Equestrian Winter Wellness

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Horse people are typically made from hardy stock, but that doesn’t negate the need for equestrian wellness—especially during winter. Self-care should always be paramount, but during the winter, a little extra zhuzh can be helpful to your physical and mental well-being.

Photo by MW Creative Photography

As a longtime horsewoman and wellness advocate, I understand the well-being needs of equestrians. The winter months can be challenging: taking care of horses in cold weather involves additional chores, like blanketing, filling hay nets, keeping water troughs from freezing, et cetera. This, combined with less riding time, can take its toll.

The following tips will help you feel your best this winter, both mentally and physically.

Stay Warm

Keeping your core temperature up and keeping bones, joints, muscles, and ligaments warm is essential to feeling energized and maintaining immune health and range of motion; being cold depletes these things.

Don’t skimp on winter wear at the barn or during cold-weather rides. Most equestrians have a robust, all-season wardrobe, but from time to time it’s helpful to give your winter attire a little upgrade. Perhaps it’s time for a new pair of waterproof or fleece-lined boots, or maybe to invest in some insulated coveralls.

Using inexpensive boot and glove warmers is one of my favorite ways to keep my feet and hands from becoming uncomfortably cold. I’m also an advocate of base layers (long johns, thermals, and the like), and I’m a big fan of legwarmers!

It’s hard to beat the time-tested warmth of wool, whether it be thick wool socks or a heavy wool sweater. Top all that off with some waterproof gear, and you’re good to go! For those who get chilled easily or live in cold climates, heated vests and gloves are a nice option.

Finally, don’t forget to top off with a scarf, gaiters, and hat. With all the advanced winter gear, fabrics, and styles, you can find something to keep you cozy while enhancing your functional equestrian winter wardrobe.

Outdoor Time

Most horse owners don’t have the option to stay indoors all day, and that’s a good thing. Though it may not be as appealing to be outside in winter, there are benefits. Being in nature can have a grounding effect, plus sunshine and vitamin D are essential for mood and immune health.

If you’re feeling challenged by doing winter horse tasks, try shifting your attitude to be more appreciative of the added exercise, movement, and time in nature. Try reframing any complaining to, “Wow, I get to do this!”

One of my winter disciplines is to walk to my barn (½-mile round trip), regardless of the weather. Not only does this add more steps to my day, but I always relish the beauty along the way, whether it’s animal prints in the snow, the quiet, or a hawk flying above. And I’m always greeted with nickers from my horse, which warms my heart in any weather.

Pampering and Self-Care

On another note about keeping warm, hot winter baths are my go-to. A jetted tub or hot tub is even better, if available. It’s a great way to raise your core temperature, plus feel a little pampered.

A popular trend is installing a home sauna to heat up and detox, or perhaps take advantage of one at your local gym. Some people find the warmth and brightness of light boxes helpful in combating seasonal affective disorder.

I’m also a fan of hot teas. I call winter “tea season”—there are so many delicious, warming flavors, and it’s always fun to try new ones. (Some of my faves are Egyptian licorice, ginger, and elderberry.) Drinking a warm beverage from your favorite mug adds to the experience; you can even make it part of your self-care ritual.

Drinking a warm beverage, such as herbal tea, can become a great part of your self-care ritual. Photo by fizkes/Adobe Stock

Stretching

Nobody enjoys raking, carrying buckets, or pushing a wheelbarrow and tweaking a cold muscle. But if you don’t have the option to farm out your chores, you also can’t afford downtime with an injury or strain.

Taking even just a few minutes for some warm-up stretches before heading out into the cold can make a big difference—not only for comfort, but for safety as well. Stretching a cold muscle is like trying to stretch a piece of gum that’s been in the freezer: it’s not too pliable and easily snaps and breaks.

Taking even just a few minutes for some warm-up stretches before heading out into the cold can make a big difference—not only for comfort, but for safety as well. Photo by shurkin_son/Adobe Stock

Additionally, if you’re stiff when riding, you restrict your horse’s movement. You’ll have a better-moving horse if you’re warmed up and moving optimally. Since you warm up your horse at the beginning of a riding or training session, don’t forget to warm yourself up, too!

A few overall body stretches can go a long way. You don’t have to be a yoga expert to include some gentle stretching into your daily routine. By incorporating deep breathing and mindfulness into your stretches, you’ll glean the added benefits of being more centered, calm, and focused, which your horse will also appreciate.

Hydration

Winter is a common time to become dehydrated. With the cooler weather, you can feel less inclined to drink water since you’re not feeling overheated. Adding a slice of citrus or cucumber adds interest as well as some healthy properties.

Being in a heated house or office can be very drying and dehydrating. Proper hydration is essential to feeling well and reducing brain fog, fatigue, and headaches, as well as promoting a better functioning immune system. Grab that favorite water bottle, keep it full, and keep sipping throughout the day, even when you think you’re not thirsty.

Eat for the Season

Nutrition experts suggest that our diets should change with the seasons. Warmer, hardier, higher-calorie meals can go a long way in sustaining energy, which can often get depleted trying to stay warm.

Energy and immune health can be supported by nourishing your body through a proper diet, and perhaps by adding immune-building supplements for an extra boost.

Continue Learning

Winter is an excellent time to learn new skills. Whether it’s an instructional book, an online fitness class, a virtual clinic, or perhaps an interesting podcast, you can stay on top of your game even when you’re not in the saddle as much. Not only is learning new skills helpful, but continued learning keeps us mentally engaged and plugged in.

Whether it’s an online class, virtual clinic, or perhaps an interesting podcast, you can stay on top of your game even when you’re not in the saddle as much. Photo by Pixel-Shot/Adobe Stock

In addition to these suggestions, getting good sleep and reducing stress are also part of self-care. The bottom line is to stay committed to wellness, as a lot falls under that umbrella.

Sometimes when you’re feeling sluggish or unmotivated during the winter, you have to dig deeper to stay proactive, but I believe you’ll find it’s a worthwhile investment. Come spring, you’ll need less of a tune-up. Work with what you have, do what you can, and stay engaged, warm, healthy and well.