Horseback Riding: Calorie Burn, Muscle Engagement, and Health Benefits

Does walking on a horse burn calories?

Yes, walking on a horse does burn calories, as it is an active engagement that requires significant muscular effort, balance, and core stability from the rider, even at a slow pace.

Understanding Energy Expenditure in Horseback Riding

While often perceived as a passive activity, horseback riding, even at a walk, is a dynamic exercise that engages multiple muscle groups and systems in the human body. Unlike simply sitting, a rider must constantly adjust to the horse's movements, maintaining balance, posture, and control. This continuous muscular activation translates directly into caloric expenditure.

The Biomechanics of Calorie Burn on Horseback

The act of riding a horse, regardless of gait, requires the rider to actively participate in the movement, leading to energy expenditure. This engagement involves several key physiological and biomechanical components:

• Core Stability and Balance: The most significant contributor to calorie burn during horseback riding is the constant need to stabilize the core. As the horse walks, its body sways and shifts. The rider's deep abdominal muscles (transverse abdominis, obliques), back extensors, and pelvic floor muscles work continuously to maintain an upright, balanced position and absorb the horse's motion. This isometric and dynamic contraction is highly demanding.
• Leg and Thigh Engagement: The inner thigh muscles (adductors) and outer thigh muscles (abductors) are crucial for gripping the horse and maintaining the rider's seat. Even at a walk, these muscles are engaged to prevent the rider from being jostled off balance. The gluteal muscles and hamstrings also contribute to seat stability and shock absorption.
• Upper Body and Arm Activity: While less intense than lower body and core work, the upper body is still active. The arms and shoulders are engaged in holding the reins, guiding the horse, and maintaining an upright posture. This involves subtle isometric contractions and fine motor control.
• Cardiovascular Component: While a walk is not typically a high-intensity cardiovascular workout, the sustained muscular effort elevates the heart rate above resting levels. This increased metabolic demand contributes to calorie burn. As the gait progresses to a trot or canter, the cardiovascular demand increases significantly.

Calorie Expenditure: What the Science Says

The exact number of calories burned while walking on a horse varies based on several factors, but scientific studies and metabolic equivalent (MET) values provide useful estimates.

• METs and Energy Expenditure: The Metabolic Equivalent of Task (MET) is a physiological measure expressing the energy cost of physical activities. One MET is defined as the energy equivalent of sitting quietly.
  • Horseback Riding (Walking): Generally estimated at 2.0 to 2.5 METs. This means it burns 2 to 2.5 times the calories compared to sitting still.
  • Horseback Riding (Trotting): Can range from 4.0 to 6.0 METs.
  • Horseback Riding (Cantering/Galloping): Can be 6.0 METs or higher.
• Estimated Calorie Burn: For an average 150-pound (68 kg) individual, the estimated calorie burn for horseback riding at a walk is approximately 100-150 calories per hour. This number can increase significantly with rider activity, horse's gait, and terrain.
• Factors Influencing Calorie Burn:
  • Rider's Weight: Heavier individuals generally burn more calories.
  • Horse's Gait and Speed: Faster gaits (trot, canter) and more energetic horses demand greater effort.
  • Rider's Skill Level: Less experienced riders may expend more energy as they work harder to maintain balance and control. More experienced riders might appear effortless but are still making subtle, continuous muscular adjustments.
  • Terrain: Riding uphill or over uneven ground increases the muscular demand.
  • Duration: Longer riding sessions naturally lead to greater total calorie expenditure.
  • Intensity of Engagement: Actively riding (e.g., posting the trot, two-point canter) burns more calories than passively sitting.

Beyond Calorie Burn: Additional Health Benefits of Horseback Riding

While calorie expenditure is a common metric, horseback riding offers a wealth of other physical and mental health benefits:

• Core Strength and Stability: Unparalleled development of the deep core muscles, crucial for posture and injury prevention.
• Balance and Coordination: Constant adjustments to the horse's movement enhance proprioception and neuromuscular coordination.
• Muscular Endurance: Sustained engagement of adductors, abductors, glutes, and back muscles builds endurance in these key areas.
• Cardiovascular Health: Even at a walk, it provides low-to-moderate intensity cardiovascular benefits, especially during longer sessions. More vigorous gaits elevate this significantly.
• Flexibility: The dynamic nature of riding can improve hip flexibility and range of motion.
• Mental and Emotional Well-being: The therapeutic aspects of interacting with animals, spending time outdoors, and the cognitive demands of riding (focus, decision-making) contribute to stress reduction and improved mood.

Is Horseback Riding an Effective Form of Exercise?

Yes, horseback riding is a legitimate and effective form of exercise that contributes to overall fitness. While a leisurely walk on a horse might not replace a high-intensity cardio session, it provides a unique combination of strength, endurance, balance, and core training. It can be particularly beneficial for:

• Individuals seeking a low-impact activity.
• Improving core strength and posture.
• Enhancing balance and coordination.
• Adding variety to an exercise regimen.
• Those looking for an activity with significant mental and emotional benefits.

Conclusion

Walking on a horse undeniably burns calories due to the active muscular engagement required to maintain balance, posture, and control. While the caloric expenditure might be moderate at a walk, it is a genuine form of physical activity that offers a unique array of physical and mental health benefits, making it a valuable addition to a holistic fitness routine.