Enhancing your fitness by taking steps backward in your walking routine
Discover the power of retro walking - a unique fitness technique that engages different muscles and enhances strength Learn how to initiate a backward-walking routine and explore the benefits of outdoor vs treadmill options Start your fitness journey in reverse today!
Prior to engaging in any new exercise regime, it is essential to consult with your physician. If you encounter any discomfort, it is advised to cease the activity immediately.
When entering a gym, it is not uncommon to witness individuals engaging in unconventional exercise techniques such as walking backward on a treadmill or pedaling in reverse on an elliptical machine. While certain individuals may be incorporating reverse motion into their physical therapy routine, others may be utilizing it to enhance their physical fitness and improve their overall well-being.
According to Grayson Wickham, a physical therapist at Lux Physical Therapy and Functional Medicine in New York City, incorporating backward motion into your day can be an amazing addition. With people spending excessive time sitting and a lack of diverse movement, retro walking, or walking backward, has been the subject of several studies examining its potential advantages. In fact, a study conducted in March 2021 found that individuals who walked backward on a treadmill for 30 minutes at a time, four times a week for four weeks, experienced improvements in their balance, walking pace, and overall cardiovascular fitness.
Take it slowly when you first start to walk backward, experts say. You can begin by doing it for five minutes several times a week.
According to a clinical trial published in the International Journal of Sports Medicine in April 2005, a group of women experienced a reduction in body fat and improved cardiorespiratory fitness after participating in a six-week program of backward running and walking.
Backward motion has been found to have potential benefits for individuals with knee osteoarthritis and chronic back pain, as well as for improving gait and balance, according to other studies. Additionally, retro walking may have positive effects on mental acuity and mindfulness, as the brain is required to be more alert during this unique movement. This, coupled with the fact that backward motion aids in balance, suggests that incorporating backward strolls into the routine may be particularly advantageous for older adults. A recent study conducted in 2021 on patients with chronic stroke further supports this notion.
Change the muscles you are utilizing.
Why is backward motion beneficial? According to Landry Estes, a certified strength and conditioning specialist in College Station, Texas, when you move forward, your hamstrings are predominantly activated. However, when you walk backwards, there is a switch in roles, with your quadriceps taking the lead and performing knee extensions.
Close-up of sportsmen in sneakers running up on the stairs during training outdoors
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By working different muscles, you simultaneously experience the benefits of increased strength. "Strength conquers numerous shortcomings," Estes mentioned. Moreover, you engage in non-traditional bodily movements. Typically, individuals rely on the sagittal plane (movement in a forward and backward direction) throughout their daily lives, primarily focusing on the forward sagittal plane, Wickham explained.
The body adjusts to the frequent positions, movements, and postures one adopts," according to Wickham. This can result in tense muscles and joints, leading to compensatory actions by the joints, wear and tear, and eventually pain and injury. Incorporating diverse movement into our daily routines or exercise regimens is highly advantageous for the body." Let's delve into starting a backward-walking routine.
Retro movement is not a novel concept. In China, individuals have been engaging in the practice of walking backward for centuries to promote their physical and mental well-being. Additionally, moving in a backward direction is frequently observed in sports, such as soccer, involving players and referees.
Beautiful woman running in city street.
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Rucking is a simple approach to achieving physical fitness. Additionally, there are unique races involving backward running, walking, and even participants competing in reverse during prestigious events like the Boston Marathon. In 2018, Loren Zitomersky undertook such a challenge to support epilepsy research and make an attempt at breaking a world record, successfully accomplishing the former though not the latter.
Starting is simple. The important thing, similar to any new form of exercise, is to proceed gradually. Start by walking backward for five minutes multiple times a week, suggests Wickham. Another option is to walk for 20 minutes, with five of those minutes spent walking in reverse. As your body becomes accustomed to the movement, you can increase the duration and speed or attempt more demanding variations, like walking backward while squatting.
Wickham explains, "If you're younger and exercise regularly, you can likely walk backwards for as long as you want. It's relatively safe, so to speak."
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Outdoors vs. treadmill options
Estes particularly likes the exercise of walking in reverse while pulling a sled. However, he suggests that if possible, walking in reverse on a self-powered treadmill is also a great option. While motorized treadmills are available, Estes believes it is more advantageous to rely on your own power.
Another alternative is retro walking outdoors, an exercise suggestion made by Wickham. "Although the treadmill imitates walking, it lacks the natural feel. Additionally, there is a risk of falling. Falling outdoors poses less danger."
Some try pedaling in reverse motion on workout equipment such as an elliptical machine to boost their fitness and overall health.
To engage in retro walking on a treadmill, particularly a motorized one, begin by grasping the handrails and setting a moderate speed. As you become more familiar with the motion, you can gradually increase your pace, raise the incline, and eventually release the handrails.
Woman working from home at standing desk is walking on under desk treadmill
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To try it outdoors, select a hazard-free location like a grassy area in a park. Then embark on your retro adventure, maintaining an upright position with your head and chest while rolling from your big toe to your heel.
Though it may be necessary at times to glance over your shoulder, avoid consistently doing so as it twists your body. Alternatively, you can walk with a friend who is moving ahead and can be your lookout. After a few minutes, switch roles so your friend can also enjoy the advantages.
"Its so great to get in varied movements," Wickham said. "And one of those is doing things backwards."
Melanie Radzicki McManus is a freelance writer who specializes in hiking, travel and fitness.
