Walking backwards, also known as retro walking, is becoming a popular form of exercise that offers numerous health benefits, such as weight management, improved cardiovascular health, and stress relief. These benefits can be an effective exercise that offers unique bodily and mind benefits. Walking backwards involves walking in the opposite direction of forward walking, engaging different muscles, and challenging the body in new ways. You can try it on ground or even try on treadmill. This blog will discuss the benefits of walking backwards in detail.
Walking Backwards Improves Balance and Coordination
Walking backwards requires greater coordination and balance compared to walking forward. When walking backwards, the body’s center of gravity shifts, and the individual must adjust their movements to maintain balance. This exercise engages different muscles than forward walking, particularly in the hips, glutes, and thighs. It also strengthens the muscles responsible for stabilizing the ankle, which can reduce the risk of ankle sprains and other injuries.
Studies on benefits of walking backwards
Studies have shown that walking backward can improve balance and coordination in people of different or all age groups. For example, in a study published in the Journal of Aging and Physical Activity, researchers found that retro walking improved balance and coordination in older adults.
Another study which was published in the Journal of Sports Science and Medicine found that retro walking improved balance and coordination in healthy young adults. In addition, after completing the walking backward training intervention program, subjects experienced a significant decrease in oxygen consumption during both forward and backward treadmill activity at submaximal intensities. Furthermore, their predictive VO2 max values for the 20-m shuttle test improved significantly. Finally, these subjects were able to reduce their proportion of body fat by 2.4%.
- Strengthens Muscles: Walking backwards engages different muscles than forward walking, particularly in the hips, glutes, and thighs. The quadriceps and hamstrings are also more active during retro walking, which can help strengthen these muscles and improve overall lower body strength. It also engages the core muscles, which can improve posture and balance.
A study which was published in the International Journal of Sports Medicine found that retro walking improved lower body strength and power in healthy adults. Another study published in the Journal of Rehabilitation Research and Development found that retro walking improved muscle strength and function in individuals with knee osteoarthritis. - Walking Backwards For Knee Pain And Reduction in Joint Stress: One of the essential benefits of walking backwards is that it puts less stress on the joints compared to forward walking. This is because the weight is distributed differently, and the feet land more gently on the ground. When walking forward, the feet land on the heel, and the knee joint absorbs the force of the impact.
However, when walking backward, the feet land on the forefoot, and the impact is distributed more evenly throughout the foot, reducing stress on the knee joint. Walking backwards is also effective for individuals with joint pain or arthritis. For example, in a study published in the Journal of Arthritis Research and Therapy, researchers found that retro walking reduced joint pain and improved physical function in individuals with knee osteoarthritis.
- Boosts Cardiovascular Fitness: Walking backward, like forward walking, can increase heart rate and improve cardiovascular fitness. When walking backwards, the body must work harder to maintain balance and coordination, which can increase heart rate and oxygen consumption. This can lead to improved cardiovascular fitness over time.
A study published in the Journal of Physical Therapy Science found that retro walking improved cardiovascular fitness in healthy young adults. Another study which was published in the Journal of Sports Science and Medicine found that retro walking improved oxygen consumption and heart rate in healthy older adults. - Enhances Cognitive Function: Walking backward requires using different parts of the brain, including those responsible for spatial awareness and coordination. This can help improve cognitive function and enhance brain health. For example, studies have shown that walking backward can improve cognitive function in older adults.
In a study which was published in the Journal of Aging and Physical Activity, researchers found that retro walking improved cognitive function in older adults. Another study published in the Journal of Physical Therapy Science found that retro walking improved reaction time and cognitive function in healthy young adults.
Precautions and Safety to Be Kept In Mind While Walking Backwards
While walking backwards offers numerous benefits, it is essential to take precautions to avoid injury. It is recommended to start it with short distances and slowly increase the duration and intensity of the exercise. Choosing a safe, flat surface to walk on is also important, free of obstacles and hazards. Walking backwards on an inclined or uneven surface can raise the risk of falls and injuries.
It is also important to maintain proper form while walking backwards. Keep the feet shoulder-width apart and the knees slightly bent to maintain balance. Keep the core engaged and the gaze forward to avoid tripping over obstacles or losing balance. Again, a mirror or a partner can help maintain proper form and avoid injuries.
How to Include it in Your Exercise Routine
Incorporating retro walking into your exercise routine can be easy and fun. Start by adding a few minutes of backward walking to your regular walking routine, and gradually increase the duration and intensity of the exercise.
You can also try incorporating retro walking into other exercises, such as interval or circuit training. Adding variety to your exercise routine can keep it exciting and challenging, and retro walking can be a great addition to your overall fitness plan.
Conclusion
Walking backwards is an effective exercise that offers numerous benefits for the body and mind. It improves balance and coordination, strengthens muscles, reduces joint stress, boosts cardiovascular fitness, and enhances cognitive function.
Retro walking is a safe and low-impact exercise suitable for individuals with joint pain, arthritis, or mobility issues. However, taking precautions and maintaining proper form are essential to avoid injuries.
In conclusion, walking backward offers unique benefits that enhance overall health and well-being. Furthermore, it is a low-impact exercise suitable for individuals of all ages and fitness levels. So, why not try it and see the benefits for yourself?
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