Health benefits of walking backwards
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There are many health benefits of walking backwards and they can easily be achieved by changing your daily routine , image edited by Nazihpharnacy |
Getting millions of views on TikTok is a new fitness trend but it's not entirely new: backwards walking.
- What is walking backwards on TikTok?
- Benefits of walking backwards
- Boost Your Brain Health
- Fitness Improvements
- Balance and posture
- Relieve and prevent knee pain and injuries
- Does walking backwards burn more calories and lose weight?
- Other benefits of walking backwards
- Easy ways to add backward walking into your routin
- How to walk backwards?
- Nutritional tips for walking backwards
- Frequently Asked Questions
- Summary
You walk every day. Walk to work, walk to school, walk to the park, or walk to the beach to clear your mind.
Furthermore, walking is necessary and desired by all population groups, beyond its health benefits.
For example, a 2023 meta-analysis(1) indicated that walking 2,337 steps per day could reduce a person's risk of dying from cardiovascular disease, and that 4,000 steps could reduce a person's chances of dying from all causes.
This unusual development in walking can help:
- Athletes
- Those recovering from injuries
- Those who are bored with routine exercise exercises to try it
It may help:
- To improve your memory and concentration
- To build your muscles and balance
- Soothe some bone pain
- If you are overweight, you will burn more calories
However, go to TikTok and search for “walk backwards,” and you'll see videos that have already been viewed a combined millions of times(2).
However, research shows that this trend may actually have some health benefits as well.
What is walking backwards on TikTok?
This one is pretty obvious.
Most viral TikToks show walking backwards on a treadmill, but it can be done on the track or outdoors as well.
Walking backwards, also called “retro walking,” is nothing new. But it may be somewhat strange.
Trainers and physical therapists have used inversion training as a method of training and rehabilitation for some patients since before the advent of TikTok.
However, experts attribute this particular platform to several reasons:
- New popularity
- It is widely used around the world as a social media platform
- Ease of delivering content
- Ease of Posting
“It's not just another regular workout — it's something that makes you stand out, which is important on social media platforms like TikTok where unique, eye-catching content is king,” says Mike Gollum(3), ACE, CPT, founder of ThisIsWhenImFit.com.
Benefits of walking backwards
Taking steps backwards (in a metaphorical sense) usually has a negative connotation.
However, walking backwards stands out to the pros for another reason that has nothing to do with its TikTok-friendliness:
It can have some benefits, mainly due to the additional muscles you need to engage in order to perform the movement.
Sports experts share that the benefits of walking can include improvements in:
- Improve cardiovascular fitness
- Inprove physical fitness
- Knee and back pain
- Muscle strength
- Posture
- Balance
- Ease and mobility
- Concentration and awareness
- Mental well-being
- Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes
There are many potential benefits of reverse walking that may be more apparent to the brain.
Boost Your Brain Health
In today's fast-paced world, finding simple and effective ways to boost your brain health is more important than ever.
Backward walking, a universally available form of exercise, has been shown to have notable benefits for brain health.
Fortunately, the level of physical activity required to get the brain benefits is not that high.
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| Walking backwards increases cognitive abilities, memory and concentration |
Walking for just 30 minutes can have a positive effect on your brain.
Enhancing cognitive function
Enhancing cognitive functions includes:
- Improving memory
- Increased attention
- Growth of problem-solving skills
Studies(4) have shown that walking increases blood flow to the brain, which results in the release of hormones that promote the growth of new neurons, which ultimately improves overall brain function.
Reduced risk of cognitive decline
Such as age-related conditions such as dementia and Alzheimer's disease.
Walking backwards helps maintain brain volume and prevents deterioration of brain tissue, thus maintaining:
- Cognitive abilities
- Increase creativity
- Promotes divergent thinking that generates innovative ideas
So, next time you feel stuck or need inspiration, lace up your shoes and hit the pavement.
Researchers at Stanford University(5) found that walking enhances creative inspiration.
They examined people's creativity levels while they were walking versus while they were sitting.
A person's creative output increased by an average of 60 percent when walking.
