Sustaining Your Gains: Creating Lasting Impact for Longevity

Megan Hanewald

In the ever-changing world of fitness and wellness, one principle remains constant: sustaining healthy habits for lasting health and longevity. Amidst the flood of unregulated advice and quick-fix promises on social media, it's easy to get lost. True, lasting results come from focusing on sustainable habits that build a healthier future.

This approach to personal health mirrors how we care for our planet. By making small, consistent changes, we can enhance our well-being and contribute to a healthier Earth. Hydrow is here to guide you with key insights for building and maintaining these lasting habits, creating a positive impact on your life and the environment.

In it for the long term

Setting long-term health goals and building sustainable workout habits is crucial for a healthier, longer life. It's never too late to start, and the impacts of even a few minutes of exercise a day are clear.

Regular exercise significantly reduces the risk of diseases like cardiovascular disease and type II diabetes. For instance, individuals over 60 who exercised—even less than the recommended 150 minutes per week—had a 22% lower risk of early death. Meeting the 150-minute recommendation decreased the risk by 28%, and those who exercised beyond this saw a 35% reduction.

Creating a regular exercise habit doesn't have to be overwhelming. Start with a small commitment, like five minutes a day, and choose activities you enjoy.

With Hydrow, building sustainable habits is easier than ever. Our rowing workouts provide an effective, low-impact exercise option, and our On The Mat offerings, such as Pilates and yoga, cater to those who are looking to supplement their rowing workouts or prefer gentler routines.

For those looking to intensify their workouts, Hydrow also offers circuit training, which combines rowing with strength exercises for a comprehensive fitness experience. The key to sustainable workouts is finding what you love, ensuring you stay active and healthy for years to come.

Mind over the moment

To ensure your fitness gains last, let’s talk about mindset shifts. This doesn’t have to be complicated—just focus on finding positivity in your motivation, embracing discipline, and cultivating accountability to create lasting habits.

First, identify what excites you in the short term. Maybe it’s hitting a fitness milestone—like a Hydrow meter milestone or weekly streak—feeling confident in your favorite summer outfit, or that fantastic endorphin rush you get after a workout. Use this motivation to fuel your journey. Celebrate every achievement, no matter how small, and soon you’ll see incredible progress.

Next, remember that discipline is your ally, not a punishment. It’s about creating consistency and showing up for yourself. Even when your motivation is waning, your willingness to stick to your goals is a gift to yourself. Every small effort counts—if you only have five minutes, that’s still a win!—and can be enough to build bigger habits. And those habits will lead to long-term results. 

To stay committed, set realistic goals, look to friends who have similar goals to help you all stay accountable, and celebrate your progress. Hydrow offers a friendly, encouraging community online and in the app, where you can share with others and chat with Hydrow Athletes to help keep you excited and engaged.

Remember, the journey is just as important as the destination. With the right mindset and support, you'll stay on track and enjoy every step of your fitness adventure. Let's make this journey fun and fulfilling together!

The long and short of it

The short-term decisions we make today have a lasting impact on our health and the environment. Quick fixes rarely create lasting change and can even stall or stymie our long-term goals. Sustainable habits—small, consistent actions we take over time—can add up to bigger changes and a healthier, longer, more active life. Your mindset is key. Find what motivates you, embrace your willingness to work toward your goals, and find a community to help you stay accountable. Hydrow's accessible workouts, achievement celebrations, and community make it easier to build and maintain those tiny habits so you can reap those long-term results. Let's make fitness a joyful and enduring part of your life, one step at a time.

Megan Hanewald

Megan Hanewald

As Hydrow's Personal Coach, Megan has met with hundreds of Members to help them achieve their best results with their Hydrow. A certified life coach, NASM-certified personal trainer and nutrition coach, and USRowing and indoor rowing coach, Megan strives to help Hydrow Members find their healthiest, most balanced version of themselves, no matter what age.