COM345 - Media Writing for Communications

The following post is from my COM345 - Media Writing for Communications course at Ashford University.

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Grabbing Life by the Oars

As we age, we may not be able to continue performing the same activities we did in our 20s and 30s. Pounding the pavement on long runs becomes hard on the knees. The high intensity, high impact movements of kickboxing can often lead to injury. We may experience more aches and pains than we did a few years ago due to arthritis and other inflammatory issues. But that doesn’t mean we should stop moving. It only means that we should look for other options to stay fit and healthy.
 

Low Impact Options

In her article, 4 Sports to Stay Healthy and Active at Any Age, Erica Tiffany discusses some low impact activities that are good for people of all ages, especially for woman over 50. She explains that Pilates is a great activity to help women stay limber and build strength. Biking can be easier on the knees than running. Stand-up paddle boarding is great for those who enjoy outside activities around water and the level of intensity can vary depending on water conditions. Finally, weight training is extremely important for maintaining strength and muscle as we age. It helps with bone density, combats obesity, improves glucose control, and builds a healthy heart. 

A New Way to Stay Healthy

However, there is a fifth sport that has been gaining popularity with people of all ages and fitness levels. This is the sport of indoor rowing. Fortunately, you don’t have to compete in rowing competitions or Cross-Fit to reap the benefits. In fact, you don’t even need to live near water. 

A Hard Workout That’s Not Hard on You

Indoor rowing is a great activity for women over 50, especially those who suffer from joint pain or injury. When done properly, the exercise places very little impact on joints and other body parts like the lower back.  

CAUTION: Don’t go into a rowing workout thinking it will be as easy as walking on a treadmill or a Sunday stroll through the park. As with all exercise programs, check with your doctor first. 

Body, Mind and Soul

Indoor rowing machines are one of the most efficient and effective low- to no-impact calorie-burning exercises next to cross-country skiing and swimming, according to Eric Stevens from Breaking Muscle. He explains that indoor rowing uses 84% of the body’s musculature and provides a cardiovascular and muscle building workout, all at one time. Since so many of us have little time to spend working out, using the rowing machine will enable a person get the most out of each workout using the majority of the muscles in our bodies, including the heart and lungs.
 
It’s mentally challenging as well. Aron S. Buchman, MD, an associate professor in the Department of Neurological Sciences at Rush University Medical Center in Chicago explains, 

“When you move, the initiating, planning, and execution of movement doesn’t start in the muscle. The muscle is basically the final pathway that all motor activity has to go through. The spark begins in the brain.” 

A study published in The Journal of Gerontology: Medical Science in 2003 asserts that “exercise slows the decrease in size of the brain’s temporal and prefrontal cortices, which control vital function such as multi-tasking, planning, memory, and paying attention.” Staying mentally sharp as we age is certainly a great benefit of exercise. 

Rowing 101

Anyone can learn to row and reap the benefits of this overlooked exercise. Becca Jenkins’ article, 2 Numbers That Will Make You a Better Rower, explains that people new to the sport may not know that there is a specific technique to follow in order to get the most out of your rowing workout. The rower must pay attention to their stroke rate and split time to track their effectiveness and efficiency throughout the workout. The numbers will be used to track progress and set new personal records or PRs in future workouts. But don't let these let rowing terminology keep you from trying it out.

Technique is Key

There is also a technique to follow to ensure you are working properly during the drive and recovery. A quick search on YouTube will bring up numerous videos that break down the movement and offer practice drills to help improve rowing. 

Basically, the rower begins in the “catch” position: knees bent, arms extended, and back straight but leaning slightly forward. The rower begins the drive by first pushing off with their legs. As the legs straighten, the core engages and the body leans back to an 11 o’clock position. The arms then follow the body movement by pulling the rowing handle towards the lower ribs. This position is called the finish. During the recovery phase, the arms slowly straighten as the core leans forward to a one o’clock position; then the legs slowly bend until the rower reaches the catch position again. 

Just as importantly, the rower must use the proper breathing technique according to the Concept 2 website. The rower will exhale on the drive, and then slowly inhale during recovery. The breathing technique helps you to get the most out of your workout and maintain a steady pace. 

Compete Alone or with a Friend

Whether you like to work out alone or with a friend, rowing provides a way to compete with yourself or with a workout partner. You can track your progress by comparing your two thousand meter time to your friends’ or just try to beat your own PR. There are even rowing communities online to compare notes, discuss the sport, and offer encouragement. Join a virtual rowing team or log your time and distance in the Concept2.com website’s logbook. You’ll find other rowers in your age category to compare notes and may even meet some new friends. 

Toss the Excuses and Row

So, whether you’ve had to ditch your running shoes or hang up your kickboxing gloves, there’s still many other ways to stay active. Go grab life by the oars and row your way to a healthy you.

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References
 
Breathing Techniques. (2015). Retrieved from http://www.concept2.com/indoor-rowers/training/tips-and-general-info/breathing-techniques.
 
Jenkins, B. B. (2015). 2 numbers that will make you a better rower. Breaking Muscle. Retrieved from http://breakingmuscle.com/rowing/2-numbers-that-will-make-you-a-better-rower.
 
Scott, P. (2008). Still rowin’ on the river. AARP. Retrieved from http://www.aarp.org/personal-growth/life-long-learning/info-05-2009/50-plus_rowing_clubs.html.
 
Stevens, E. (2015). Respect the rower: An argument for the ergometer. Breaking Muscle. Retrieved from https://breakingmuscle.com/rowing/respect-rower-argument-ergometer.
 
Technique Videos. (2015). Retrieved from http://www.concept2.com/indoor-rowers/training/technique-videos.
 
Tiffany, E. (2015). 4 sports to stay healthy and active at any age. Living Better 50. http://livingbetter50.com/4-sports-to-stay-healthy-and-active-at-any-age.