Mature riders and fitness levels

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Highmileagecob

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Since I stopped riding regularly, due to the horse heading towards 30y.o., I find that my fitness level is dropping. What do others do to keep the aches and pains at bay and stay fairly flexible?
Please don't suggest the gym, I don't think that's quite what I'm after!
At the moment I try to walk as much as possible, but have found my core strength is definitely starting to fail me. As an over 60y.o. I would like to stay active and healthy. Any tips?
 
As a saddle fitter who focuses on rider biomechanics a Pilates class is better than nothing but something more focused is generally more effective. I recommend the following, all with FB pages - Rider Reboot, Activate Your Seat and Refined Riding, all very different but all effective if you commit to them.
 
I'm late 50s so not a million miles from you age-wise. I walk the dogs every day and was cycling 15 miles to work pre-Covid. I'm still cycling as much as I can but with wfh I found my fitness levels dropping. Last summer I started couch to 5k which was great (even thought I used to hate running) and now I'm running three times a week and doing exercises from Activate Your Seat on the other four days, with a few pilates exercises thrown in. I'm sure I could be a lot fitter than I am but it's a good start!
 
Im not young nor old, but when in a weakened state found yoga very effective too. There’s different levels of yoga, so initially search for ‘beginner yoga’ on youtube for easier exercises, and work your way up.

Try searching youtube for ‘yoga core strength’ too.

Theyre slow easy movements, yet are incredibly cleverly designed at toning/stretching/strengthening tendons, ligaments and muscles.

Was never into yoga, but having done some now, i’d recommend it for all ages, all fitness levels as its a very versatile fitness modality.
 
Another over 60. I’m trying to get back in shape after being without a horse in work for a few months. Mainly walking, slow hacking on my new young horse and exercises from the physio. Will look at yoga as my main issues are no core strength and lack of flexibility.
 
Highmileagecob said:
Thank you, I will take a look at yoga, it sounds as if the stretching will help.
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I really love it for stretching! Also, most of the ‘poses‘ have a beginner version and advanced version, so no matter what fitness level youre at, you can stretch to your capability. The poses dont force your body beyond its comfort level. You push yourself as much as you feel you’re able.

There’s many great videos on youtube - i cant recommend any single tutor as there’s so many good ones. Have a skim through, im sure you’ll find a tutor you like.
 
I'm 63 and am about to get back in the saddle after 2 years off due to horse's injury.

My fitness had gone to pot due to not riding, to lockdowns and to comfort eating because of those. I have got my base fitness back up by shifting my blubber, cycling inc indoor cycling on my home turbo trainer, and by weekly pilates classes. I'm booked in to start refresher riding lessons on a riding school horse later this week with a 45 mins 1:1 session, and intend to keep up with those for a while. My own mare is declared fit again for light hacking, and I want to be as fit and as balanced as I can be for her :).

Just hoping that the riding school has a really decent mounting block, because mounting is what I find trickiest :D.
 
I like yoga, it has additional benefits (takes away many of my aches and pains) but also a convert to Activate Your Seat-and they also have alot of addtional free exercises on their FB page. For areobic exercise I steal my other halfs turbo trainer in the winter. I love running but not sure it does my knees any good in my 50s.
 
I know you say the gym is off limits, but there's the gym and there's the gym.

Where I go we have a fabby swimming pools which is more like a spa with a 12 person jacuzzi and a sauna and steam room within feet of the pool. The gym floor is brilliant with a wide range of equipment and all sorts of sizes and shapes of people work out.

The highlight for me is definetely the spin studio where we are lucky enough to be one of only two dozen or so studios to have Les Mills The Trip which is an interactive work out where you sit on your spin bike facing a big screen with the studio lights off and you go on interactive rides all over the world - some are a bit futuristic

whilst others are more realistic https://www.facebook.com/macaofitness/videos/les-mills-the-trip-14-santorini-greece/320633279388520/

but you have accompanying tracks in the background which increase your motivation levels. I have done spin and swim twice over the course of the weekend and have found that my aches and pains which have been quite bad recently are almost non existent today and I have a massive spring in my step.
 
Another vote for yoga or pilates. My local leisure centre does ones specifically for over 50s which are very gentle and a good intro. There are so many different types but anything that is labelled yin is more about slow stretching, Yang is more dynamic. To start with avoid Astanga or anything that includes the words Power or Rocket.

Once you've got some basics, you can do online classes. I practise with moreyoga who have studios in London with a wide variety of classes but also since covid have an online arm.
 
I have got totally unfit. With lockdown and a badly sprained ankle last year was a write off. I want to rejoin the gym but not until there is less COVID as last time I was a member I caught no end of various germs there.
 
I love my Butt Bungi (Activate your Seat) and I know my friends in their 60's love Pilates (and you could probably find some classes online). In my area we have a ACPAT physio who gives Pilates class and I think most, if not all, of her ladies are horse riders.
 
