Rowing, kayaking or canoeing can be done on your own or with others. These sports challenge both strength and cardiovascular health, yet because they are low impact, they will improve bone health without unduly stressing the joints. Being outside and on the water can boost mood and the repetitive action of rowing or paddling can be both meditative and calming.
Rowing and paddling gently push up your heart rate and allow you to go at any pace you like. This is good for your cardio system
Rowing and paddling sports are good for upper body, core and lower body strength. They really are whole body workouts.
Outdoor rowing, sculling and paddling require good balance and also help you develop it.
The sport of rowing is working hard to dispel its reputation of being elitist. There are lots of opportunities now for adults to learn to row at clubs around the country. Indoor rowing at a gym or leisure centre is inexpensive, as is home equipment
If you are rowing outside in the winter months, it’s worth investing in some warm clothes to start off with. Otherwise, comfortable clothing is just fine (and you don’t need shoes).
It can be hard to know where to start when trying to move more. Everyone begins at a different point, depending on how active they are, how easily they move, and how strong they feel.
To get started, choose the option that best matches what you usually do on an average day in each column below. Look at your daily activities, mobility, and strength to find a sensible place to begin. Then click on the ‘see results’ button to reveal where you should start.
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Perhaps you used to row and now you like to watch it, great! Try marching on the spot, doing a few bicep curls with light weights, or sit-to-stand exercises in between races. Every bit of movement helps. Want more ideas? Try some easy chair-based exercises!
Not ready to get out on a boat or to the gym? That’s okay. Doing gentle strength or balance exercises while watching races can keep your body strong. Can you match your number of ‘sit to stands’ with the pace of the rowers? Or do the same number of knee lifts as their rate of pull?
Perhaps you’re ready to try a machine? Ask your gym instructor to help you with technique or go down to the river to watch the boats and see if it’s for you. A walk by the river is always a good start to getting active!
If you’re feeling energetic, try a Learn to row course at your local club. Try and supplement your rowing with some exercises in the gym or inside too. You might feel stiff after your first go, that’s normal and will go after a few days. Ready to start again!
Sign up to a learn to row course at your local club. Try to train twice a week on land too to keep your fitness up. Maybe you could set yourself a goal of racing competitively by the end of the year?
Yes, adaptive rowing is for people with impairments.
British Rowing is the national governing body for rowing in England, supporting participation from grassroots to elite level, including Olympic and Paralympic athletes, and promoting both water and indoor rowing.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
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