Rowing Machines vs Long-Distance Walking

Walking and rowing sit at opposite ends of the convenience-versus-intensity scale. Walking is free, simple and can be done almost anywhere. A rowing machine needs equipment but gives a more demanding full-body session in less time. Both have a place, and they work well together.

Long-distance walking

• Advantages. No equipment, very low injury risk for most people, easy to do daily, and good for mood and getting outdoors.
• Limits. Lower intensity, which means long sessions to challenge a fit person, and little upper-body involvement.
• Who suits. Beginners, people returning to exercise, and anyone wanting a sustainable daily habit. See walking for rowing training.
• Making it harder. Walk faster, add hills, carry a light rucksack or use intervals of brisk and easy walking. Keep the load comfortable.

Rowing machine

• Advantages. Works legs, back, core and arms, offers adjustable intensity, and lets you track pace and progress.
• Limits. Needs a machine and some technique. Poor form can strain the back.
• Who suits. Anyone wanting a concentrated, full-body cardio and endurance session. See how to use a rowing machine.

Side by side

	Long-distance walking	Rowing machine
Cost	Shoes and clothing	Machine or gym membership
Muscles	Mainly legs, with some core	Legs, back, core and arms
Intensity	Low to moderate, can be raised	Gentle to very hard
Time needed	Longer for the same load	Shorter for the same load
Learning curve	Almost none	A few sessions
Setting	Outdoors, with weather	Indoors
Tracking	Steps, distance, pace	Split, rate, power, distance

Intensity

A brisk walk raises your heart rate moderately. Rowing can take you from gentle to very hard, so it fits intervals and tests as well as steady work. Neither is automatically better. The best choice is the one you will do regularly. As a rough guide, you should be able to talk during a steady walk, and in short sentences during a steady row.

Time and consistency

If you only have 20 minutes, a row can be a complete session, while a 20-minute walk is a gentle one. If you have an hour and a good route, a long walk is a pleasant, low-effort way to build weekly activity. NHS guidance for adults is at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, and either walking or rowing can count toward it.

Who each suits

Walking suits you if you are starting out, getting over an injury with your GP’s or physio’s agreement, short of money or short of space, or want exercise that doubles as time outside. It is hard to do too much of it, which makes it a reliable habit. Rowing suits you if you have limited daily time, want a stronger workout for the upper body and core, enjoy measuring progress, or want to cross-train for another sport. If you are training for rowing, walking is a useful addition on rest days rather than a replacement for rowing itself.

Joint and health notes

Both are lower impact than running. If you have joint pain, a heart condition or another health issue, speak to a GP or physio before changing how much you do, and stop if pain gets worse.

Combining them

Walk on easy days and row on two or three others. Walking also helps recovery between harder rowing sessions. A simple week might be:

1. Monday: 30-minute steady row.
2. Tuesday: 45-minute walk.
3. Thursday: rowing intervals, such as 6 x 2 minutes firm with 1 minute easy.
4. Saturday: a longer walk outdoors.
5. Sunday: rest, or a gentle stroll.

For ideas on planning your week, see the training hub, and for a starting point try your first month on the erg.

Browse the rowing machines hub for more comparisons, or read rowing machines vs gymnastics if strength and body control matter more to you than distance.