Experience the Surprising Health Benefits of Walking Backwards
Walking backwards may seem like an unusual exercise, but it has been found to have surprising health benefits, including pain relief, improved balance, and enhanced memory. While many people struggle to meet the goal of walking 10,000 steps a day, walking backwards could potentially offer similar health benefits with fewer steps.
In a recent article from the British daily newspaper ‘The Sun’, Dr. Michael Moseley, a former doctor and current BBC producer and journalist, shared his experience of how walking backwards helped alleviate lower back and knee pain. According to Dr. Moseley, backwards walking has long been used in physical therapy for leg injuries and has been found to improve mobility and walking efficiency.
Burn More Calories
Research has shown that walking backwards requires approximately 30% more energy than walking forwards at the same speed. This increased energy expenditure can lead to burning more calories and potentially aiding in weight loss. Additionally, walking backwards activates muscles that are typically underutilized when walking forward, such as the quadriceps and shins.
Increases Short-Term Memory
Studies have also indicated that walking backwards may improve short-term memory. A study conducted at the University of Roehampton in the UK found that participants who walked backwards consistently performed better on memory tests compared to those who walked forwards or stood still. This suggests that walking backwards activates different brain areas, including the prefrontal cortex, which is involved in memory and decision-making processes.
Reduces Back Pain and Improves Balance
Walking backwards engages different muscle groups, which can help alleviate back pain and improve flexibility. Dr. Janet Dufek from the University of Nevada explained that walking backwards stretches the hamstrings, leading to an increased range of motion and reduced stress on the back. Additionally, walking backwards has been linked to improved stability and balance, particularly in elderly individuals.
While the benefits of walking backwards are compelling, it’s important to take precautions to avoid collisions and injuries. When beginning to walk backwards, it’s recommended to start slowly, increase speed and duration gradually, and choose an obstacle-free area to avoid potential hazards.
Uses more energy than walking forward… Help reduce back pain and improve balance
Entered 2023.11.16 15:00 Views 8 Entered 2023.11.16 15:00 Modified 2023.11.16 15:06 View 8
Walking backwards has the effect of improving walking and mobility, and appears to be able to improve memory, problem-solving skills, and sense of balance. [사진=게티이미지뱅크]Many people aim to walk 10,000 steps a day. However, some people find it difficult to complete 10,000 steps, and others have difficulty finding time in their busy schedules. What if similar results could be achieved while walking less?
Recently, the British daily newspaper ‘The Sun’ presented an article about the effects of walking after a talk by Dr. Michael Moseley, former doctor and currently a producer and journalist with the BBC. Dr Mosley claimed on his podcast that walking backwards helped relieve the stabbing pain in his lower back and knees.
As Dr. explains Mosley, backwards walking has been used in physical therapy for the rehabilitation of leg injuries for decades. It has the effect of improving walking and mobility, and according to some research results, it seems to be able to improve memory and problem solving skills. As Dr Mosley revealed, walking has three main effects.
burn more calories
Studies have shown that, assuming walking at the same speed, walking backwards uses around 30% more energy than walking forwards. Therefore, it can help you burn more calories than walking. Dr. referred. Mosley to a study in the International Journal of Sports Medicine which found that by adding back walking to their exercise routine, participants lost an average of 2.5 percent body fat. In addition, he explained that when walking backwards, muscles that are used less when walking forward, such as the quadriceps, calves, and shins, which are large muscles at the front of the thigh, are activated.
Increases short term memory
Walking backwards also appears to help improve short-term memory. Researchers at the University of Roehampton in the UK investigated the effect of walking backwards on short-term memory. The researchers divided the participants into groups where they performed walking backwards, walking forwards, and standing still, then showed them a video after each activity and administered a memory test. As a result, participants in the walk-back group consistently remembered more content than the other groups. “When you walk backwards, different brain areas are activated than when you walk forward,” said Dr Mosley, explaining that one of them is the prefrontal cortex, which is involved in planning , decision making, and memory.
Reduces back pain and improves balance
Professor Janet Dufek from the University of Nevada, USA, who appeared as a guest on Dr Mosley’s podcast, said that one of the main benefits of walking backwards is that large muscle groups are used differently. The explanation is that this can help with back pain and flexibility. For example, when you walk backwards, your hamstrings, the muscles at the back of your thighs, stretch. This increases your range of motion and therefore reduces the stress on your back. In fact, a study of athletes found that walking backwards helped relieve back pain in 80% of athletes.
Dr. Dufek said that practicing walking backwards can also help improve stability and balance. A study showed that the sense of balance improved in elderly people who walked for 15 minutes, 5 days a week for 4 weeks.
To avoid collisions, you must walk in an obstacle-free area.
When you try to walk backwards for the first time, hold on to both handles of the treadmill, or if you are outdoors, walk carefully in an area free of obstacles. Getting help from someone is also a good way to avoid conflict. Start slowly and gradually increase the speed and time. Professor Dufek recommended starting with 1 to 2 minutes and increasing by 1 minute every two days.
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