Improving mood and mental health
Regular walking stimulates the release of endorphins, often referred to as “feel-good” hormones, which can lead to:
- Alleviating symptoms of depression
- Reduces stress levels
- Improves overall mood
Enhance focus
Do you find it difficult to concentrate? Walking backwards can do wonders for your concentration.
Research indicates(6) that walking increases blood circulation in the brain, providing it with essential nutrients and oxygen, which leads to:
- Improved concentration
- Increase productivity
Reduce stress
When it comes to relieving stress, taking a walk can be an incredibly effective solution.
Walking outdoors in nature, known as ecotherapy, has been shown(7)to reduce levels of cortisol, a stress hormone.
The combination of the following conditions:
- physical activity
- Fresh air
- Exposure to natural surroundings
It provides a powerful antidote to stress, leaving you feeling refreshed and rejuvenated.
Better Sleep
Struggling with sleep? Walking can help you sleep.
Regular exercise, including walking, has been linked to improved sleep quality. Walking helps:
- Regulate the sleep-wake cycle
- Promotes serotonin production (a precursor to melatonin, the sleep hormone)
- Reduces anxiety
All of this contributes to a comfortable night's sleep.
Enhance Brain Connectivity
Walking has the ability to enhance brain connectivity.
Strengthening neural pathways. Facilitating effective communication between different brain areas.
This improved connectivity has been associated with:
- Better cognitive performance
- Increase creativity
- Reduced risk of neurodegenerative disorders
Walking is a simple and accessible way to boost brain health and unleash the full potential of your cognitive abilities.
From improving cognitive function and reducing the risk of cognitive decline to increasing creativity and improving mood, the benefits of walking extend beyond physical fitness.
Fitness Improvements
Walking backwards focuses more on the quadriceps than walking forwards, so adding it to your fitness routine for strength-building purposes may be beneficial.
“Strengthening the [quad] muscles can improve overall leg strength and can be especially beneficial for people recovering from certain types of injuries,” Gollum says.
The benefits of walking backwards are for several reasons:
- Leg and ankle muscle strength
- Abdominal muscle strength
- Lower back muscle strength
In a small study(8) conducted in 2021 on 20 people suffering from chronic strokes, participants walked backwards on a treadmill for 30 minutes a day, three times a week, for four weeks.
The research indicated that the results were good for people muscular fitness and cardiopulmonary fitness.
The most important causes of poor physical fitness (causes of intolerance to exercise) are the following:
- Respiratory system diseases, such as: asthma and chronic obstructive pulmonary disease, which leads to a decreased ability to breathe properly and thus difficulty obtaining sufficient oxygen to complete the exercise
- Heart problems: The amount of blood pumped from the heart to various organs of the body is affected
- Post-viral syndrome: Some may suffer from fatigue, exhaustion, sore throat, and swollen lymph nodes after exposure to a viral infection such as Corona
- Diabetes: This is due to lack of blood circulation as a result of the blood vessels not working as required
- Metabolic myopathy: A rare genetic disease that affects how the body uses energy. Excessive physical activity may lead to muscle breakdown and the occurrence of what is called rhabdomyolysis
- Motor neurone disease: where there is a lack of communication between the brain and the nerves, which leads to movement problems and thus affects and weakens the muscles
Therefore, it is recommended to practice physical activities such as walking forward, walking backward, jumping, and all sports that support fitness, in addition to appropriate healthy food.
Balance and posture
“Walking backwards requires more balance and coordination because you can't see where you're going — it challenges your body to maintain stability,” Gollum says.
It encourages you to straighten your back to maintain balance, which may help correct your posture over time.
This benefit can help people who spend long periods of time sitting and may be more susceptible to slouching and curvature of the spine.
One way to walk to achieve balance is with a bean bag. The method involves:
- Place a bean bag or other similar object on top of your head or shoulder
- Walk in a straight line, maintaining your posture and balance
- Try walking in a zig-zag pattern, moving backwards, or moving from side to side
A 2016 study(9) of 33 people showed that walking backwards on a treadmill for 20 minutes five times a week for four weeks could have several effects, including:
- Improved balance
- Gait control
- Relieve spinal curvature
A systematic review and meta-analysis published in 2019 suggested(10) that walking backwards could be a tool to improve balance in individuals at risk of falling such as patients with mild osteoporosis, as a result of calcium and magnesium deficiency.
