For most people, walking is automatic and does not require conscious effort. despite, Even just a simple walk It helps reduce the risk of diseases such as diabetes, dementia, and Cardiovascular problems🇧🇷
But what happens if we put aside autopilot and challenge the brain Walk backwards🇧🇷 According to Professor of Clinical Exercise Physiology Jack McNamara, from the University of East London, UK, walking backwards has more benefits than the traditional version.
“When we walk backwards, our brain takes longer to process the additional coordination requirements of the motor, vestibular (responsible for balance) and spatial perception systems. However, this higher level of challenge brings more health benefits, ”says the expert in an article published on the portal Scientific publishing Conversation🇧🇷
One of the most well-studied benefits of backward walking is improved stability and balance. This practice can improve gait and balance in healthy adults with knee problems such as osteoarthritis.
According to McNamara, walking backwards causes us to take shorter, more frequent steps, which leads to better endurance in the lower leg muscles. As a result, there is a reduction in the load applied to the joints.
Adding tilt changes can also change the range of motion of your joints and muscles. With this, there is pain relief for conditions like plantar fasciitis, which is one of the most common causes of heel pain,” he says.
Other benefits of this unusual practice include improving lower back pain and improving balance and walking speed in people with neurological diseases or who have suffered a stroke. In the spine, the benefit is the greater activation of the muscles that support it.
Helps lose weight
A clinical exercise physiology professor adds that walking backwards also helps with weight loss.
While normal walking can help maintain a healthy weight, backward walking can be more effective. Energy expenditure is approximately 40% greater than traveling at the same forward speed. There was even a study showing a decrease in body fat in women who completed a six-week backward walking or running training program.
how to start
McNamara suggests that to start training your back, it’s best to practice indoors to avoid bumping into things and people, or in an outdoor space like a soccer field.
Resist the urge to look over your shoulder. Keep your head and chest upright at all times. If you start on the treadmill, use the lateral supports and leave when you feel confident, ”the expert points out.
Finally, he comments that it is important to start slowly, and to perform the activity over short distances, less than 20 metres.
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