Walking backwards... What are its health benefits?

Arabia Weather - In our time, which is characterized by its speed, people find themselves in a constant race against time, where attention to health and physical fitness is essential, and in this context, walking stands out as one of the simplest and most effective exercises and the possibility of enhancing health, but have you ever tried walking backwards?

In this article, we'll take a healthy step back, discover the health and fitness benefits of walking backwards, and look at scientific studies and health expert opinions to understand how this simple technique can make a huge impact on your body and mind. You will find yourself able to add more movement to your daily life, and benefit from the benefits of walking backwards in improving your health in general. Let us begin this special journey to explore the world of walking backwards and the qualitative shift it can offer you in your life.

Benefits of walking backwards

• Walking backwards promotes stability and balance, and can be beneficial for healthy adults.
• Walking backwards reduces stress on joints and can reduce pain in conditions such as plantar fasciitis and chronic lower back pain.
• Strengthens the muscles that support the lumbar spine.
• Walking backwards has been used to improve balance and walking speed in patients with neurological conditions, or after chronic stroke.
• Reverse walking increases energy expenditure compared to regular walking, which helps maintain a healthy weight and increase muscle strength.
• Strengthens core muscles and increases performance of sporting activities.
• Reduces the energy consumed when running compared to running forward.
• Paying attention to inverse movement can be beneficial for improving athletic performance and overall health.

Walking backwards can be a beneficial health and fitness exercise that combines simplicity with multiple health benefits. If you are looking for a simple way to improve your fitness and boost your overall health, walking backwards may be an excellent option to add to your daily routine.

Walking backwards and fitness

Grayson Wickham , MD, a physical therapist at Lux Center for Physical Therapy and Occupational Medicine in New York, said:

“Adding some backward movement into your day is a great idea, and numerous studies have shown possible benefits of backward walking, with people who walked backwards on a treadmill for 30 minutes for four weeks increasing their balance, walking speed, and cardiopulmonary fitness.

In addition, a group of women reduced their body fat percentage and improved their cardiovascular and pulmonary fitness after participating in a six-week program that included running and walking backwards. Given the benefits of backward movement on joint and back health and balance, it is especially beneficial for older people. It enables them to improve awareness, balance, and increase their brain activity.

Why is walking backwards beneficial?

Landry Estes , a certified strength and conditioning specialist in College Station, Texas, explained:

“When you push your body forward, the focus is mainly on the hamstrings. When you walk backward, it works and stretches the quadriceps.”

As a result, you exercise different muscles, which promotes health and strength benefits. According to Wickham:

You can start practicing walking backwards for five minutes several times a week. You can also include a 20-minute tour with a five-minute walk in the opposite direction.

As your body adjusts to the movement, you can increase time and speed or try more challenging movements, such as walking backwards and lowering into a squat.

If you choose to do reverse walking on the treadmill, start by holding the handrests and slowly adjusting the speed. As you get used to the movement, you can increase your speed.

Also know:

Walking in the rain or running...which one protects you more from getting wet?

6 benefits of walking in the rain

Sources:

cnn

arabic.rt.