The #1 WORKOUT YOU ARE NOT DOING
This is the number one workout you are not doing…
Ready to learn all about it?
If you're like me and have always walked forward, like a normal person, listen up! This is the workout you're missing out on.
A few years ago, I discovered backward walking and passed on its benefits to my clients. While physical therapists and fitness trainers have been praising it for years, social media has finally brought it into the spotlight.
Backward walking, also known as "retro walking," is a fantastic low-impact exercise. It burns calories, strengthens your legs, tests your coordination, and can even alleviate pain, according to experts.
I used to suffer from knee and low back pain, so I can personally attest to the benefits of this type of training.
The first time I tried it, I realized it was no “walk in the park”. After about 30 yards, it burned. I could feel the difference in my lower legs, similar to the sensation when climbing a hill.
There was also a mental challenge, beyond the strange looks from others at the park. I had to engage all my senses to stay upright and avoid tripping over unexpected obstacles.
So, why is backward walking so beneficial?
Firstly, it's great for older people. It engages your glutes, shins, and muscles in your feet and ankles while reducing impact on your knees and lower back. It's accessible to people of any age and fitness level.
I've noticed that older individuals, in particular, are drawn to backward walking to spice up their fitness routine. If you look around a gym with treadmills, you'll likely see someone walking backward. It's also popular among pickleball players, as it strengthens their knees and improves their court performance.
Backward walking also requires you to stand up straighter than when walking forward, engaging muscles in your abdomen, lower limbs, and back. You might also notice your glute muscles working more, while your calf muscles work in the opposite way than usual.
A study showed that people who walked backward three times a week for six weeks had improved quadriceps muscle strength compared to those who walked forward. This is because walking backward targets the quad muscles responsible for knee extension and leg straightening.
Retro walking has a long history of being used in clinics and rehab. For example, it has been shown to reduce pain and functional disability in participants with osteoarthritis in the knee. It has also alleviated symptoms of plantar fasciitis and reduced lower back pain among athletes.
Additionally, backward walking can enhance flexibility by stretching hip flexors, which can be tight from sitting all day. This leads to greater flexibility, improved physical performance, increased muscle blood flow, and a reduced risk of injuries.
It can also improve balance control, especially among older adults who are at a higher risk of falls. When you walk backward, you rely on your muscles, joints, and inner ear to maintain balance, sharpening their ability to keep you upright.
To incorporate backward walking into your routine safely, start on a treadmill or in a safe indoor or outdoor space. If using a treadmill, start at a low speed and keep the safety key clipped to you. Alternatively, find a safe spot indoors or outdoors, like a hallway or walking track.
Start slowly, and gradually increase the duration and intensity of your backward walking sessions. As your body learns the movement pattern, you'll be able to walk faster. Remember, walking faster burns more calories, and it's a fun way to stay fit.
Backwards walking. How’s that for forward progress?
And of course if you want all of the benefits that exercise can provide, be sure to add in full body strength work 2-3 times per week and optimize your protein intake to fuel your body and give it the resources it needs to build that lean muscle.
Until next time!
Olinda Branch
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