Why I Row Every Day at 82 (And Why You Should, Too!)
This blog is a guest post from Hydrow Member Steve Freed.
At 82 years old, people often ask me how I stay so energetic and healthy. The answer is simple: I row every single day. Working out on my Hydrow rowing machine has become the cornerstone of my daily fitness routine, not just because it keeps me fit, but because it’s one of the most effective exercises for long-term health, especially when it comes to managing and preventing type 2 diabetes.
In this post, I’ll share what led me to rowing, the research that backs its benefits, and why I believe more people—especially those looking to improve their health—should consider making it a regular part of their lives.
Did you know?
Over 90% of Hydrow members are still active one year later.
How I found rowing—and never looked back
As a certified diabetes educator with a pharmaceutical background, I’ve spent years helping people manage and prevent type 2 diabetes. One of the biggest hurdles I’ve seen time and time again is that people underestimate just how powerful exercise can be.
I was a runner for 35 years before my knees gave out, then I switched to biking and kept at that for another 35 years. But when I really started digging into the science behind these workouts, I realized I could do better.
Why? Running and biking work mainly your lower-body muscles. Rowing, on the other hand, activates 86% of the muscles in your body. That means you’re using your arms, legs, core, and back in one fluid movement.
Working more muscles means burning more energy and clearing more blood sugar. That’s a win no matter your health goals.
Cardio and strength, combined
Burn calories and build muscle with steady, natural movements.
Why rowing works better than you think
I always tell people that rowing is the most efficient workout you’re probably not doing. It’s low-impact and easy on the joints, yet it delivers big results by engaging nearly every muscle in your body. It boosts cardiovascular endurance, builds strength, and helps regulate blood sugar—all without leaving your home or spending hours at the gym.
One of the best parts? You’re in control. Whether you’re just starting out or have been active your whole life, rowing can meet you where you are. You can take it slow and steady or push yourself hard—either way, the health benefits are undeniable.
As someone who has tried every type of workout under the sun, I can confidently say that rowing is not only more effective than other types of workouts, but it’s also more enjoyable. I row on my Hydrow for an hour or more each day, and sometimes I forget I’m even exercising.
Why I chose Hydrow
When I discovered Hydrow through a crowdfunding platform years ago, I knew I had to try it. I was one of the first to get my hands on a machine—and I’ve never looked back. I’ve done every row in the library (yes, all of them), and I still wake up excited to row again tomorrow.
What keeps me coming back? It’s more than the sleek design or beautiful locations on screen. Hydrow gives me something even more valuable: a daily investment in my long-term health.
I’ve often said that rowing is like a health savings account. Each session is a deposit. Rowing once is great. Rowing consistently? That’s where the real magic happens. The benefits stack up, just like compound interest.
Low-impact, high reward.
Build lasting strength on a rower designed to protect your joints.
My advice for others
Start rowing, whether you have diabetes, pre-diabetes, or just want to age with more strength and energy. Whenever I meet new people—on cruises, at dinner parties, in doctors’ offices—I always share the same thing: Rowing works.
People often avoid the rowing machine because it looks intimidating or unfamiliar. But once they understand the benefits—especially compared to jogging or biking—they usually want to give it a try. I’ve literally seen gym-goers skip treadmills and line up behind me to use the rower once they hear how it helps regulate blood sugar, protect joints, and strengthen the full body.
Additionally, as a diabetes expert, I highly recommend that everyone take a simple blood test to understand their A1C (your average blood sugar over the past 90 days). A high A1C doesn’t just mean you might develop diabetes—it means you’re at greater risk for everything from cardiovascular disease to arthritis.
The good news? Exercise can bring it down. I’ve tested this on myself. I row consistently, eat reasonably, and my A1C is 4.7, well below the threshold for pre-diabetes. And I’m not just saying that to brag. I share it because I’ve seen over and over again how rowing makes a tangible difference.
It’s never too late to start
Whether you’re trying to prevent chronic disease, regain strength, or simply live longer and better, rowing is one of the best things you can do for your body and brain. It’s efficient, evidence-based, and incredibly rewarding.
And in case you're wondering—no, I don’t use my Hydrow to hang clothes on. I use it to hang onto my health.
Real strength keeps moving
Learn how working out with Hydrow can help support a fuller, more active life.