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I am 55, been open water swimming this year. It is FAB, I am one of the younger swimmers! Probably the wrong time of year to start though.

I also cycle, do a little running (not much as it pains my knee), and have started the hyperbolic stretching program. I have no interest in doing the splits, but it is a really good strength training plus stretching routine. I just do week 1, over and over. It helps my back stay flexible, groin flexible, but is making me much more stable and stronger.
 
Apologies for adding a similar question on your thread OP.

I need to be fitter too. I am older than most ages quoted. I tried the gym having been sent by the doctor. The local one is boring and tiny. I am not going there again. I have been walking but know itsn’t enough.
I am wary of floor and sitting and bending up and down exercises as I can suffer from vertigo.
Suggestions please. Thank you
 
I think it's important to find something you really enjoying doing and is suitable for your level of fitness and flexibility. In my early 60's I worked with a personal trainer, she was good fun, challenged me to work harder and got me really quite fit for my age. Now in my 70's and following an illness I've lost a lot of fitness but currently do 2x equipilates weekly, instructor does a lot of balance work as well as core and encouraging us to work on where we are crooked or unbalanced. she also works on general mobility, being a trained physio she also keeps me safe as I have a number of injuries. I find the sessions enjoyable and really helpful. Dog walking at a decent pace and 2 schooling sessions weekly are improving my aerobic fitness.
 
Same thing here 72 and haven't ridden since an accident (on the ground not riding!) 18 months ago. I had ridden nearly every day for nearly 70 years, so although now just a happy hacker I did consider myself still pretty fit.

Since the accident I have had one hip replaced, I now have bursitis and waiting on the other hip replacement and then possible back surgery. My fitness and particularly my core strength has all but gone. I cant believe these weak and pathetic flabby legs and old lady arms actually belong to me, let alone the bloated waistline flubber.:rolleyes:

I am doing my very best with all the exercises and I now have physio for the bursitis so hoping things are improving, but very difficult to do as much as I want to with still having a lot of pain from other hip and my lower back. I have looked at some of the online rider fitness courses and as soon as I am able to actually do them I will be back at it. Physio did remark last week that I have incredibly strong legs for any age, I am hoping that was true and not just flattery lol I WILL get fitter and I WILL ride again, but probably not before summer 2023 and a new smaller horse.
 
I’m finding activate your seat is really helping my riding.
The best way to stay active is to do things you enjoy and to do a combination of activities. Walking is a great activity, but you need to march out for the most benefit. Sport is good, as you get engrossed in what you are doing so it doesn’t feel so hard. Sports that need balance complement riding well, e.g. cycling, climbing. You are more likely to keep going in a group activity, so classes can work for some people (aquarobics is very good if joints hurt).
if you can afford it, a good personal trainer is worth it.
 
Mrs Jingle said:
Same thing here 72 and haven't ridden since an accident (on the ground not riding!) 18 months ago. I had ridden nearly every day for nearly 70 years, so although now just a happy hacker I did consider myself still pretty fit.

Since the accident I have had one hip replaced, I now have bursitis and waiting on the other hip replacement and then possible back surgery. My fitness and particularly my core strength has all but gone. I cant believe these weak and pathetic flabby legs and old lady arms actually belong to me, let alone the bloated waistline flubber.:rolleyes:

I am doing my very best with all the exercises and I now have physio for the bursitis so hoping things are improving, but very difficult to do as much as I want to with still having a lot of pain from other hip and my lower back. I have looked at some of the online rider fitness courses and as soon as I am able to actually do them I will be back at it. Physio did remark last week that I have incredibly strong legs for any age, I am hoping that was true and not just flattery lol I WILL get fitter and I WILL ride again, but probably not before summer 2023 and a new smaller horse.
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Sorry to hear about your accumulated problems......have you tried resistance bands, they are cheap and there are various exercises you can do sitting down
 
If you see a physio you could ask if they work with a personal trainer. It’s great to get ones that work together and then if you don’t want to go to the gym your PT can give you workouts to do at home. Never underestimate how much you can do with a set of dumbbell's and some bands.

I fully agree that doing exercise that you enjoy is key. Also making exercise a social event is good wether that’s going to a fitness class with a friend, starting a couch to 5k together or even just checking in on workout days to make sure you both did the exercise.

the body coach was doing loads of workouts over lockdown so hopefully they might still be on his YouTube. He did some lower intensity ones too.

and of course as mentioned above starting a new sport is great. I got a paddle board for Christmas (which I’ve been able to get out on once ?) so hoping it might be good for balance core strength etc once the weather allows more board time ?
 
I'm 50 and do weights mainly because I have free access to them in the garage as they belong to oh, I am quite thin size 6 to 8 and struggle to put weight on so I find this a good way to tone up and get strong without burning all my calories off too much.

I do a bit of cardio thrown in and lots of stretching but can target certain areas better with certain exercises.
 
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