getting down right hot out.  

 

Berry and several others were great help with clean up, and I ended up bringing three 'dishes' of leftovers home, or it was going in the trash.
I got home at 8:30 and was too tired to shower or do the rest of my Sunday chores.
 

Monday 6/29 - I finished trash collection, put it on the curb and went to the pool early cause I had skipped cleaning bathrooms.  So I did that first thing.  I also actually got in the water to scrub tile and it was most enjoyable.  The temperature continued to rise during my five hour shift and the pool got rather busy.  

 
I was talking with our daily walkers about the ugly wall you see instead of Druid clubhouse, coming up Lakeview.  One sent me these artist renditions of what it is to look like, but they do not include the view coming up Lakeview.      

By the time I got home at 2:30, I was hot and tired and took a nap after my shower.

I was late getting to Mirror Lake Blast for the Fleetwood Mac tribute band because I had to walk the dogs since poker Joe was gone.  I ended up sitting way back up on the hill with Patty and Shirley, which was in the shade.  I was still feeling somewhat overheated, and when the sun peaked out behind some trees, I just couldn’t hardly take it.  I never went down to dance because I really don’t care for Stevie Nicks and was too tired.  The music wasn't moving me so I left early.  

Tuesday 6/30 - What?  June is already ending?  
I had slept upstairs so poker Joe wouldn’t wake me when he got home.  Dan and Vale's cats (Kitty and Paco) were quite willing to take over on interrupting my evening of sleep however.  They crave attention.  







This morning's dog wrestling:  In the first photo you can see Maggie 'biting' Cookies leg.  They do this to each other, but playfully so rarely inflict pain.  In the second photo I had told Maggie to be gentle.  



Typically Cookie is the one who is rougher and she is definitely relentless.  Poor old Maggie tolerates a lot.  

I had a dentist appointment and was so thankful that there were no cavities, cracks in any of my teeth or crowns, and I was good to go for another six months.

I got groceries, ate when I got home, and took a nap.



I did make it to the gym and had a fairly decent workout considering I started out feeling so groggy.

I went straight to the ranch from the gym to do chores in very oppressive heat.  All the horses were in their sheds and quite sweaty.  I was feeling sort of bad for them. 

I heated up pool party leftovers for dinner.

Wednesday, July 1st - the dog days of summer, with oppressive heat, are upon us.  Debra shared this morning's photo of the sunrise and fog.









I got to the ranch at 8am for morning chores.  These silly boys were out in the sun foraging for grass, rather than in the tree line shade.  Well, it wasn't over 90 yet.

I stopped in at the pool for almost two hours on my way home from the ranch.  I walked with the morning group and then laid on a raft in the water.

I came home for lunch and then tried to get clerical work done here at my computer.  Our coop procedures and schedule needed changing now that we have a sixth horse.  Well, fatigue hit and I ended up taking a two hour nap.  

I tried a shower, cup of tea, and walking the dogs to regain full brain functioning.  But I was still dragging.  So much for a leg workout at the gym, I never made it there.  

Cookie watched me eat my salad after she'd had her dinner.

Thursday 7/2 - Today's high was to reach 96° but with high humidity caused the heat index (RealFeel) to reach 101°F.  It was still too hot to plan work or play outside.  

I had plenty to do at my computer, so planned a quiet morning sitting here. 

The heat didn't seem to bother these two little fawns, but it was early still.  









We had gotten this notification via e-mail.

With Druid golf course closed the next two months, we would be able to walk it anytime.  But it also gave the workers plenty of opportunity to work on the pond and creek here on #17.  Joe had spoken with the course superintendent who confirmed that the pond does have a leak and was aware of the trees down over the creek.  I hope they also dredge what they can while working on the pond.  

Shadow enjoyed a shady spot on the deck, until the sun came over the house and he move down to the shady mossy area.  He had been sleeping by the tree until this deer noticed him and moved closer to check him out.  








Shadowed ran away just after I took this photo.

I did get to the gym for a leg and aerobic workout.  From there I went straight to the ranch for evening feeding and mucking chores.

I made the mistake of thinking Cash (who was out eating grass in the paddock) would not interfere with Rosco while I shut the three gates in the shed for feeding.  Well Cash came in and scared Rosco into Cowboy's stall area.  Luckily, Cowboy did not mind too much.  I haltered and tied Cash out of the way and soon got everybody in their correct location.  





