Walking doesn’t require any special equipment or a gym membership. Best of all, it’s completely free.
for most of us walking is something we do automaticallyMany of us forget the benefits of walking for good health because it requires no conscious effort.
But what happens when we stop walking on autopilot and start challenging our brains and bodies by walking backwards? It may also bring some benefits.
Physical activity doesn’t have to be complicated. Even a 10-minute brisk walk every day has many health benefits, whether you’re active or not. world health organizationRecommended minimum value of 150 minutes of aerobic exercise per week.
But walking is more complicated than many of us realize. Staying upright requires visual and visual coordination. front yard (sensations associated with movement such as twisting, turning, and fast moving) and proprioceptive (perceiving where our bodies are in space) systems.
Walking backwards takes longer for your brain to process the extra demands of coordinating these systems. However, this increased level of challenge provides increased health benefits.
One of the best-studied benefits of walking backwards is that Improved stability and balanceWalking backwards improves forward walking (a person’s gait) and balance. healthy adult and those knee osteoarthritisWalking backwards shortens the stride and increases the number of steps, which improves muscle endurance in the lower extremity muscles and reduces strain on the joints.
Variations in incline and incline also change the range of motion of joints and muscles, which can help relieve pain in conditions such as: plantar fasciitis – One of the most common causes of heel pain.
The change in posture brought about by walking backwards also uses more of the muscles that support the lumbar spine. chronic back pain.
Walking backwards has also been used to identify and treat neurological conditions or balance and walking speed in patients with: chronic stroke.
However, the benefits of reorientation are not limited to therapeutic effects. Interest in backward movement has led researchers to discover a variety of other benefits.
Walking normally helps you maintain a healthy weight, but walking backwards is even better. almost 40% higher than walking forward at the same speed (6.0 METs vs. 4.3 METs – 1 metabolic equivalent (Met) the amount of oxygen consumed while sitting at rest), in one study body fat reduction For women who have completed a 6-week backward walking or running training program.
Once you feel confident in retrograde, moving on to running can be even more demanding. Often studied as a rehabilitation tool, backward running increases strength in key muscles involved. straighten your kneeswhich carries over not only to injury prevention, but also to the ability to generate power and athletic performance.
Sustained backward running expends less energy when running forward.these are Improved running economy It is also beneficial for experienced runners who have already mastered economical running techniques.
Walking backwards seems too easy, but if space limitations affect your ability to run backwards, another way to add even more challenge is to drag weights.
Increasing the overall load increases the recruitment of the knee extensors while placing a heavy load on the heart and lungs for a short period of time.
Even if the sled is loaded and dragged backwards, the risk of injury is low. Because if you get too tired, the sled will most likely get stuck. But with lighter weights, this type of exercise creates the right level of resistance to provide significant stimulation. Improving lower extremity powerimproves sprint times with a drag weight of only 10% of your total body weight. young athlete.
how to get started
Walking backwards is easy, but that doesn’t mean it’s easy. So how can walking backwards be added to your exercise plan?
If you walk backwards, you are more likely to miss obstacles and hazards that you can hit or fall on. So, for safety, it’s best to start indoors where you won’t bump into someone, or outdoors in a flat, open area. range.
Resist the urge to contort and look back over your shoulder. Keeping your head and chest upright, reach your big toes back with each step and roll your feet from your toes to your heels.
Once you feel confident walking backwards, you can also use the guide rails to increase speed or transition onto the treadmill if needed. please give me. Focus on multiple sets, not long distances, and remember to maintain perfection of technique within 20 meters at first.
Jack McNamaraClinical Exercise Physiology Lecturer, University of East London
This article is reprinted from conversation Under Creative Commons License.read Original work.