The practice of walking backward, which is also known as ‘retro-walking’ provides various health advantages to individuals. Scientific evidence demonstrates that backward walking activates body muscles and joints through different patterns, than regular forward walking. The practice of walking backward for 10 minutes daily, will enhance your physical strength and balance, while improving your posture and mental abilities. Here’s how….
Better muscle strength and joint health
The muscles which operate during backward walking, differ from those used in forward walking, because they primarily engage the quadriceps, and surrounding knee and hip muscles. The exercise helps build muscle power, while distributing joint stress more evenly. The first contact point of your toes with the ground during backward walking, decreases knee impact, because your heels do not touch the surface first. The walking method benefits people who experience knee pain, arthritis or have joint problems. Research indicates that backward walking strengthens lower body muscles, while providing a safe exercise for joint health, which does not lead to pain during long-term practice.
Improves balance and stability
The unusual nature of backward walking, requires more balance control than standard walking does. The exercise enables your body to develop better stability, which helps you prevent accidents and maintain equilibrium. Research indicates that backward walking exercises lead to better control of body movements, in both lateral and anterior-posterior directions. The exercise provides enhanced safety during movement activities, particularly for senior citizens aged 65, and individuals who need to heal from injuries. Better balance abilities lead to increased self-assurance, when performing everyday tasks.
Burns more calories
The process of walking backward needs more energy than standard walking, because it activates different muscle groups and demands higher mental focus. The process of walking backward burns approximately 40% more calories than regular walking, during each minute of exercise. The exercise serves as an effective weight management tool and fitness improvement method, because of its calorie-burning properties. People with restricted time can enhance their short-term calorie expenditure by incorporating backward walking into their exercise schedule.
Helps improve posture
Many of us suffer from poor posture, because of our regular sitting and walking positions. The motion of backward walking requires you to maintain an upright position, during your movements. The practice of backward walking helps people develop better posture through time. The movement of backward walking activates your core and back muscles, which work together to maintain spinal alignment and straight posture. Better posture leads to reduced back and neck discomfort in the long-run.
Boosts brain function and mental focus
The process of backward walking requires greater mental effort and physical coordination, than standard forward walking. The exercise activates your brain through different pathways, because it demands heightened attention to movement and spatial understanding. Research indicates that this exercise enhances brain functions, which include memory retention and reaction, speed and problem-solving abilities. Walking backward functions as mental exercise which strengthens brain function, and promotes better mental health.
Good for rehabilitation and injury prevention
Physical therapists incorporate backward walking into rehabilitation programs for patients, who have suffered knee, hip or lower back injuries. The exercise helps recovery by reducing joint stress, while building essential stabilising muscles which leads to faster healing. The exercise helps patients with osteoarthritis, by enhancing their mobility and decreasing their pain levels. The practice of backward walking serves athletes as a drill to boost their agility, while protecting them from injuries. The exercise provides benefits to various groups of people because of its adaptable nature.
Simple and accessible
The practice of backward walking requires no specific tools or gym membership, because it can be done anywhere. People can practice backward walking in their homes, or while walking in parks or using a treadmill. A daily commitment of 10 minutes, will help you experience positive results from this exercise. Find a risk-free open space to practice backward walking, because accidents from tripping or falling can occur. Begin with short sessions, and extend your time as your comfort level with the exercise grows.Disclaimer: This article is informational only and not a substitute for medical advice
