The question of whether riding a horse constitutes genuine exercise that burns calories is common, often rooted in the perception that the animal does all the work. The clear answer, supported by physiological studies, is yes, often to a far greater extent than many non-riders assume. Maintaining balance, absorbing the motion of the animal, and issuing precise aids requires significant physical effort from the rider, translating directly into measurable energy expenditure.
Quantifying the Calorie Burn
The energy burned during horseback riding is directly measurable using metabolic equivalents of task (METs), which compare the working metabolic rate to the resting rate. Even a casual ride at a walk has an estimated MET value of approximately 3.8, meaning the rider expends nearly four times the energy compared to sitting still. For a person weighing about 150 pounds, a leisurely hour of walking and light trotting can burn between 300 to 400 calories.
When the pace increases, the energy requirement for the rider rises substantially. Moving up to a moderate trot typically elevates the MET value to around 5.0, pushing the hourly burn into the range of 350 to 450 calories. A study focusing on a 45-minute ride involving a mix of walk, trot, and canter showed a total energy expenditure of nearly 200 kilocalories. These figures demonstrate that riding is a legitimate low-to-moderate intensity physical activity.
Factors That Increase Energy Expenditure
The intensity of the ride is the primary determinant of how many calories a rider expends. As the horse’s gait increases, the rider’s effort to stabilize and communicate must also increase, demanding more work from their muscles. The metabolic equivalents of task increase significantly when moving from a walk to a canter or gallop, which can reach MET values of 7.3 or higher. This higher intensity level can elevate the calorie burn to 500 to 700 calories per hour, comparable to moderate jogging.
The specific riding discipline also dictates the energy output, as different styles require distinct movements and periods of intense effort. Competitive activities like jumping, for example, have been recorded with MET values as high as 9.0, indicating a substantial physical demand. Disciplines such as cutting and reining, characterized by rapid, sharp movements and short bursts of intense activity, show peak metabolic outputs similar to sports like soccer or rugby. Environmental conditions also contribute, as riding uphill or navigating deep sand requires increased muscular recruitment to maintain balance and control.
The Biomechanics of Rider Effort
The primary mechanism for energy expenditure in the saddle comes from the body’s effort to maintain stability and balance against the horse’s movement. This continuous process relies heavily on isometric contractions to stabilize the torso. The core muscles, including the transverse abdominus and obliques, act as a stabilizing corset, preventing the rider from being jostled out of position. This sustained engagement is why riders often feel the work in their abdominal and lower back muscles after a session.
The inner thigh muscles, or adductors, are also heavily involved, working to maintain the rider’s position and contact with the saddle. The gluteal muscles and hip flexors are responsible for absorbing the rhythmic motion of the horse, which helps maintain a secure and independent seat. During higher gaits like the rising trot, the rider utilizes the large muscles of the lower body, such as the hamstrings and quadriceps, to repeatedly lift and lower their body weight against gravity.
Contextualizing Riding as Exercise
Horseback riding provides a unique combination of cardiovascular conditioning, strength training, and balance work, placing it well within the context of a beneficial fitness activity. The intensity achieved during a typical walk-trot-canter session often falls within the moderate range recommended for health benefits. This activity is particularly effective for improving both static and dynamic balance.
The full energy expenditure of horsemanship extends beyond the time spent in the saddle, encompassing related physical tasks. Activities like grooming, saddling, and cleaning stalls have their own measurable MET values, contributing significantly to the overall energy burned on a riding day. Saddling and grooming alone can have a MET value of 4.5, adding hundreds of calories to the total daily expenditure.