Introduction to Walking and its Benefits
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. However, like any workout, walking for your health may feel repetitive and even boring after a while. To add variety and value to an exercise routine, experts suggest 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 challenge 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. According to Dufek, walking backward introduces an element of cross-training, a subtly different activity that can help prevent overuse injuries.
Benefits of Backward Walking
Backward walking can provide a change of view and put different demands on the body. It can increase hamstring flexibility, strengthen underused muscles, and challenge the mind. Additionally, backward walking can be useful for rehabilitation, particularly after knee injuries or for people recovering from surgery. Physical therapists often instruct their clients to reverse walk, which can help reduce the range of motion in the knee joint and allow for activity without stressing the joint.
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, and Patterson likes to turn off the treadmill — termed the “dead mill” — and have clients propel the belt on their own. This can take a while to get the treadmill going, but from there, clients can be the horsepower for the treadmill. Patterson uses backward walking with all his clients as an “accessory exercise” or during warm-ups.
By STEPHEN WADE
Taking a brisk walk 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.
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. At first, you start really, really slowly because there’s a balance accommodation and there is brain retraining. You are learning a new skill, and you’re using muscles in different ways.
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. For many people, cross-training involves different activities and types of exercise: for example, running one day, swimming the next, and strength training on a third day. But the modifications required to walk backward work in the same way, but on a micro level.
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. Instead of landing heel first, you strike the forefoot first, often quite gently, and often the heel does not contact the ground. This reduces the range of motion in the knee joint, which allows for activity without stressing the joint.
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. Dufek, who played basketball, probably spent 40% of her time playing defense and running backwards.
Conclusion
In conclusion, backward walking can be a great way to add variety and value to an exercise routine. It can increase hamstring flexibility, strengthen underused muscles, and challenge the mind. Additionally, backward walking can be useful for rehabilitation and can help prevent overuse injuries. Whether you’re walking on a treadmill or off, backward walking can be a fun and effective way to improve your physical and mental health.
FAQs
Q: Is backward walking safe?
A: Yes, backward walking can be safe when done properly. It’s essential to start slowly and get comfortable with the movement before increasing your speed or distance.
Q: Can anyone do backward walking?
A: Yes, anyone can do backward walking, regardless of age or fitness level. However, it’s essential to consult with a doctor or physical therapist before starting any new exercise routine, especially if you have any underlying health conditions.
Q: How often should I do backward walking?
A: You can incorporate backward walking into your exercise routine as often as you like. Start with short sessions and gradually increase the duration and frequency as you get comfortable with the movement.
Q: Can backward walking help with rehabilitation?
A: Yes, backward walking can be useful for rehabilitation, particularly after knee injuries or for people recovering from surgery. It can help reduce the range of motion in the knee joint and allow for activity without stressing the joint.
Q: Is backward walking a form of cross-training?
A: Yes, backward walking can be classified as a form of cross-training, which involves incorporating a mix of moves into a fitness program to prevent overuse injuries and improve overall fitness.
