Body & mind transformation: 10 life-changing benefits of indoor rowing
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Indoor rowing is the perfect workout choice for anyone looking to improve both physical and mental health. It’s a versatile, low-impact training that strengthens the body while supporting emotional well-being. In this article, you’ll discover 5 ways indoor rowing supports your mental health and 5 ways it enhances your physical fitness, helping you feel more balanced, energized, and resilient.
5 physical health benefits of indoor rowing
1. Get better blood circulation against high blood pressure, diabetes and strokes
Indoor rowing gets your blood pumping! It’s a full-body cardio exercise that enhances oxygen uptake and optimizes the body’s ability to utilize oxygen more efficiently. This means that regular rowing sessions lead to better blood circulation, help against high blood pressure and prevent blood clots. In the long run, you may even reduce the risk of diabetes, strokes and heart diseases.
2. Grow stronger muscles for better posture
Did you know that exercising on the rowing machine engages about 80% of your muscles, making it the perfect exercise to train your shoulders, back and abdominal muscles? Gaining more muscle has the great side effect that it helps with injury prevention, prevents back pain, and improves your posture. This is especially important when having a sedentary lifestyle.
3. Support joint health and muscle flexibility
With every stroke on the rower, you train your flexibility by stretching muscles like the hamstrings, hip flexors, and shoulders. You get a wide range of motions compared to many other home exercises, like cycling. The low-impact and fluid motion of indoor rowing also makes it ideal for seniors with joint issues such as chronic pain, joint stiffness, and arthritis, enhancing mobility without putting stress on the joints and cartilage.
4. Burn belly fat to fight obesity
Indoor rowing burns roughly the same number of calories as indoor cycling, making it an effective workout for reducing body fat and combating overweight. Additionally, the versatility in rowing techniques allows for modifications, making it accessible and comfortable for individuals of various body sizes..
5. Prevent osteoporosis by strengthening your bones
Indoor rowing is a low-impact sport, making it a safe workout to prevent conditions like osteoporosis. When suffering from fragile bones, the hip bones and spine are particularly vulnerable, and fractures in these areas can lead to serious long-term complications, including loss of mobility, reduced height, and even permanent disability. By working out on the indoor rowing machine, which in turn can improve bone density and reduce the risk of injury.
5 mental health benefits of indoor rowing
1. Improve cognitive function through rhythmic motions
Mastering the four movements of the indoor rowing stroke requires focus and practice. However, once the technique becomes second nature, the repetitive motion makes it easy to enter a state of flow. This coordinated movement not only improves physical performance but also strengthens the mind-body connection and boosts motor coordination.
2. Build confidence and self-esteem
As your fitness improves, so does your self-esteem. Fitness apps like EXR help you stay on track and achieve new goals, translating into higher self-esteem and a more positive outlook. In general, exercising can help you feel stronger, faster, and more in control of your body, resulting in a better mood, increased confidence, and enhanced emotional resilience.
3. Find calm and relieve stress
Indoor rowing offers an active yet calming way to unwind in the comfort and privacy of your own space. The steady back-and-forth movement can have a calming effect, helping to reduce anxiety and promote relaxation. Many rowers describe entering a meditative state during their sessions (also called “moving meditation”), making indoor rowing not just a physical workout but a valuable tool for mental stress relief and well-being.
4. Boost your sleep quality and focus
Research indicates that regular physical activity enhances both sleep quality and cognitive function. This means that even shorter yet regular sessions on the indoor rowing machine can help improve focus during the day and promote more restful sleep at night. Incorporating rowing into your routine is a simple yet effective way to feel more refreshed and energized.
5. Feel connected and part of a community
Virtual rowing platforms like EXR provide an easy remedy to the isolation that can come with working out alone. By joining group rows, races, or simply passing by fellow rowers during your training, you benefit from the camaraderie with other rowers worldwide. This fosters motivation, accountability, and a shared sense of belonging. All factors that are strongly linked to emotional well-being and happiness.
Conclusion
Indoor rowing is a practical and effective way to support both your physical and mental health. From improving strength and mobility to reducing stress and enhancing focus, it’s a well-rounded addition to any fitness routine. If you’re looking for a way to stay consistent and connected while rowing at home, a virtual rowing app like EXR can help you stay engaged and track your progress over time.
Start getting fit and feeling more refreshed by training with EXR!
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