These are the health benefits of walking backwards
One of the physical activities that specialists frequently recommend is walking, especially for its numerous health benefits. However, walking backward, although rarely seen, also has multiple advantages.
The Mexican government indicates that walking increases endurance, reduces fatigue, and improves psychological health, such as depression, stress, insomnia, and many mental and emotional problems.
However, you can get the most out of this activity by doing it in the opposite direction than usual.
You might be interested in: What happens if I train my glutes every day? What are the benefits of walking backward?According to the Cleveland Clinic, there are five health benefits to adopting this new backward walking activity.
If you plan to do this activity on a treadmill, it's important to slow down on the treadmill and hold onto the handrails to avoid accidents.
1. Strengthening muscles
Walking backward works the same muscles as many others, including your hamstrings, calves, and quadriceps.
The glutes, quadriceps, and hip flexors are also worked more, which contributes to good balance.
2. Calorie burning
By moving your muscles in different ways, you increase your heart rate, which helps you burn more fat, says exercise physiologist Jordan Boreman.
According to the American College of Sports Medicine, moderate walking consumes about 3.5 METs (metabolic equivalent of the task) and walking backward consumes 6 METs.
Check this out: "Raise the Dead" juice, the ideal recipe after a night of excess3. Prevention of joint pain
This activity can help relieve pain caused by joint problems. The movement generated activates the quadriceps that support the knees and absorb part of the impact.
The hip flexors are also activated, increasing range of motion. This helps relieve hip and knee pain.
4. Brain training
By engaging your senses, this will improve your concentration. It's considered a cardiovascular exercise for the brain, as it can improve your mood and combat depression.
5. Improved posture
Walking backward forces you to involuntarily stand more upright, so this movement helps you have better posture.
Finally, some prevention tips for walking backwards are mentioned, such as:
- Avoid crowds. If you're using a popular trail or path, go during off-peak hours if possible.
- Look for smooth surfaces. Don't try to walk backward on bumpy or uneven ground, as you could end up on the ground.
- Start slowly. Walking backward is an exercise, so don't overdo it. Gradually increase the time as it becomes easier.
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