I had three wheelbarrows of manure in the Paso paddock.  I can tell they have been spending much of the day time in the sheds, seeking shade.  
After they had eaten and I put out hay in the shade of the trees, they remained in the large shed, and weren't even in the shade at this spot.  Silly horses.

Friday 7/3 - The heat advisory for the Cumberland Plateau continued today.  Babe, on the screened porch, seems to prefer the heat rather than the air-conditioned house.
Early into my pool shift I could tell my body was not handling the heat well.  People commented that this was the hottest day so far.  Our pool water temperature was actually up to 90° by noon.  I had shut the office door and turned on the air conditioner and fan.  I stayed in the office much more than usual.  Normally I am rarely in there, but out walking around on the deck.

I got home at 2:20, got out of my wet suit, and took a short nap up with Kitty and Paco.

Then, because this blog is about rider fitness but it has been too hot to ride, off to the gym I headed.  Here's a view of the sky as I went down Lakeview.  A storm was on its way.  The air-conditioner at the gym wasn't working and it was like a sauna.  Doing my arm/ab workout was physically draining and most difficult.

I went to Food City when I left the gym.  I could hear the storm hit while I was shopping.  I ran to my car with five bags of goods, through a torrential down pour, while splashing through a river of water in the parking lot.  

I had planned to drop Karen's pay off at her house and wasn't going to let a little (well, lot actually) rain stop me.  While we were on Karen's front porch I saw a bolt of lightening fairly close and then several seconds later a huge  (crash, kaboom) second bolt of lightning hit her transformer.  The exploding transformer sent debris flying and a piece hit my car window (front passenger side) which broke a hole in it, and left a web of glass, much like this internet photo shows. 

My car was in the wrong place at the wrong time.
I bid Karen goodbye, hurried to my car and drove off, to get it home out of the rain.  While I was driving it started hailing and more of the shattered window kept breaking off and falling into my car.   I had glass all over my groceries and gym bag and everything was soaking wet.  Once parked in the garage, I made the mistake of opening all the windows so the car could dry out, including pushing the button for the broken window.  Most of the remaining glass fell out before I realized my mistake and stopped pushing the open window button.  

Here’s a photo with the door open and glass on my gym bag, front seat and floor.  The groceries had been on the floor, so most the bags also had glass (and water) in them.
I researched and read:  Your car window is green when broken due to the iron oxide used during glass manufacturing and built-in UV/solar coatings. This color is always in the glass, but the edges of the broken pieces reflect light differently, making the green tint suddenly visible.
I unloaded groceries, wiping glass and water off several items.

 
Look what I found in one bag, a piece of ceramic transformer along with the car window glass (green crystal stuff).

More researched revealed that porcelain, especially shards, can instantly shatter a car's side window with very little force.  How it Works - Hardness: Porcelain (aluminum oxide) is incredibly hard.  Stress Release: Car side windows are made of tempered glass, which is highly stressed internally. When a sharp porcelain fragment hits it, the hard point transfers all the force into a microscopic area. This pierces the glass’s outer tension layer and triggers a rapid, pane-wide release of the internal stress, causing the window to instantly crumble into thousands of tiny pieces.

Once the storm had passed, Karen went out to look on her drive.  There was broken glass and these parts of the transformer.  Probably that larger ceramic chunk of transformer put the hole in my car window.  We felt lucky we hadn't gotten hit by the pieces or that I was in the car at the time it did hit.

My car is a big mess.  There was glass on the backseat and driver seat, and even on the roof and windshield.  It’s not going to be easy to clean up cause there are little pieces of glass everywhere.  I may have to have my car detailed or something when I get the window replaced.  

After the storm had passed and I'd gotten groceries unloaded and some glass cleaned up, I went down back to look at the flooding.  The water seemed to be getting under the fallen tree fairly well.  

Much of the oasis was under water and the pond was full and I'm sure overflowing the spillway.  

One beneficial outcome of this storm was that the temperature (and humidity) and dropped considerably.





Since this blog was about rider fitness, I'll end on this note.     
Riding for fitness, in and of itself is beneficial.  Research indicated that riding twice a week is enough to maintain a baseline of riding fitness for casual, recreational riding.  However, supplementing with off-horse conditioning will enhance your fitness and improve your riding.  
Well, I was only able to ride once this week because it was just too hot for me and the horses.  But I did get to the gym more often.  I definitely prefer riding over a gym workout, but both are important.  Riding is a very rewarding, low-impact sport, with a strong social component and emotional rewards.