Relieve and prevent knee pain and injuries
Regularly walking backwards can enhance a person's range of motion in the knees, hips and ankles.
"Because walking backwards forces these joints to move in ways they're not normally accustomed to, which can help relax and stretch the surrounding muscles and tendons," Gollum says.
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| Walking backwards relieves knee pain and injuries |
The benefits of walking backwards to relieve pressure on the knees include:
- Improving the spine, especially if the person is facing down
- Strengthening the surrounding muscles and tendons
- Reduced pressure on the spine
- Reduced back pain
A study(11) of nearly 70 people from 2019 showed that participants who participated in a six-week reverse walking program saw a greater reduction in knee pain (and improved quad strength) than those who walked forward.
Another study(12)conducted in 2020 on men with chronic, non-specific back pain showed that walking backwards may be therapeutic for these conditions.
Does walking backwards burn more calories and lose weight?
Not everything published on Tik Tok or social media is true, but the benefit of walking backwards to lose weight is real and we will get many likes indeed.
If you're looking to lose weight through exercise, walking backwards is more effective than walking forwards, as it burns approximately 40% more calories per minute.
Physical Activity Digest studies show that a normal brisk walk at 3.5 mph is equivalent to about 4.3 METs (liver metabolic equivalents) while walking backwards at the same speed is 6.0 METs.
The higher your METs, the more calories(13) you spend.
Therefore, walking backwards provides many benefits, including:
- Better metabolism
- Healthy, non-fatty liver
- Burns more calories
- Lose healthy weight
Furthermore, this metabolic demand and energy expenditure increases even more if you walk backwards down an incline.
Walking backwards at a 5% grade is 8.0 METs. This way, you can do high-intensity interval training (HIIT) in a low-impact way by walking backwards or climbing stairs, which leads to greater weight loss benefits.
Do not forget the need for healthy food that compensates the body for the energy consumed while walking backwards.
Other benefits of walking backwards
Walking backwards is considered a sport suitable for many diseases and reduces their symptoms and complications.
Improving heart and lung health
Walking backwards provides full support for the fitness of the heart and lungs(14).
The body needs more oxygen and active blood circulation.
Moreover, walking backwards reduces blood cholesterol and protects the heart and blood vessels from atherosclerosis.
Eating foods that strengthen the heart muscle and provide appropriate blood pressure can play an important role in the performance of heart function and physical activities.
Preventing diabetes
Walking backwards helps people living with diabetes, including:
- Strengthening the nerves
- Muscle strengthening
- Burning excess sugar and avoiding complications
Food is an important issue for a diabetic patient.
Diabetics need some aerobic and physical exercise, as a person needs 30 minutes a day.
Improves metabolism
Walking stimulates the digestive system and helps the stomach secrete digestive juices, which helps in digesting food well, increases the metabolic rate.
prevents digestive diseases such as:
- Irritable bowel syndrome
- Celiac disease
- Constipation
- Colon cancer
Walking backwards helps expel toxins from the body and maintains the gut microbiome.
Walking daily for 30 minutes will give your intestines and liver the best functions.
Cancer prevention
Walking helps prevent cancer.
To achieve the maximum possible benefit, the association recommends that cancer patients combine:
- Muscle-strengthening exercises
- Endurance sports
Noting that to achieve this goal, they should exercise 3 times a week for 60 minutes.
Once, or at a rate of 5 to 6 times a week for 15 to 30 minutes at a time.
