Want to shake up your walking routine? Try walking backward! This simple twist can make your exercise more interesting while offering surprising benefits. Regular walking is great for your health, but after a while, it can feel a bit dull. Backward walking can add excitement and challenge your body in new ways.
Janet Dufek, a biomechanist at the University of Nevada, Las Vegas, explains that retro walking increases flexibility, strengthens underused muscles, and sharpens your focus. “Walking is good, but repeating the same movements can stress your body. Walking backward provides a fresh challenge,” she says.
If you’re new to it, start slowly. Dufek suggests incorporating short periods of backward walking into your regular walks. You can also do it with a partner for extra support. As you become more comfortable, gradually increase the time spent walking backward.
Experts recommend using a treadmill when starting out. Kevin Patterson, a personal trainer in Nashville, finds it a safer option. He often uses a “dead mill” treadmill, which lets clients move the belt themselves. He adds backward walking as a small but effective part of workout routines.
Interestingly, backward walking also serves as excellent rehabilitation for knee injuries. Dufek notes that it changes how you move, helping to relieve pressure on the knee joint. This can be a gentle way to stay active during recovery.
Research shows that trying new movements can help prevent overuse injuries. For athletes, backward running is already a common skill. It’s utilized in many sports, helping players develop agility and balance. Dufek shares her experience as a basketball player, stating, “I spent a lot of time running backwards on defense.”
As you embark on this novel form of exercise, remember to pay attention to how your body feels. With practice, backward walking could become a fun and beneficial part of your fitness journey.
For more insights on health and fitness, check out resources like the [Centers for Disease Control and Prevention](https://www.cdc.gov/physicalactivity/). They provide valuable information on staying active and healthy.
