Building Stronger Riders: The Science of Habit Formation in Equestrian Fitness
As equestrian athletes, we understand the importance of strength, endurance, and discipline in our riding. Whether you're aiming to improve your balance in the saddle, enhance your core strength, or build the stamina needed for long rides, forming healthy fitness habits is key. However, if you're struggling to stick to your New Year's fitness resolution, don't be discouraged—new research from the University of South Australia reveals that habit formation takes longer than you might expect.
The Truth About Habit Formation
A recent systematic review conducted by UniSA researchers found that new habits begin forming within approximately two months (with a median range of 59-66 days) but can take up to 335 days to fully establish. This challenges the common belief that habits take only 21 days to form and highlights the importance of long-term consistency.
For equestrians, this means that whether you’re integrating strength training, yoga, or cardiovascular workouts into your routine, patience and persistence are essential. Dr. Ben Singh, a researcher at the University of South Australia, emphasizes that forming healthy habits and breaking unhealthy ones is a longer process than many people realize.
What This Means for Equestrian Athletes
Riding requires a unique combination of strength, stability, and flexibility. To improve overall performance, riders often incorporate exercises such as weightlifting, stretching, and cardio workouts into their training. However, sticking to these new fitness habits can be a challenge. Understanding that habit formation is a gradual process can help riders stay motivated beyond the initial excitement of a new fitness plan.
The study found that several factors influence successful habit formation:
Frequency of Practice: The more often you engage in the new activity, the more likely it is to become a habit. Consider scheduling regular workout sessions to complement your riding routine.
Timing Matters: Incorporating your fitness routine into your morning schedule increases the likelihood of consistency. Setting aside time before heading to the barn can ensure you don’t skip workouts.
Enjoyment: Riders are more likely to stick to a fitness habit if they enjoy it. Choose exercises that align with your riding goals and personal interests.
Planning and Preparation: Setting up your environment for success can make a significant difference. Laying out workout clothes the night before or planning meals in advance can reinforce your commitment.
Overcoming Challenges in Habit Formation
Many equestrians struggle to maintain a consistent fitness routine due to busy schedules, competition preparation, or lack of motivation. If you find yourself hitting a plateau or losing interest, consider:
Setting realistic and measurable goals: Rather than aiming for an intense daily workout, start with small, achievable steps like strength training twice a week or a movement “snack” routinely through your day.
Tracking progress: Keeping a journal of your fitness progress, whether through strength improvements or increased riding endurance, can boost motivation.
Mixing it up: Variety keeps things interesting. Try cross-training with swimming, cycling, or even hiking to engage different muscle groups while preventing burnout.
Get help: Work with a coach or commit to a class/group to help motivate you and guide you through challenges as they arise. I offer a free week of classes trial and/or a personalized, no obligation consult.
The Bigger Picture: Health and Wellness in Equestrian Sports
This research has broader implications beyond just individual fitness goals. In Australia, (where this study was based out of) chronic diseases such as type 2 diabetes, heart disease, and obesity are prevalent, often linked to poor lifestyle habits. For equestrians, maintaining overall health through consistent exercise and proper nutrition can not only enhance riding performance but also contribute to long-term well-being.
The Current State of Health: Australia, Canada, and the United States
Fruit and Vegetable Consumption:
Australia: 6/10 adults do not eat enough fruit; only 1/15 adults eat enough vegetables.
United States: Approximately 12.3% of adults meet fruit intake recommendations, and 10% meet vegetable intake recommendations. (CDC)
Canada: The proportion of Canadians aged 12 and older consuming fruits and vegetables five or more times per day declined from 31.5% in 2015 to 21.8% in 2021. (Statistics Canada)
Physical Activity:
Australia: 83% of teenagers, 37% of adults, and 57% of older adults (65+) do not meet physical activity guidelines.
United States: Less than 25% of adults meet both aerobic and muscle-strengthening physical activity guidelines. (CDC)
Canada: Data on the exact percentage of adults meeting physical activity guidelines is limited, but efforts are ongoing to promote active lifestyles.
Obesity Rates:
Australia: 14 million Australians (2 in 3 adults, and 1 in 4 children) are living with overweight or obesity.
United States: As of August 2023, 40.3% of adults meet the clinical definition for obesity. (The Atlantic)
Canada: Approximately 27.4% of adults were classified as obese in 2019. (Statistics Canada)
While more research is needed, the findings from this study can help guide public health initiatives and personalized fitness programs to support long-term habit formation.
Final Thoughts: Stay the Course
If you’ve set fitness goals for 2025, remember that lasting change takes time. Instead of getting discouraged at the three-week mark, commit to the long haul. Whether you’re working on core stability for better posture in the saddle or increasing your leg strength for improved endurance, staying consistent will yield results.
By understanding the science behind habit formation and implementing strategies that work for you, you'll be setting yourself up for success—both in and out of the saddle.
Start small, if taking that first step feels like a leap, then it isnt small enough. Make it smaller. While you may get down to the point where it feels trivial, trust me… it isn’t. Even if it is just putting on your shoes and celebrating it like you won a marathon, it adds up. Trust me. Those seemingly trivial habits will transform your life in more ways than you can even imagine!
-Sarah
References
Singh, B., Murphy, A., Maher, C., & Smith, A. E. (2024). Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants. Healthcare, 12(23), 2488. https://doi.org/10.3390/healthcare12232488