Easy ways to add backward walking into your routin
There are several simple methods and ideas to help you with reverse walking, including:
- Start small: You can easily do this by walking backwards throughout your day. You can walk back down a hallway in your home, from the kitchen to the family room, or down the hallway
- Try in intervals: During your daily walk, walk forward for 5 minutes and then walk backward for 1 minute. Repeat this routine several times. If you want to incorporate more backward movement, make the interval lengths equal by walking one block or one minute forward, then one block or one minute backward, alternating
- Use a treadmill: If you walk indoors on a treadmill, this is a great opportunity to incorporate some assisted backward walking. Because treadmills have handrails, they provide more stability and will help with balance as you get used to the new movement. Step onto the treadmill backwards, and start running the belt at a low speed (slower than the speed at which you normally walk forward)
How to walk backwards?
You can achieve this goal in several ways to integrate it into your daily routine:
Walking backwards in the open air
Choose an open and safe space such as:
- Park
- Beach
- Playground
Some important notes about the place you want to walk through, for example:
- Free of obstacles
- Traffic movement
- Unexpected threats, such as stones
- Wear appropriate shoes that support your feet
- Pay attention to the surroundings around you, especially in the park, playground, or beach
- Walk at a steady pace at first that suits your physical fitness
A safe environment is a very important issue.
Start by walking backwards slowly and for a short distance, then increase the distance and speed as you find yourself attuned to the new event.
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| Walking backwards in the open air.edited image by Nazihpharmacy |
Try running backwards
Running backwards leads to increased muscle strength, a younger circulatory system, and a more youthful respiratory system.
You have more rewards than walking, but its risks are greater.
Reverse running has different challenges and risks, such as balance problems and a greater risk of injury compared to backward walking.
Nutritional tips for walking backwards
Walking backwards is an easy physical activity that anyone can do.
But to get the highest benefits and do better, you need to follow a healthy diet with a tendency to plant foods, and lifestyle changes, which include:
- Reducing foods that contain a high percentage of bad fats, and ready-made and processed meals
- Losing weight in obese people for better performance
- Eating anti-inflammatory foods to avoid infection and complications depending on the person's condition
- Eating foods that contain vitamin D to support individuals’ immunity and bones
- Avoid excessive consumption of alcohol, smoking and energy drinks
- Avoid fried and grilled foods that are high in bad fats
- Eating foods rich in omega-3, calcium, magnesium and vitamin C. Omega-3 has many benefits for organ health, such as almonds.
- Eating healthy diet rich in fresh, high-fiber plant foods, including whole grains like sesame and oatmeal
- Eating fruits like bleuberries and avocados, vegetables like okra, and healthy plant fat sources like nuts
The management of backward walking depends on active vital systems to achieve good results.
Frequently Asked Questions
Here are some frequently asked questions about walking backwards
How long should I walk backwards to get the benefits?
Try to walk backwards for about 10 minutes as a daily routine the first week, then increase the duration to 15 minutes the following week, taking care of safety factors and reading useful tips before you start.
Does walking backwards help in recovery from injuries and knee diseases?
Of course, walking backwards helps you relieve knee pain, increase flexibility, and strengthen your muscles.
Walking backwards is considered a type of rehabilitation for patients with neurological injuries and after surgeries.
Consult your doctor before you start, as he is your guide.
How do I start walking backwards?
Choose a large area where fresh air circulates while your senses are attuned and you adapt to the new movement.
Pay attention to the suggested safety factors. Walk for a short time first, then increase the duration according to your comfort, habit, and skills.
What are the risks of walking backwards?
- Safety, because the scope of looking back is limited and the solution is simple: direct all your senses and focus, you can do it.
- Pain in the neck as a result of rotating the head backwards. The solution is also simple. Change the direction of rotation of your head every minute while walking backwards. After a while, you forget this pain and have strong neck muscles.
- Balance and falling: This happens at the beginning, and after a period of walking, you get better balance.
Who should avoid walking without assistance?
People who suffer from dizziness and some physical injuries such as severe degenerative arthritis, the problem here is balance.
But with the help of their families, they can walk backwards until their condition improves and they get used to the new movement.
Summary
Walking backwards is an exciting way to change the usual exercise routine.
In addition to many mental and physical benefits, including improving cognitive functions, memory, and concentration, strengthening the back and hip muscles, and combating boredom.
The sport is more enjoyable, after taking care of the necessary safety factors.
Be careful and go have a fun life
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