There’s a wealth of information about the positive impact of walking on health. This form of physical activity doesn’t require any special equipment or a gym membership.
But what happens if we challenge our brains and bodies by not walking in our usual way, and instead start moving backward?
This will undoubtedly require more focus, as noted by Jack McNamara, a lecturer in clinical exercise physiology at the University of East London. However, the health benefits from this type of movement will be even more pronounced.
Steps May Be Challenging, But They’re Worth It
Humans maintain an upright position thanks to the coordination between our visual, vestibular, and proprioceptive systems. (The latter is responsible for our body boundaries and its position relative to other objects. – Ed.).
When we walk backward, our brains need more time to process the new demands on the coordination of these systems, as reported by ScienceAlert. Yet, it is precisely this increased level of complexity that provides additional health benefits.
One of the most studied advantages of walking backward is improved balance. This method of movement can enhance balance in healthy adults as well as those with knee osteoarthritis.
Walking backward forces us to take shorter and more frequent steps, which builds muscle endurance in the calves and reduces stress on the joints.
Due to the altered tilt of the torso, the range of motion in the joints and muscles also changes. This can help alleviate pain associated with plantar fasciitis, one of the most common causes of heel pain.
Walking backward engages more muscles that support the lumbar region of the spine. Therefore, this movement is particularly beneficial for individuals with chronic lower back pain.
Doctors recommend backward walking for patients with neurological disorders or those recovering from a stroke. It aids in restoring balance and normal walking speed.
However, the benefits of this movement are not solely therapeutic. Researchers have found that walking backward is significantly more effective than regular walking for maintaining a healthy body weight. The energy expenditure during this atypical movement is nearly 40 percent higher.
Interestingly, authors of one study noted a reduction in body fat among women who spent six weeks learning to walk and run backward.
Getting Started
Doctors advise incorporating backward walking into your daily exercise routine. It’s best to start with a distance of 20 meters.
When walking backward, we are more likely to overlook obstacles, bump into things, or even fall. Therefore, it’s advisable to practice these skills indoors at first.
Resist the urge to look over your shoulder. Keep your head and chest upright. Make sure to extend your big toe with each step, rolling from the ball of your foot to your heel.
If the exercises feel too easy, you can increase the challenge by adding weights. However, start with light loads.
Once you feel confident walking backward, begin to try running in the same manner.