The Advantages of Walking Backwards
Walking backwards can improve balance, endurance, and reduce injuries, according to a study from the University of Western Ontario, making it an excellent addition to any workout routine.
The advantages of walking backwards are numerous; in fact, this exercise should be used in every doctor’s office worldwide! Walking backwards has been shown to have numerous health benefits, including leg and core muscle strengthening, as well as improved balance, coordination, and posture.
Walking backwards will not only make you healthier on the inside, but it will also help you look younger on the outside by preventing wrinkles and sagging skin.
What you get out of any activity is proportional to what you put into it, and walking backwards is no exception. Walking backwards can improve your posture, strengthen your back muscles, and increase the flexibility of your hip flexors.
Here are ten advantages to walking backwards, as well as four exercises to help you incorporate this beneficial activity into your daily routine.
Is there any advantage to walking backwards?
Walking backwards shifts your center of gravity away from your limbs, resulting in less wear and tear on joints. Furthermore, because you can’t see where you’re going (because it’s behind you), your eyes aren’t distracted by what’s in front of you.
As a result, walking backwards can help you improve your posture and strengthen your back muscles. It can also help with balance, especially if done over uneven terrain such as rocks or grass.
Walking backwards works which muscles?
Walking backwards requires the use of muscles that are not used when walking forward. Yes, common muscles are used in both situations, but certain muscles play a larger role when walking backwards.
When you walk backwards, your glutes and booty muscles on your backside, for example, become much more active. Not only do they help propel your body forward, but they also help stabilize and balance your body.
Why is walking backward beneficial to the knee?
The knee joint is designed to be used in both directions, forward and backward. Most people are unaware that we almost exclusively use our knees in a forward motion. Walking backwards puts your knee joint and its movement to the test in ways it doesn’t get very often. As a result, you can build new muscle and provide extra support to a part of your body that is subjected to a lot of stress on a daily basis.
The Advantages of Walking Backwards
1. Enhances balance
Walking backwards can be difficult because you are using muscles in your body that are not normally used. When you walk forward, your eyes (located in front of your head) work to keep you balanced. When you turn around and face away from where you’re going, all of those muscles have to work harder, making it easier to lose your balance.
However, with enough practice, these new muscle groups will grow stronger and stronger until they are as powerful as their forward-facing counterparts. As a result, maintaining your balance becomes much easier regardless of which direction you’re facing.
2. Keeps your back safe from injury
Backward walking protects your spine from overuse injuries like spinal disc herniation. Walking backwards not only strengthens your core, but it can also increase blood flow to your lower extremities and even alleviate chronic back pain. Even better, walking backwards gives you a full-body workout in less time than walking forwards!
3. Improves your posture
With so many new, healthy habits to adopt, it’s easy to overlook one of your old favorites. However, just because you aren’t aware of it doesn’t mean it isn’t happening.
We naturally straighten our backs and stand up straight when we walk backwards, so you are more likely to walk around with better posture in every situation! Walking backwards can help improve your posture in other ways as well, by strengthening your core.
While sitting at a desk all day may not appear to be much exercise, slouching forward puts pressure on your spine and causes muscle fatigue. You can reduce the pressure on your spine and relieve muscle fatigue by strengthening your core muscles through exercises like walking backwards.
4. It strengthens your calf muscles.
Walking forward forces your calf muscles to work harder to compensate for your natural gait. You can significantly strengthen your calf muscles by using them in ways they aren’t used to. While it may appear to be an awkward exercise at first, it will become more natural with time, and you will be amazed at how quickly your legs grow!
5. Helps to avoid shin splints and other running injuries.
Walking backwards prevents impact forces from running up your legs by placing the majority of your body weight on your heels. And if you trip and fall, it’s actually easier to fall backwards (because you’re not facing forward).
When taking a step back, make sure you’re not wearing high heels or walking on a slick surface. When walking backwards, remove your heels if you are wearing them.
Walking backwards allows you to practice good posture by keeping your head upright and your shoulders relaxed.
It can also help with balance, which will be useful when you start jogging backwards! Walking backwards with bad posture is never a good idea; instead, keep your spine erect while moving slowly.
6. It helps to strengthen the abdominal muscles.
People do strength training exercises like crunches, sit-ups, and planks to strengthen their abdominal muscles. What they don’t realize is that walking backwards has the same effect on their abs as these traditional exercises. So, if you want to strengthen your core, walking backwards can help you do so.
7. Improve endurance
One of the most significant advantages of walking backwards is the effect it has on your endurance. Simply put, walking backwards requires you to use different muscles and move differently than walking forwards. As a result, when you walk forward, you will be more fit and have more stamina. That difference could mean the difference between winning and losing in a race or other competitive setting.
8. Allows you to move faster while reducing your chances of tripping or falling backwards.
When you walk forward, you have to worry about tripping over objects in your path; when you walk backwards, you can focus on moving faster without having to worry about tripping over objects in your path.
You’ll also be less likely to trip or fall backwards because you’ll be looking in the direction you want to go rather than where you don’t want to go (i.e., where you just were). Increases calves and gluteal muscle tone: Because walking backwards requires more effort from these muscles, they will become stronger with regular practice, not only improving your posture but also helping to prevent injuries.
9. It provides you with a completely new perspective on life.
It’s easy to get caught up in your routine and lose sight of how incredible it is to be alive. Walking backwards can provide you with a unique perspective on life and help you appreciate what is right in front of you. We spend so much time looking forward, planning our next move or wishing we had done things differently, but by doing something as simple as walking backwards, you can see your life with fresh eyes.
10. Exciting way to do intervals or ladders at the gym or outside
After walking or running for a predetermined distance (say, 2 miles), walk back to another marker, run back to your starting point in reverse, and then continue on. Repeat until you’ve walked/run the same distance as your initial workout.
Backward steps will help you improve your balance and coordination. If you have trouble focusing, it may be easier to do so if you face away from what’s in front of you. Furthermore, focusing on where you came from rather than where you are going can help alleviate anxiety about arriving at your destination.
11. You can do it almost anywhere. There is no need for any special equipment.
It can be done almost anywhere, and unlike most exercises, no equipment is required. Just enough space to walk back and forth and you’re ready to go! If your gym does not have designated areas for walking backwards, this is a great alternative.
It improves posture: If you spend a lot of time sitting, chances are your posture isn’t the best. We often slouch forward or hunch our shoulders up around our ears when we sit in front of our computers or watch TV, both of which contribute to poor posture over time.
How to Walk Safely Backwards
Walking backwards may appear to be a bad idea, but when done correctly, it can be beneficial to your health. To walk backwards safely, keep your eyes on where you’re going and take slow, deliberate steps to avoid tripping.
It’s best to avoid walking back if you’re alone or in a poorly lit area because it can be difficult to judge how far away objects are and how fast they’re approaching. Try incorporating some of these exercises into your routine once you’re comfortable walking backwards.
Should You Always Walk Backwards?
Walking backwards is more difficult than walking forwards, as anyone who has walked in heels can attest. However, that doesn’t mean you shouldn’t give it a shot. Walking backwards improves balance and stability, both of which are essential for staying healthy.
It also works your glutes and hamstrings, two muscle groups that aid in hip and lower back stability. And, because these muscles tend to weaken as we age, reversing direction every now and then can be an effective way to maintain strength. However, if you have knee or ankle problems, consult your doctor before beginning any new exercise routine, especially one as difficult as walking backwards.
CONCLUSION
As you can see, walking backwards not only improves your balance but also gives you a spring in your step. With just a slight shift in perspective, you can reap numerous benefits, including improved health and reduced stress. Reintroduce walking into your daily workout routine today!