Rowing - Many Benefits in a Short Time

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Cardio is good for body and mind. The benefits of cardio are many, including improving mental health, reducing the incidence of cardiovascular disease, and is associated with reductions in age-related cognitive decline. With few exceptions, cardio is essential to cultivating greater well-being.

Rowing is my go-to form of cardio training. While all cardio is beneficial, rowing is unique in how it checks multiple well-being boxes. Time spent rowing, whether indoors on a rowing machine, or outdoors on the water, develops whole-body strength and power. In addition to the myriad benefits delivered by each and every form of cardio, cardio leverages the time you spend working out to do more than develop your cardiorespiratory fitness.


Rowing develops cardio respiratory fitness, strength and power.
While most forms of cardio work only a few muscle groups,
rowing reportedly works more than 85% of skeletal muscles.


Unlike most forms of cardio, rowing builds strength and power. Maintaining strength is important, particularly as we age. With aging, we tend to lose muscle mass. At first this loss of muscle may come on slowly; perhaps one day you may notice more fat around your midsection, or notice that your legs are skinnier than they used to be. Initially, our concerns tend to be centered around the aesthetic, though the age-related loss of muscle is a major threat to present and future well-being. Loss of muscle is generally accompanied by slowed metabolism, poorer management of blood sugar and ultimately, frailty. Maintaining strength is important, particularly as we age.


Rowing is unique in how it combines the myriad benefits of cardio, along with building strength and power. And this development of strength and power is not restricted to just one or two muscle groups. Rowing is among the most whole-body forms of exercise - rowing works nearly every muscle group in the body.


When I invest time in working out, I hope to check as many boxes as possible; cardio, whole-body strength and power. And by integrating mindfulness practice into the time I spend on the rowing machine, I find that the physical benefits are augmented by the time spent working with my mind. Many benefits for the price of one!

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