Rowing is a low-impact exercise that can be enjoyed by people of all ages and abilities. It is an excellent cardio workout that can improve your strength and endurance, help you burn calories, and enhance your overall health. But is rowing a suitable exercise for seniors? In this post, we’ll explore the benefits of rowing for older adults and answer some common questions about this sport.

What are the Health Benefits of Rowing for Seniors?

Rowing is one of the best exercises for seniors because it is low-impact, meaning that it does not put a lot of stress on your joints. This makes it a great choice for individuals with arthritis, osteoporosis, or other conditions that make high-impact exercises difficult. Rowing also provides a full-body workout, which can help older adults maintain or improve their strength and flexibility while also improving their cardiovascular health.

Is Rowing Safe for Seniors?

Rowing is a safe exercise for most seniors, but it’s essential to take some precautions. If you’re new to rowing, it’s best to start slowly and work your way up to longer and more intense workouts. It’s also important to use proper form to avoid injury. If you have any underlying health conditions or concerns, you should consult with your doctor before starting a rowing program.

What Equipment Do You Need for Rowing?

To start rowing, you’ll need access to a rowing machine or, better yet, a real boat or kayak. A rowing machine is a great option for seniors because it allows you to control the intensity of your workout and provides a low-impact form of exercise. If you’re interested in rowing on the water, you may be able to find a local rowing club that offers lessons or equipment rentals.

Can Rowing Help Improve Balance?

Yes, rowing can help improve balance, which is essential for seniors. Rowing requires a coordinated movement between your upper and lower body, core, and legs, which can help improve your overall stability and balance. In addition, rowing can help strengthen the muscles that support your joints, which can further improve your balance and reduce your risk of falls.

How Often Should Seniors Row?

The frequency of your rowing workouts will depend on your fitness level, goals, and schedule. However, many fitness experts recommend that seniors aim to get at least 150 minutes of moderate-intensity exercise per week, which can be achieved through rowing or other forms of exercise. It’s also essential to listen to your body and take rest days as needed to avoid injury.

What Are Some Tips for Seniors Who Want to Start Rowing?

If you’re interested in adding rowing to your fitness routine, here are some tips to get started:

  • Start slowly and gradually increase the intensity of your workouts
  • Use proper form to avoid injury
  • Consult with your doctor before starting a rowing program
  • Consider taking lessons or joining a local rowing club to learn proper technique
  • Invest in a good pair of rowing shoes to provide support and comfort


Overall, rowing is an excellent exercise for seniors who want to improve their overall health and fitness. It provides a low-impact, full-body workout that can help improve strength, endurance, and balance while also reducing the risk of injury. If you’re interested in trying rowing, start slowly, use proper form, and consult with your doctor to ensure that it’s safe for you. With time and dedication, you can enjoy the many benefits that rowing has to offer.