It’s quite rewarding to dip your oar into the water and then pull the boat along the surface. The hard work produces tangible results. When you combine the relaxing element of nature with the camaraderie that comes with working together, rowing and paddling become a great workout with numerous health benefits. It is not without its risks.
Types of Activities
Rowing and paddling are both used in a variety of watersports. You can row with either one or two oars. In a shell, a long boat that can accommodate two, four, or eight people, you only need to use one oar. You can also row two oars on a smaller boat, called a Scull, that holds one, two, or four people.
Paddling is a term used to describe water sports that involve paddles. Canoeing, Dragon Boat Racing (with 10-20 people in a canoe-like vessel adorned with a dragon’s head and tail), or paddleboarding (standing alone on a paddleboard that looks like a large surfboard) use single paddles.
Kayaking is done with a double paddle that has blades on both ends. Kayaks can range from flat, wide recreational kayaks to long, thin, streamlined kayaks known as “surfskis,” a new trend in kayaking.
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Benefits
Many health benefits can be gained from rowing and paddling.
They are good for your heart and lungs. Aerobic exercises promote cardiovascular health and mobility.
The activities improve strength and coordination. Paddling generates power by using the core muscles. Rowing uses mainly the back and legs. Paddleboarding strengthens the muscles of the buttocks and sides of the trunk and improves balance.
They encourage socializing. Spending more time with other people can help to combat loneliness and chronic diseases.
They can help you manage stress. Spending time outdoors and exercising helps to reduce chronic stress, which is a factor in chronic inflammation, chronic diseases, and premature deaths.
Risks after 60
You may have been in a boat for years, but you should be more cautious now. These sports are repetitive. Paddling can cause shoulder tendons to be stressed. Frost warns that rowing can cause low back strains. Frost says that rowing can lead to soft back strains.
You may also be at risk if you are not a very good swimmer if your heart or lungs have been affected by a condition, or if you haven’t worked out in a while. Consult your doctor before taking part in either sport.
Getting started
Frost suggests that paddling is the better option if you want to try it. It can be easy or difficult, depending on how you do it. You’ll have to be in great shape to row, as it has a more difficult learning curve. Wear sunblock and sunglasses and stay hydrated. In summer, limit your rowing to the early mornings and late afternoons to avoid overheating.
Frost suggests renting a boat that you are interested in and then taking a class to determine if it is something you enjoy. Frost recommends joining a local rowing or dragon boat club. They offer introductory courses and can place you with teammates who are similarly experienced.
Even though it may seem easy to row or paddle, it will take time to develop the skill. Frost says that you may experience stiffness and strain in your body’s various parts as it adjusts to the new forces and demands. Start slowly with shorter sessions and gradually increase your tolerance.