How to Do
The moderate horseback riding should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the moderate horseback riding.
Beginning
1. Squeeze your legs gently to ask the horse to trot from a walk. If it keeps walking, you may need to gently bump it with your heels.
2. Don't be afraid to grab the horn or the front of the saddle to help you stay balanced. You can also add a grab strap to your English or Western saddle to give you something solid to hold onto. These straps are unobtrusive, inexpensive, and provide additional security while you're just getting started.
3. Trotting may feel awkward at first until you get the hang of it, so don't get frustrated if it's difficult to manage.
4. Even if it's your first instinct, try not to squeeze with your knees or legs to hold on. Relaxation makes everything easier!
Movement
1. Allow yourself to sink into the saddle and allow your legs to hang long, silently, and with weight in your heels.
2. If you use the reins to help you balance, your horse's mouth will be harmed. Use a grab strap or the saddle horn to keep yourself steady (if riding Western style).
3. Continue to look forward through your horse's ears and sit up tall.
4. Begin by trotting a few steps at a time and gradually progress to longer periods of trotting.
5. There's a lot to coordinate at first, but with practice, you'll get the hang of it!
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
