Physical activity is essential for overall health and well-being. People who are regularly active generally live longer and are at less risk for serious health problems like heart disease, stroke, diabetes, obesity, and some cancers.
Physical activity can be described as any bodily movement produced by skeletal muscles that requires energy expenditure. This includes all movements performed during leisure time, sports activities, going to and from places, or as part of a person’s work. Any type and intensity level of physical activity such as moderate- and vigorous-intensity physical activity is beneficial for health.
HEALTh
Health can be described as a state of complete physical, mental, and social well-being. To be healthy, all three components of health need to be well balanced.
I like to look at health as an equilateral triangle with all three sides - components in perfect harmony.
PHYSICAL HEALTH
Physical Health can be described as the ability to perform aspects of sports and a variety of physical activities, required occupational tasks, and daily life activities. Physical health is often referred to as physical wellness and is generally achieved through balanced nutrition, regular moderate-vigorous physical exercise, and optimal rest.
I also like to look at physical health as an equilateral triangle that is inside the health triangle. All three components of physical health, physical activity, nutrition, and rest need to be well balanced in order for a person to be physically healthy.
PHYSICAL ACTIVITY
Physical activity as a single component of the entire health triangle system has a significant positive effect on overall health. Regular daily physical activity has positive effects on physical health, mental/emotional health, and social health.
POSITIVE EFFECTS OF PHYSICAL ACTIVITY ON PHYSICAL HEALTH
Builds strong bones and muscles
Regulates body weight
Keeps blood pressure at healthy levels
Strengthens heart muscle and keeps lungs healthy
Provides more energy for daily activities
Boosts immune system
Prevents diseases
POSITIVE EFFECTS OF PHYSICAL ACTIVITY ON MENTAL/EMOTIONAL HEALTH
Helps you sleep better and improves concentration
Relieves stress and makes you more resilient
Boosts self-confidence
Improves cognitive functioning
Watch this TedTalk video about the Brain-Changing Benefits of Exercise
POSITIVE EFFECTS OF PHYSICAL ACTIVITY ON SOCIAL HEALTH
Helps you connect with people
Provides opportunities to make friends and share common interests
Promotes communication skills
Teaches you about the power of teamwork and collaboration
Helps you learn and apply problem-solving skills
PHYSICAL ACTIVITY GUIDELINES
The US Department of Health and Human Services provides evidence based Physical Activity guidelines to help Americans maintain or improve their health through physical activity.
Below you can find one part of the Executive Summary of the second edition of the Physical Activity Guidelines.
#1 KEY GUIDELINES FOR CHILDREN AND ADOLESCENTS
Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily:
• Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous-intensity aerobic physical activity and should include vigorous- intensity physical activity on at least 3 days a week.
• Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week.
• Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week.
#2 KEY GUIDELINES FOR ADULTS
Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to- vigorous physical activity gain some health benefits.
Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to- vigorous physical activity gain some health benefits.
For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.
Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
#3 KEY GUIDELINES FOR OLDER ADULTS
The key guidelines for adults also apply to older adults. In addition, the following key guidelines are just for older adults:
As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle- strengthening activities.
Older adults should determine their level of effort for physical activity relative to their level of fitness.
Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.
When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
#4 KEY GUIDELINES FOR SAFE PHYSICAL ACTIVITY
To do physical activity safely and reduce risk of injuries and other adverse events, people should:
Understand the risks, yet be confident that physical activity can be safe for almost everyone.
Choose types of physical activity that are appropriate for their current fitness level and health goals, because some activities are safer than others.
Increase physical activity gradually over time to meet key guidelines or health goals. Inactive people should “start low and go slow” by starting with lower intensity activities and gradually increasing how often and how long activities are done.
Protect themselves by using appropriate gear and sports equipment, choosing safe environments, following rules and policies, and making sensible choices about when, where, and how to be active.
Be under the care of a health care provider if they have chronic conditions or symptoms. People with chronic conditions and symptoms can consult a health care professional or physical activity specialist about the types and amounts of activity appropriate for them.
