So let’s take a step back – literally – and take a closer look at the recent trend of walking backwards. Could incorporating backwards walking into our exercise regime bring about some real health benefits? Or are we just going to make ourselves look a bit silly? Especially if we bump into a lamp post or topple down a manhole?
Though the hard core scientific evidence is still evolving, there’s definitely a buzz around the potential health gains of walking backwards for a few minutes a day. These include:
– Improving balance: Good balance is fundamental to keeping us fit and active, and stopping us from falling over and risking serious – possibly fatal – injuries. (We have devoted a whole article on the subject right here at Regenerated Me: available here) Anyway, according to the science, reverse walking engages the body’s vestibular system; basically, our sense of balance and spatial awareness.
– Strengthening legs: Backward walking targets different muscles from when we walk forwards; with the emphasis on quadriceps (the group of muscles on the front of the thigh) and hip flexor lengthening, while the glutes (in our backside) and hamstring muscles shorten. This reduces compressive force and stress on the knee joint. This could be very good news for those with osteoarthritis and knee pain.
– Boosting mobility: This change and challenge to the lower legs can help improve our range of motion and mobility. While mobility tends to decrease with age, maintaining greater motor ability can improve activities of daily living … and maintain our independence.
– Improves core strength: Due to the biomechanics of reverse walking, this can do wonders for our core strength which is key to the way we move, to our posture and to our ability to get on with day-to-day activities such as carrying shopping and playing with the grandchildren.
– Benefits cognition: While for most of us, walking forwards is something that we put little thought into, going backwards challenges us mentally as well as physically. It requires us to pay more attention to our movements, which in doing so, stimulates cognitive processes like attention, concentration and spatial awareness. As we age, continuing to challenge our brain is critical to maintaining good cognitive function.
– Burns calories: Because your muscles are working that bit harder, reverse walking can help you burn more calories than regular walking. The American College of Sports Medicine (ACSM) found that walking forwards briskly –– at 3.5 miles per hour –– burns 4.3 METs or metabolic equivalents. Walking backwards, on the other hand, burns 6.0 METs.
So how can I try it safely?
Whilst the science behind this relatively new trend looks fairly solid, the last thing you want to do is fall over and potentially cause yourself serious injury. So here are our common-sense tips to get you started:
Start slowly: Begin by walking backwards for short distances and for short amounts of time – maybe no more than a minute or two. As you become more comfortable and confident, you can gradually increase the duration and distance.
Choose somewhere safe: Find a flat and obstacle-free surface. Consider walking on a running track, in a park, or on a smooth, wide pavement well away from traffic. Avoid uneven surfaces or areas with potential trip hazards.
Take a wingman: If you’re concerned about safety, why not ask a friend or member of the family to walk with you, especially in the beginning. They can help guide you and alert you to any potential obstacles.
Keep a good posture: Keep your back straight and your gaze focused. Engage your core muscles to help with balance, and avoid looking down at your feet, as this could throw you off your stride. Literally.
Be aware of your surroundings: Whilst you may well have picked a safe place to do it, be mindful of your environment to avoid tripping over obstacles. Look out for people, pets, or objects in your path.
Do your warm-up: Just like any exercise, it’s essential to warm up your muscles before backward walking. So do some light stretches for your calves, thighs, and hamstrings.
Listen to your body: If you experience any pain or discomfort, just stop. It’s absolutely crucial to listen to your body in order for you to progress at a pace that feels comfortable for you.
Use supportive footwear: Wear comfortable and supportive shoes with good grip to reduce the risk of slipping.
Consider a treadmill: If outdoor walking is challenging, you can use a treadmill, such as the ones they have in gyms, set at a slow pace. Make sure the treadmill is in a safe environment, and start at a slow speed.
Try a swimming pool: If you’re fortunate enough to have your own swimming pool, or if you’ve a public one nearby, give backward walking a go here. Aquatic exercise is a low-impact way to help improve heart health, reduce stress and improve your overall strength…without fear of falling over!
Remember, before starting any new exercise routine, it always makes sense to consult your GP or healthcare provider first, especially if you have any existing health issues or conditions.
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