Benefits of walking backwards

Walking backwards not only improves mental health, but also helps build muscle, increase flexibility and reduce knee pain.

Many people believe that walking or running backward can burn more calories than walking forward. According to Professor, Doctor, Doctor Nancy R. Kirsch, Rutgers University (USA), the main benefit of walking backward is to practice balance, which is essential to reduce the risk of falling.

Build muscle strength

When walking, the heel hits the ground first, followed by the toes. Conversely, when walking backward, the toes usually hit the ground. This changes the way the muscles in the hips and legs work. Walking backward requires more leg work than walking forward. As a result, the quadriceps area is fully engaged, helping to build muscle strength in the lower body.

Strengthen joint health

Walking backwards can be gentle on your joints because it reduces the impact on your knees and ankles. This exercise is suitable for people recovering from injuries or wanting to engage in lower impact exercises.

The backward movement usually touches the ground with the toes. Photo: Freepik

Improve balance

This form of exercise can improve gait, speed, and balance, especially after injury or illness. According to a 2019 study by the University of the Witwatersrand (South Africa), on 600 people, physical therapy combined with backward walking improved gait and muscle strength in people with knee osteoarthritis, juvenile rheumatoid arthritis, and anterior cruciate ligament injuries.

Increase flexibility and range of motion

Walking has long been an exercise that helps improve flexibility and range of motion. When you walk backward, your knees straighten before your feet hit the ground. This repetitive motion can improve range of motion, which can be beneficial for people who have difficulty straightening their knees due to injury or illness. This form of exercise can also increase flexibility in the ankles and hamstrings at the back of the thighs.

Reduce knee pain

A 2016 study by Daegu University (South Korea), with 33 participants, showed that walking backwards requires taking short and frequent steps. This mechanism puts less pressure on the knee joint, patella and stimulates the muscles in the lower limbs, knee joint muscles and quadriceps, thereby reducing knee pain. According to scientists , this exercise has no side effects on the body and does not require any special tools or equipment.

People can walk backwards anywhere. Treadmills are a great option to avoid tripping and stay safe. Start with a speed of 0.5 miles per hour and gradually increase as your body gets used to it.

During the exercise, you need to keep your posture straight, take even steps, and take the same length of steps. You should keep your mind stable, avoid looking at your phone or listening to music while exercising. If you practice walking backward outdoors, you can combine both forward and backward walking by taking 10 steps forward, then 9 steps back for better results. People with balance problems or limited mobility should consult a doctor before doing it.

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