Regular exercise helps improve cardiovascular health, maintain muscle strength, and support mobility – all of which are important for healthy aging.
And among the many fitness options available, rowing machines stand out as a versatile and low-impact solution.
These machines provide a full-body workout that is gentle on joints while enhancing strength, endurance, and flexibility.
While rowing machines offer numerous benefits, they also come with specific considerations that older adults need to be aware of to ensure safety and effectiveness.
In this guide, we’ll explore the safety of rowing machines for seniors, highlight their benefits and potential risks, and provide practical advice for incorporating rowing into a senior fitness routine.
So, Are Rowing Machines Safe for Seniors?
In general, rowing machines are safe for seniors when used correctly and with proper precautions.
They provide a low-impact workout that is gentle on joints, while engaging most of the major muscle groups.
However, as with any exercise equipment, safety depends on the individual’s health condition, fitness level, and ability to use the machine properly.
Risks and Challenges
While rowing machines offer numerous benefits, there are potential risks and challenges that seniors should be aware of:
Getting On/Off the Rower
One of the biggest barriers to seniors using a rowing machine is physically getting on/off of the rower’s seat.
Rowing machine seats are notorious for being low to the ground and the fact that they slide easily along the rail can be a big safety hazard for seniors with balance or mobility issues.
Fortunately, there are rowers with higher seats that make them a lot easier to access for seniors.
FYI, the standard home rower comes with a seat that’s about 14″ off the ground, but there are options with seat heights of 20″ and higher.
Seniors with mobility issues should consider using a rower with a higher seat or having a spotter available to assist with getting on/off the machine.
Proper Form
Using a rower is a low-impact form of exercise, but it can put your back and shoulders at risk – especially if you aren’t rowing with proper form.
The repetitive movement can easily create unwanted issues when done incorrectly, so knowing how to use one correctly is important.
Here’s a quick rundown on how to use a rowing machine, but check out this video for a more detailed demonstration:
- Begin with legs bent and arms extended.
- Push with the legs first, then engage the core and pull with the arms.
- Maintain a tight core and upright posture throughout.
- Return to the starting position in reverse order.
Rowing with proper form will help you prevent injuries, but it’ll also make you a better and more efficient rower.
Learning Curve
Unlike a treadmill or exercise bike, where most of us can simply get on and start exercising, a rower requires a certain amount of know how to use it correctly.
And it can take folks who aren’t familiar with rowing machines a little time to get the proper form down.
And it’s easy for seniors to get discouraged while experiencing this learning curve and decide to stop exercising.
If this happens, take a step back, breathe, and realize that this is normal and you can get past it.
It’s important to take the time to ensure you’re rowing with proper form to prevent injuries and make the most of your workouts.
Key Considerations for Seniors Using Rowing Machines
Before you start using your rowing machine, consider the following:
1. Health Assessment
- Consult a Healthcare Provider: Before starting, seniors should consult their doctor to confirm that rowing is suitable for their health conditions.
- Assess Physical Limitations: Identify any mobility restrictions or pain points that might affect rowing.
2. Choosing the Right Machine
- Resistance Type: Opt for a machine with matches your goals and preferences. For example, magnetic rowers are especially quiet, while air and water rowers provide a more realistic rowing experience.
- Comfort Features: Look for ergonomic handles, padded seats, and adjustable foot straps. And again, consider seat height before purchasing to ensure you’re able to safely get on/off the machine.
- Size and Portability: Full-size rowers usually take up 7-8′ of floorspace, so make sure you have enough room available to fit your rower. Compact or foldable machines are ideal for smaller spaces.
3. Proper Setup and Technique
- Adjust the Machine: Ensure the seat, footrests, and resistance levels are properly adjusted before starting.
- Master the Technique: Make sure you have the proper rowing technique down to reduce risk of injury.
- Maintain Posture: Keep your back straight and avoid hunching during the motion.
4. Start Slow and Progress Gradually
- Begin with short sessions (5-10 minutes) at low resistance.
- Gradually increase the duration and intensity as fitness improves.
5. Monitor Your Body
- Stay attentive to signs of discomfort or fatigue.
- Take breaks as needed and avoid overexertion.
Tips for a Safe and Effective Rowing Experience
- Warm-Up and Cool Down: Incorporate light stretching or gentle movements to prepare the body before and after rowing.
- Set Realistic Goals: Focus on consistency and gradual improvement rather than immediate results.
- Seek Guidance: Work with a trainer or watch instructional videos to ensure proper form and technique.
- Maintain the Equipment: Regularly check the machine for wear and tear to avoid malfunctions.
When to Avoid Rowing Machines
While rowing can be beneficial for most seniors, there are circumstances where it might not be suitable:
- Severe Osteoporosis: The pulling motion may increase the risk of fractures.
- Uncontrolled Blood Pressure: Intense exercise can cause spikes in blood pressure.
- Chronic Pain: Conditions like sciatica or herniated discs may be aggravated by rowing.
- Dizziness or Balance Issues: Seniors who experience frequent dizziness may have a hard time getting on/off a rowing machine. And seniors dealing with vertigo likely won’t find the repetitive back and forth motion tolerable. Always prioritize safety and stability.
When in doubt, always check with your family physician before starting a new exercise routine – this is especially important when dealing with chronic issues that could be exacerbated by improper exercise.
Final Thoughts
Rowing machines can be a safe and effective way for seniors to stay fit and healthy, provided they are used with care and consideration.
The key is to ensure safety when getting on/off the rower and focusing on proper rowing form during workouts.
It’s also important to choose the right equipment to match your goals and preferences.
And remember to always listen to your body!
Muscle soreness after a new workout is normal, but pain or ongoing discomfort after exercising isn’t normal.
If you’re experiencing significant pain with rowing, please discontinue and discuss with your healthcare professional.
Otherwise, with the right approach, rowing can be a valuable tool for promoting healthy aging and an active lifestyle.
