Benefits of walking backwards! It may sound crazy to you but… walking backward has many health benefits. Not only does it contribute to losing weight, but it takes care of the knee joints, the heart, and even the memory.
What does the science say about it? Do you want to know more before walking like crabs? We will know some interesting benefits, everything about this exercise.
Benefits Of Walking Backwards
Sometimes we think we already know everything we need to know about exercising. A little cardio, abs, squats, and back to start.
But then everything changes when we discover that a small change in our training can improve everything and bring us a breath of fresh air in our sports routine.
This time it is not complicated at all. You don’t need special equipment or go anywhere to do it. It’s as simple and easy to walk 10 minutes backward.
Although it may seem incredible, science has shown that varying the pace when we walk can be very beneficial for our health, even improving the problems we may have in the joints.
What Does Science Say About Walking Backwards?
Walking backward is actually nothing new. At least not in the medical field. Physiotherapists have been using this exercise for years to treat people with knee and hip problems.
In Indian and Chinese traditions, the backward march has also been practiced for years for its health benefits. But what was not known is that it is not only good for people who have joint problems. The benefits of walking backward are for all of us.
1. It Helps To Control Weight
The Faculty of Rehabilitation Sciences at the University of Daegu (South Korea) conducted a study comparing data collected over the years on this exercise.
In their conclusions, they determined that walking backward could help strengthen the knee, hip, and leg muscles, as well as improve gait speed and endurance. The latter suggested that this type of training could be used to control weight and improve overall fitness.
2. It Is Good For The Heart
There is other research that supports the benefits of walking backward. For example, a study published in the International Journal of Sports Medicine collected data from young women who walked backward. Their conclusions were that this type of exercise can also improve the cardiorespiratory system.
3. Strengthens The Leg Muscles
Other research published in the Journal of Biomechanics, for its part, showed that running backward caused the leg muscles to strengthen more than running forwards. All this supports that this type of training can be beneficial for anyone who practices it.
4. Preserve Your Memories
Research published in the specialized journal Cognition also highlighted that walking backward could help improve memory.
What Do You Gain If You Walk Backwards?
To this day, science has shown us that this type of exercise can bring us the following benefits:
1. You have less impact on the joints
This is the reason why reverse walking is used to treat knee problems. It allows you to strengthen the joints and muscles in the area without suffering damage or pain.
2. You improve the way you walk
The aforementioned studies showed that walking backward makes us take shorter and faster steps, which improves the resistance of our legs. In short, it helps us to walk better even when we walk forward.
3. Helps to have better balance
Another proven benefit of walking backward is that it helps improve balance and awareness of your own body. So even though it may seem strange, walking backward can help you fall less.
4. You burn more calories
Walking backward is a cardiorespiratory exercise that involves moving a large number of muscles, especially those in the legs, which are the largest in the body. Therefore, while you practice it you are burning calories, so it can help you lose weight.
5. You strengthen your legs
Walking backward strengthens the leg muscles, especially the quadriceps. This also helps to lose weight, because the more muscles, the more calories are burned also at rest.
6. You improve cardiorespiratory fitness
By alternating forward and backward, you force your body into a change of pace, which helps strengthen your heart and improve breathing.
7. You don’t get bored when walking
Repeating the same exercises over and over again is boring, and can cause us to become demotivated and stop training. This is why walking backward can be very beneficial. It’s a new movement, something different in your routine, that will make doing sports every day more fun.
8. You get out of your comfort zone
When you try to do it for the first time you will discover what we mean. Walking backward is not as easy as it sounds. You have to practice until you get a technique that allows us to increase speed. Quite a challenge to get out of your comfort zone!