Introduction to Walking
Walking is an exercise rich in simplicity, and it can have impressive mental and physical benefits: stronger bones and muscles, cardiovascular fitness and stress relief, to name a few. But like any workout, hoofing it for your health may feel repetitive and even boring after a while.
Benefits of Walking
Taking a brisk walk can provide a range of benefits, including improved cardiovascular fitness, stronger bones and muscles, and stress relief. However, to add variety and value to an exercise routine, experts recommend trying backward walking, also known as retro walking or reverse walking.
How Backward Walking Works
In humans, reverse locomotion can increase hamstring flexibility, strengthen underused muscles and challenges the mind as the body adjusts to a new movement and posture. Janet Dufek, a biomechanist and faculty member at the University of Nevada, Las Vegas, has researched the mechanics of both walking and landing from jumps to identify ways of preventing injuries and improving physical performance.
On the Treadmill
Kevin Patterson, a personal trainer in Nashville, Tennessee, recommends the treadmill as the safest place to retro walk. You can adjust it to a slow speed. However, Patterson likes to turn off the treadmill — termed the “dead mill” — and have clients propel the belt on their own.
By STEPHEN WADE
“It can take a while to get the treadmill going, but from there we have them be the horsepower for the treadmill,” he said.
Off the Treadmill
Dufek suggests working a one-minute segment of backward walking into a 10-minute walk and adding time and distance as you get comfortable. You can also do it with a partner; face each other, perhaps clasp hands. One person walks backward, and the other strolls forward and watches for problems. Then switch positions.
Backward Walking as Cross-Training
Dufek classifies backward walking as a form of cross-training, or incorporating a mix of moves into a fitness program. Doing a range of exercises can help prevent overuse injuries, which can occur after repeatedly using the same muscle groups.
Retro Walking as Rehabilitation
Physical therapists instruct some of their clients to reverse walk, which can be useful after knee injuries or for people in rehabilitation or recovering from surgery. “Backward walking is very different than forward walking from a force perspective, from a movement pattern perspective,” Dufek explained.
Athletes Do It Naturally
There is nothing unnatural about backward walking. In fact, backward running is a key skill for top athletes. Basketball players do it. So do soccer players. American football players — particularly the defensive backs — do it continually.
Conclusion
In conclusion, walking is a simple yet effective exercise that can have numerous benefits for our physical and mental health. By incorporating backward walking into our routine, we can add variety and challenge our bodies in new ways. Whether on a treadmill or off, backward walking can be a fun and effective way to improve our overall fitness and well-being.
FAQs
Q: What are the benefits of backward walking?
A: Backward walking can increase hamstring flexibility, strengthen underused muscles, and challenge the mind as the body adjusts to a new movement and posture.
Q: Is backward walking safe?
A: Yes, backward walking can be safe when done properly. It’s recommended to start slowly and work your way up to more intense workouts.
Q: Can backward walking be used as rehabilitation?
A: Yes, physical therapists often instruct clients to reverse walk as a form of rehabilitation after knee injuries or surgery.
Q: Do athletes use backward walking?
A: Yes, many athletes, such as basketball and soccer players, use backward walking as a key skill in their training.
