The Hidden Benefits of Walking Backwards
Walking as a form of exercise has been practised since time immemorial. Given its various benefits which include improved weight management, cardiovascular health, overall joint and bone strength and improved sleep, walking is a universally popular activity. Further, walking is a form of exercise that is sustainable, simple and safe. But did you know that walking backwards aka retro walking is equally if not more beneficial too?
Holistic Exercise
Also called reverse walking or backward walking, retro walking involves moving in the opposite direction of traditional walking. This obviously involves a concerted effort especially in the beginning which means engaging not only your body but also your mind at a different level. Retro walking entails propelling your body backwards with a new set of muscle and joint movements. It is interesting to note that the concept of backward walking is not new and has been in practice since ancient times in countries like China where it was adopted by martial art trainers as a means to challenge their bodies and minds. It was used to build concentration, balance and physical agility. Fast gaining popularity, backward walking is known to provide a host of benefits for both the physical and mental body which makes it an effective as well as a versatile workout. Read on to find out more:
Physical Strengthening
While normal walking has a great impact on your hamstrings, calf muscles and quadriceps, retro walking also engages the same muscles but helps work them differently. Moreover, it also involves engaging the gluteal muscles and hip flexors, thereby strengthening them. Further, given that the ankles bear a major portion of the body weight during retro walking, it is a great way to improve ankle strength as well. All this leads to an increased calorie burnout helping one lose weight more effectively.
Research has further shown that backward walking has a positive effect on knee and hip pain and even helps reduce joint pain. Studies have also demonstrated that retro walking has been beneficial in patients with knee problems and even those suffering from osteoarthritis. Moreover, retro walking is also effective in improving posture as many a time one tends to inch forwards while walking normally. Backward walking necessitates you to keep your back erect thereby not only correcting posture but also mitigating lower back issues. This leads to increased flexibility and stability too.
Workout for Mental Health
It is key to note that backward walking not only enhances your physical wellbeing but is also an effective way to improve cognitive health. It is an exercise that calls for increased focus and hence improves concentration, balance and even problem-solving skills. It keeps all your senses engaged and thus is an activity that makes you more aware of your body and mind. While normal walking is effortless for most people, walking backwards requires one to be alert, mindful which is a great boost for your brain and cognitive health.
Practising Retro Walking
As with any activity, it is advised to start small even with retro walking. Ensure you allot a small window of about ten minutes in the beginning for walking backwards. Be slow and make sure you are familiar with your surroundings. Avoid undulated terrains and ensure that the path has no obstacles. Wear comfortable clothing and accessorize them with a good pair of walking shoes that has the right amount of cushioning.
Once you master the art of walking backwards well, you can increase your speed as well as the time duration. As you feel confident about the activity, you can try retro walking on the treadmill as well. But again, make sure you start out at a slow speed and gradually increase both speed and duration only once you are comfortable and able to walk backwards with ease. In either case, avoid jerks and sudden movements. Consult a health professional if you have any pre-existing conditions like spine, knee and back issues or even issues related to balance and frequent falling.
