6 reasons why walking backwards might be better than your usual jog
Have you suddenly noticed an increased number of people walking backwards during your regular jog and wondered what is up? Well, you aren't the only one. There's been massive interest in recent years among regular walkers to add walking backwards, also known as retro walking or reverse walking, to their daily routine following much promotion on social media. Over the years there have been several studies highlighting the many physical and mental benefits of walking backwards. Let's delve a little deeper to understand why walking backwards has become the new 'it' thing.
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Why walking backwards is better than a jog
While walking or jogging is a great form of exercise, you can get greater benefits from walking backwards. Here are 6 reasons why it might be better than a jog.
1) Burns more calories
According to the?American College of Sports Medicine?(ACSM), reverse walking can help you burn more calories than normal walking even at the same speed since it puts greater strain on your muscles. Since there is an increase in effort required for walking backwards, it elevates your heart rate more than forward walking proving to be a greater cardiovascular workout.
2) Builds strength of under-utilized muscles
Walking backwards employs a different set of muscles than when you are walking forward, completely changing how the muscles work in your legs and hips. According to a research study, retro walking makes your legs work harder and is better than forward walking as it helps you build muscle strength of under-utilized lower body muscles.
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3) Improves balance
Walking backwards can improve balance, stride, and walking speed, particularly following an injury or accident. When you walk in reverse your knee straightens first and then your foot touches the ground which boosts flexibility in your ankles and your hamstrings ultimately enhancing your balance.
4) Helps rehabilitate joint injuries
Walking backwards puts less pressure on the knee and kneecaps which can prove extremely beneficial in case of rehabilitation after injuries. According to one review, retro walking helped patients dealing with chronic conditions like knee osteoarthritis and juvenile rheumatoid arthritis, or even ACL injuries improve their gait and muscular strength when used in combination with other physical therapy treatments.
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5) Enhances brain and body coordination
Most people do not have to think twice before taking a step forward and can be done mindlessly but when you take a step backwards it requires a certain degree of concentration and mental effort. Exercises where you have to employ both your brain and your body demand you to pay more attention and think consciously not only increases your body awareness but also enhances the coordination between your brain and body.
6) Is a fun way to prevent exercise boredom
If walking in your regular mode of exercising, it can get a bit repetitive and become boring. By adding retro walking to your routine you can keep things interesting by giving a new challenge to your mind as well as your body. Walking backwards can give an interesting twist to your monotonous exercise routine and increase your motivation and consistency.
Whether you are looking for ways to burn more calories in the same amount of time or are simply bored with your regular workout regimen, by adding retro walking to your daily routine you can add a unique challenge to your day that will keep you physically as well as mentally fit.
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