SALT LAKE CITY – A lot of people tend to forget that maintaining good post-workout habits is just as important as the actual workout itself. It might feel easier to just call it a day after finishing an intense workout, but what you do after that will really help make a difference.

In the latest Let’s Get Moving with Maria podcast episode, Maria Shilaos spoke with Personal Trainer and Health Coach Michele Riechman to learn some healthy post-workout habits we shouldn’t skip out on.

Riechman says that when we are working out, it’s important to do it holistically. It’s common to see people skip out on stretching unless they’re doing something that requires flexibility, such as gymnastics or ballet. However, that should not become a habit.

“We want to make sure that when we are exercising, at the end we’re taking that time to stretch. When our muscles are pliable, it also helps our muscles to recover better,” she said.

Hydration is another thing to keep in mind. In general, we should drink at least half of our body weight in ounces. If we sweat, we will need more than that.

“The real way to tell is to look at the color of your urine. You want your urine to be a pale yellow… We want to make sure that we’re drinking enough where our urine stays a pale yellow color the rest of the day,” Riechman said.

Riechman also says we should eat enough protein. If we didn’t eat enough right before the workout, then a post-workout protein drink will help those muscles recover better.

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There are busy days when making it to the gym is just not in the cards with everything else on your to-do list. But just because your schedule is jam-packed doesn’t mean you can’t squeeze in a quick, effective workout from the comfort of your own home.

How quick are we talking? Just 15 minutes of exercise per day can have a positive impact on your health — from better cognitive function to improved metabolic and cardiovascular health to a longer lifespan.

Since consistency is key when it comes to reaping the benefits of exercise, shorter workouts are a great tool to have in your arsenal. They are easier to commit to than those hour-long sessions that require you to leave home and head to the gym. And whether you’re in the mood for strength training or dance cardio, we’ve rounded up 13 free workouts you can do in just 15 minutes, with little to no equipment needed.

1. 15-Minute Aerobic Workout for Beginners

If it’s been a minute since you’ve worked out, this 15-minute aerobic workout will remind you how much fun it can be. Burn calories and get your heart rate up with easy-to-follow moves that even the most novice of fitness levels can master.

By LAURA CRUMP ANDERSON

I feel like I have had this conversation until I am blue in the face: riders should exercise outside of the tack. With top athletes like McClain Ward and Boyd Martin exercising regularly outside of the tack, it’s clear that fitness will improve your riding. Exercise outside of riding isn’t just for the elite; rider fitness has a huge impact on every rider’s success in the saddle. 

Time Spent in the Tack

While unmounted exercise is important, time spent in the tack is the best way to improve your riding. The sport-specific skill you develop in your seat/core, legs, arms, and hands cannot be recreated by any exercise program. Correct timing and knowing when to reward and when to push is not going to come from box jumps. As a lifelong equestrian, my timing and feel is not something I have developed in the gym.

Benefits of Exercise Out of the Tack

Exercising outside of the tack can reduce your chance of injury. Strengthening muscles that are not worked during riding creates a healthier, more stable body. Working out can improve your ability to tell where you are in space, improve your body composition, improve your mobility, and even help fight depression and anxiety. Exercise can also improve your sleep, which is an essential part of rest and recovery. 

Who Am I and What Gives Me The Right To Say This

I am a lifelong equestrian. I started riding bareback on the trails on my Shetland Miniature cross. I got into a hunter jumper barn when I was eight and have competed locally and well as at a few rated shows like Upperville. I found the sport of eventing when I was 12 years old and have been hooked ever since. That has not stopped me from working in grand prix dressage and showjumping barns as well. I believe that in this sport, you can always be learning. 

When I was 14, I was told by an orthopedic surgeon that I had a severe overtraining injury even though I’d never set foot in the gym. I was in so much pain I had to quit riding for almost 6 months. Through physical therapy, I was back to competing less than a year later. 

That was when I dedicated my life to helping riders take their fitness seriously outside of the tack. I went on to get my degree in Kinesiology with a concentration in exercise science, did an internship under the tutelage of an equestrian who was also a physical therapist, and became certified as a Personal Trainer by the American College of Sports Medicine. I am also a 200-hour yoga teacher and mat Pilates certified. I have done this all with the purpose of finding the best routine for riders. I am still learning but I have created a great program. 

In 2022, my book “Ultimate Exercise Routines for Riders” was published by Trafalgar Square. I created my company, Hidden Heights Fitness, to train riders to be the best equestrian they can be. I have worked with five star event riders, Grand Prix dressage riders, polo riders, show jumpers, hunter riders, equestrian endurance athletes, and fox hunters. Even a 60-year-old barrel racer reached out to tell me how much of difference my book has made in her riding. This stuff really works and if you are not exercising you really should consider it. 

Balancing Exercise With an Equestrian Life

Equestrians are already physically active, with an incredibly demanding schedule. I recommend finding ways to train anywhere, at any time. The exercises in my book only need a space the size of a yoga mat, once or twice a week. As a personal trainer, I do sessions on Zoom so my clients don’t have to worry about a commute or parking. There are ways to exercise while saving time to live the life you love. Your body, and your horse, will thank you.

Laura Crump Anderson is a lifelong equestrian and a personal trainer. Find out more about her programs on https://www.hiddenheightsfitness.com/.