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While it takes time to get in good shape, the more fit you are, the better you'll be able to react in case of a fall. Plus, it reduces your injury risk and helps you heal faster if you do get injured.  Work on strengthening exercises, such as ones that work on your core and building muscles. You could try things like pushups, sit-ups, and crunches, just to name a few. Aim for 30 minutes of aerobic exercise most days of the week, such as walking, swimming, or running. A riding helmet can make the difference between a slight headache and a severe concussion. Make sure the helmet fits correctly before you mount, meaning it's not too loose or too tight. Ideally, have it checked professionally when you buy it and return it periodically to have it re-padded.  Choose a riding helmet certified by a safety organization. Look for helmets that state they meet ASTM/SEI standards. Don't use a bike riding helmet instead of a riding helmet. Bike helmets don't offer the same protection as riding helmets. Opt for zippered riding boots fit well and are sturdy with a low heel. Any clothing you wear should be comfortable and allow you to move easily. However, don't wear anything that is too loose, as it can tangle with the reins and other parts of the saddle. Other types of shoes and tie up riding boots can get trapped in the stirrups, which can drag you along in the case of a fall. Plus, sturdy boots help protect your foot if the horse stamps on it. tack is comfortable for the horse. The horse could be uncomfortable or in pain if the saddle does not fit properly or if it is too far back or forward. If the horse is uncomfortable, it may misbehave by bolting, rearing, or bucking in order to escape the painful tack. Making painful tack more comfortable is an often overlooked way of resolving many behavioral issues.  For instance, make sure the saddle isn't too far forward, causing it to hit the horse's shoulder blades as it walks. That makes the saddle uncomfortable for the horse. Check the bottom of the saddle before putting it on your horse to make sure it doesn't have any broken or rough spots that could be hurting your horse. Add a thick, wool saddle pad underneath the saddle to make it the most comfortable for your horse. In other words, don't make the bit too tight. When the bit fits correctly, you should see a single wrinkle in the corner of the horse's mouth right above the bit. Look for a relaxed head and mouth to tell if the horse is happy. If it's not, it will toss its head and move its mouth around on the bit a lot. Harsher bits make the horse more sensitive, but that can actually make the horse harder to control, as the horse will over-respond to your commands. Plus, a painful bit can even cause a horse to bolt. Safety stirrups come in various designs, but all are meant to prevent your foot from becoming trapped in case of a fall. Some even break away from the saddle to help prevent your legs from being trapped. Even with safety stirrups, make sure you keep your heels down. It's better to be safe than sorry. If your horse is acting up or displaying unusual behavior, take some time to examine it. Rub your hand all over your horse's body. If he shows signs of pain anywhere, have your vet check it. If your horse continues the unexplained behavior, ask for help from an experienced rider.

Summary:
Exercise most days of the week to get in good shape. Wear a riding helmet every time you're on a horse. Choose safe riding clothes.  for the horse. Ride using a "soft" bit rather than a harsh bit. Use safety stirrups and non-slip stirrup pads. Check for signs of pain.