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Here are the 5 benefits of reverse walking that will make you a fan

Published on:21 May 2020, 17:54pm IST
Moving backward is not always all that bad. In fact, you’ll be glad to know that it has its own share of benefits.
Nikita Bhardwaj
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Reverse walking is your thing for weight loss and more. Image courtesy: Shutterstock
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Walking has always been one basic exercise that anyone can do anytime and anywhere. But it’s time to reinvent the wheel a little. Today, we are asking you to put on reverse gear and walk backward. 

You must be thinking that we have gone nuts but we’re in total control. In fact, science backs us as well! 

According to a study published in the International Journal of Sports Medicine, reverse walking and running is a brilliant cardio exercise with results showing significant improvement in overall weight loss as well as body composition.   

But that’s not all, it has so much more to offer. Want to know? Then here you go.

walking or cyling
Try backward walking to feel the difference. Image courtesy: Shutterstock

Here are the five benefits of reverse walking that makes it a perfect cardio routine:

1. Improves coordination
According to the world-renowned sportswear brand Adidas, reverse walking improves coordination.

Of course, you are going against your usual motion and that means you need better coordination of your body. Your mind should be able to guide you better as well. Therefore, it also helps in improving your focus.

2. Strengthen your legs
We usually walk forward and therefore, there are certain muscles that are there at the backside of our legs that don’t get involved. So, when you do reverse walking, those muscles also get in motion and make your legs stronger.

muscle cramps
If muscle cramp is your problem then reverse walking can be your solution. Image courtesy: Shutterstock

3. Puts less strain on your knees
According to a study published in the journal BMC Musculoskeletal Disorders, people who have knee pain or had an injury can use reverse walking for rehabilitation as its impact on your knee is very low.

In fact, another study published in the Journal of Biomechanics also found that reverse or backward running reduced anterior knee pain.

4. Has a therapeutic effect
Surprisingly, it’s true! According to a study published in the Journal of Physical Therapy Science, backward walking helps in improving balance and it releases happy hormones that keep your senses calm.

5. Prevent back pain
Do you know that if you lack flexibility in your hamstrings then it can lead to lower back pain? And a study published in the Journal of Chiropractic Medicine stamps it too! That’s why we are suggesting reverse walking for at least 15 minutes every day to prevent it.

bad posture
Back pain is inevitable if you are working from home. Take the help of reverse walking to cure it. Image courtesy: Shutterstock

And of course, weight loss is inevitable with reverse walking as we have mentioned earlier.

Now let’s hit the tricky terrain. There is no denying that reverse walking has a lot in store for you but you need to be a little cautious while attempting it.

Please remember these things before you indulge in reverse walking:

  • If you are using a treadmill then do it at a slower speed otherwise you can slip.
  • If you are doing it indoors then please ensure that there are no rugs or furniture around.
  • Wear proper shoes to keep your ankles safe.
  • If you are doing it outdoors then please keep a tab of the people, animals, as well as potholes around you to keep yourself safe.
  • Also, you can mix both forward and backward walking for better results.

Now, people, you are good to go. Just lace up and get ready to rumble!

5 Comments

  1. I do reverse walking and enjoying. Mostly outside watch first on walkways to see if any obstructions exist , pay attention gor any fall !!

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Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.