Walking, that simple activity and available to everyone, could have an ace under the sleeve to optimize your well -being. Can you imagine strengthening its effects just by investing the direction of your steps? The backward walka movement that at first glance may seem unusual, is capturing the attention of experts for their surprising benefits: From a better balance and the strengthening of forgotten muscles to a more agile mind.
Although it sounds modern, this practice has ancestral roots. The practice is not new; The records suggest that walking back has been part of the traditional exercise routines in China for centuries, suggests an article by National Geographic. Even high performance athletes and its coaches incorporated it for a long time to optimize their sports capabilities. And now, science begins to reveal the true power of this small adjustment in our way of moving.
What are the benefits of walking back in health
Unlike the conventional walk, where the ankles are the main protagonists, The backward walk redistributes the effort towards the hips and knees. This subtle change in movement mechanics puts different muscle groups, generating unique benefits for strength and mobility. “Honestly, I think that the greatest benefits of walking back on the running tape are the ability to change the mechanical load on the body and challenge the brain and the equilibrium system with a novel task,” explains Nicole Haas, orthopedic clinical specialist in Boulder, Colorado. And he adds: “When you walk back on the tape, Your general marching pattern is different, so you recruit and load muscles, tendons, fascia and joints differently“
Janet Dufek, an outstanding professor of Kinesiology and Nutrition Sciences at the University of Nevada, Las Vegas, has dedicated more than two decades to investigate the locomotion back. His findings reveal that “Retro-caminata increases the flexibility of the lower back and hamstrings, reduces low back pain and improves balance and stability”becoming a valuable tool into rehabilitation and physiotherapy programs.
But the benefits do not stop in flexibility. The American College of Sports Medicine ensures that retro-caminata It burns 40 percent more calories per minute than a quick walking walk! A study published in 2014 at the International Journal of Scientific and Research Publications showed that overweight women who did a backward walking program for six weeks managed to reduce their body fat and improve their general physical condition in a significant way.
For those looking for intense training and with results, Daine McKibben Ricedirector of the Validus Sports Injury clinic in London, has a forceful advice: “If you want a sailor and hamstring matterous training that has other benefits, Try to use a sled with an attached belt and simply walk back for 10-15 meters and you will not disappoint. “
Anyway, Haas warns: “The research that exists on walking back on the running tape – to reduce knee or back pain, or to improve the physical condition – has small study groups and addresses very specific diagnoses, so that research is difficult to apply directly to all those who walk back.”
Walking back: also beneficial for the brain
The most recent research suggests that retro-caminata goes beyond muscle strengthening: it can also exacerbate our cognitive functions. A 2019 study revealed that participants walked back between 10 and 15 minutes, three to four times a week, experienced higher improvements in balance and stability compared to those who walked forward or remained inactive.
“Walking back improves cognitive functioning by improving spatial awareness and coordination. Because it is an activity that requires greater attention and concentration, it can also improve the executive function“Ashwini Nadkarni, an assistant professor of Psychiatry at Harvard Medicine School, explains these exercises with faster reaction times and a short -term memory optimization.
Retro-caminata could also be An ally for those who suffer from joint pain or arthritis. Unlike the traditional walk, it exerts less pressure on the bruises while strengthening the quadriceps, key muscles for knee stability. A study published in the North American Journal of Medical Sciences concluded that incorporating the backward walk in physiotherapy routines significantly reduced disability in patients with knee osteoarthritis.
“The benefits of walking backwards, like any exercise intervention, depend on the level of physical condition of each person,” says Dufek. And add an important recommendation: “You can also vary the speed and the inclination to make it more or less intense. “