Here are some useful link that provide further information about the health benefits of physical activity:
Physical Activity Guidelines for Americans, Executive Summary, 2nd edition
About Physical Activity, Center for Disease Control and Prevention
ROWING AS YOUR CHOICE OF PHYSICAL ACTIVITY
People, including rowers, will say that rowing is HARD. The truth is, yes rowing is hard. Actually, it is very hard. It is one of the hardest activities I have done in my life. However, this is true ONLY for competitive rowing. Rowing competition is one the most demanding amongst all competitive events at the Olympics, and rowers are one of the best physically prepared athletes.
The real truth about rowing is that the rower decides how hard the rowing activity is going to be. In other words, you can row hard or you can row easy. If you want to go faster, you will have to row harder, and when you slow down the effort will go down too. Therefore, rowing can be fulfilling and enjoyable for all levels of rowers.
Rowing is described as a full body power-endurance sport. It is an activity that involves a rower, a boat, and oars. To be successful, a rower must learn how to move the boat in a smooth and relaxing way. This is done by mastering the rowing stroke through practicing full body and oar control. The rower has to learn how to coordinate movements of legs, upper body, and arms together with the specific movements of the oar.
CARDIOVAScULAR ENDURANCE
Rowing is identified as one of the best cardiovascular activities together with swimming and cross-country skiing. This is due to the fact that it is a continuous activity that activates the grand majority of the skeletal muscles. As a result, rowing has a positive effect on functioning of the cardiovascular and respiratory systems. It strengthens the heart and keeps lungs healthy, regulates blood pressure, develops capillary bed and improves blood circulation, and maintains optimal body composition.
MUSCULAR STRENGTH AND POWER
In contrast to other endurance sports, rowing has some characteristics of resistance training. Within each stroke a rower has to overcome the load that builds up in front of the blade while the oar is in the water and is being used to propel the boat. Due to this resistance, a rower produces high power outputs with each stroke which leads to strength and power development.
BALANCE AND COORDINATION
Rowing boats are pretty unstable and require fine balancing skills. To balance the boat, the rower has to maintain correct body position throughout the rowing stroke while making smooth and small adjustments with the oars to fine tune the boat set. Therefore, rowing helps you improve spatial awareness, and coordination.
MENTAL TOUGHNESS
Rowing requires not only physical exertion but also mental focus and discipline. You have to coordinate your movements, pace yourself, and push through fatigue. This can be a great way to build mental strength and resilience. Furthermore, reaching a new distance or time goal in rowing can be very rewarding, and is a testament of hard work and dedication.
Overcoming mental and physical challenges like this is immensely fulfilling, and leads to a sense of accomplishment and boosts self-confidence.
TEAMWORK
Rowing can be done in one person boats called singles, or in boats with 2, 4, and 8 rowers. When it comes to boats with 2 or more people, rowing is characterised as the ultimate team sport. Rowers really need to work together and perfectly match each other in every aspect of the rowing stroke in order to successfully move the boat. It takes only one person to be out of sync to significantly disrupt the stroke and boat flow.
Rowing teaches you true teamwork and collaboration. It provides opportunities to connect with other people through shared experiences, and mutual trust and support.
LOW RISK OF INJURIES
Rowing is a non-contact and a low weight-bearing activity. Rowers are sitting down in the boat which puts less strain on joints and ligaments.
It is an activity where you don't have to worry about being tackled, and instead you can focus on your performance and enjoy the experience.
EMOTIONAL SATISFACTION
Being outdoors, surrounded by water and fresh air, is naturally calming and invigorating. Rowing in this kind of environment invokes additional feelings of tranquility and exhilaration. The rhythmic sounds of oars dipping into the water add to the sensory experience, creating a sense of peace and oneness with nature. Gliding effortlessly across the water as if you're becoming one with the boat and the water itself is truly a transcendent feeling of pure freedom and connection.
Once you reach a certain level of proficiency, rowing activity becomes unique experience and provides emotional satisfaction unlike anything else.
If you're looking for a way to improve your physical and mental well-being, connect with nature, and experience something truly unique, then I highly recommend giving rowing a try.
Check out our begginers' classes
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