Is Rowing As Good As Walking

When you’re looking for a good workout, you might wonder, is rowing as good as walking? Both are popular forms of exercise, but they work your body in different ways. This article will compare them head-to-head, looking at calories, muscle building, joint health, and accessibility. You’ll get the facts to decide which one fits your fitness goals best.

To answer this, we need to define what “good” means for you. For some, it’s about heart health. For others, it’s weight loss or protecting their knees. Both rowing and walking are excellent, low-impact cardio choices. But the intensity and muscle groups involved create key differences that might make one a better fit for your routine.

Calorie Burn and Weight Management

If burning calories is your main focus, intensity is everything. A brisk walk is fantastic, but rowing generally burns more calories in the same amount of time.

Walking (Brisk Pace): A 155-pound person burns about 175 calories in 30 minutes.
Rowing (Moderate Effort): The same person burns roughly 260 calories in 30 minutes.
Why the Difference? Rowing is a total-body workout. It engages large muscle groups in your legs, back, and arms simultaneously, demanding more energy from your body.

For weight management, consistency matters most. You are more likely to stick with an exercise you enjoy. So while rowing has a higher burn rate, a daily walk you love is better than a rowing machine you avoid.

Muscle Building and Strength

This is where the two activities diverge significantly. Walking is primarily a lower-body and cardiovascular exercise. Rowing builds strength across your entire body.

Walking works: Calves, quadriceps, hamstrings, and glutes. It offers minimal upper-body engagement.
Rowing works: It’s a powerhouse. You use your quads and glutes to drive, your back and biceps to pull, and your core to stabilize throughout the entire motion.

Think of rowing as resistance training with cardio benefits. Over time, it can lead to improved muscle tone and metabolic rate. Walking maintains lower-body strength but won’t build muscle in the same way without adding hills or weights.

Impact on Joints and Injury Risk

Both are low-impact, making them kinder to your joints than running or jumping sports. But they are not identical.

Walking: It’s a weight-bearing exercise, which is great for bone density. The impact is gentle, but it can still bother sore hips, knees, or ankles.
Rowing: It’s non-weight-bearing. Your joints don’t absorb any impact, which is ideal if you have arthritis or are recovering from a lower-body injury. However, poor rowing technique can strain your lower back or wrists.

The key here is proper form. With walking, maintain good posture. With rowing, learn the correct sequence: legs, then body, then arms.

Cardiovascular and Heart Health

Both exercises get your heart pumping effectively. They strengthen your heart muscle, improve circulation, and can help lower blood pressure.

Walking: Perfect for steady-state cardio. You can easily maintain a conversation, making it sustainable for long durations, which is excellent for heart health.
Rowing: Excellent for interval training. You can mix short, intense bursts with recovery periods. This type of training is very efficient for improving cardiovascular fitness and can boost your VO2 max.

For general heart health, both are winners. Rowing offers more intensity flexibility in a shorter timeframe.

Accessibility and Convenience

This is a major practical consideration. How easy is it for you to actually do the exercise?

Walking: Highly accessible. You need a good pair of shoes and a safe path. It’s free, can be done anywhere, and is easy to fit into your day.
Rowing: Requires equipment. You need access to a rowing machine at a gym or space for one at home. While there is a cost barrier, it allows for consistent workouts regardless of weather.

For many people, walking’s zero-cost, zero-equipment nature makes it the most sustainable long-term habit.

Mental Health and Enjoyment

Exercise isn’t just physical. The mental benefits are huge, and the setting matters.

Walking Outdoors: Offers fresh air, sunlight, and a change of scenery. This can reduce stress, improve mood, and boost creativity. The rhythmic nature is meditative.
Rowing Indoors: Can be a powerful stress reliever through intense physical exertion. However, some find staring at a wall or screen monotonous. Pairing it with music or a podcast helps.

Your personal preference is key here. Do you need nature, or do you prefer the focused intensity of a machine workout?

Who Might Prefer Walking?

Walking is an ideal choice for several groups of people.

Beginners starting their fitness journey.
Those prioritizing bone density (it’s weight-bearing).
People who want to exercise with a friend and talk easily.
Anyone seeking a simple, no-fuss activity with minimal learning curve.
Individuals without access to a gym or equipment budget.

Who Might Prefer Rowing?

Rowing could be the better fit if you identify with these points.

You want a efficient, total-body workout in less time.
Your goal is to build strength and endurance together.
You have joint issues that make weight-bearing exercise painful.
You enjoy tracking performance data (stroke rate, split times).
You want a challenging indoor option for year-round training.

Can You Combine Rowing and Walking?

Absolutely! In fact, combining them is a brilliant strategy. This approach, called cross-training, prevents boredom and overuse injuries.

Sample Weekly Plan: Walk on Monday, Wednesday, and Friday. Row on Tuesday and Thursday. Use the weekend for active rest or a longer walk.
Within a Single Workout: Warm up with a 5-minute walk. Do a 20-minute rowing interval session. Cool down with a 5-minute walk.

This mix gives you the bone benefits of walking and the strength benefits of rowing, creating a very balanced fitness profile. Your body adapts better to varied challenges.

Getting Started Safely

No matter which you choose, starting correctly prevents setbacks.

For Walking: Invest in supportive shoes. Start with 20-minute sessions at a comfortable pace. Gradually increase time or speed. Pay attention to your posture—stand tall.
For Rowing: Learn the proper technique before focusing on power or speed. Many gyms offer a quick tutorial. Remember the order: push with your legs first, then swing your body back, finally pull the handle to your chest. Reverse the sequence to return.

Listen to your body. Some muscle soreness is normal, but sharp pain is a signal to stop. It’s always wise to check with a doctor before beginning any new exercise program, especially if you have pre-existing health conditions.

Final Verdict: It Depends on Your Goals

So, is rowing as good as walking? The answer is yes, but in different ways. Neither is universally “better.”

Choose walking for its simplicity, accessibility, mental health benefits outdoors, and gentle, weight-bearing nature.
Choose rowing for a time-efficient, total-body workout that builds strength and cardio simultaneously, with zero joint impact.

The best exercise is the one you will do consistently. Try both if you can. See how your body and mind respond. You might find that a combination of both gives you the perfect balance for your health and happiness. The important thing is just to get moving in a way that works for you.

FAQ

Is rowing better than walking for weight loss?
Rowing typically burns more calories per minute, which can support faster weight loss if your diet is also managed. However, consistency is king. A regular walking habit you maintain is more effective than sporadic, intense rowing sessions you dislike.

Can rowing replace walking?
For cardiovascular health, yes. For the specific bone-strengthening benefits of a weight-bearing exercise, no. If you only row, consider adding some weight training or walking to support bone density, especially as you age.

Is 20 minutes of rowing equal to 30 minutes of walking?
In terms of calorie burn and cardiovascular effort, often yes. A vigorous 20-minute row can match or exceed a moderate 30-minute walk. But the activities stress different muscles, so they aren’t a perfect one-to-one replacement.

Which is easier for beginners, rowing or walking?
Walking has a much lower learning curve. Everyone knows how to walk. Rowing requires instruction to learn proper technique and avoid injury. Beginners should start with walking and gradually introduce rowing with a focus on form.

Is walking or rowing better for your back?
This depends on your back’s condition. Walking can strengthen supporting muscles with low risk. Rowing, with correct form, builds a strong core and back, which can prevent pain. However, rowing with poor form (like rounding your back) can aggravate existing issues. Always prioritize technique.