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Enjoy walking? Try retro walking for better body and mind health

Walking backwards has myriad benefits. That is exactly why you should put on your shoes and try retro walking.

walking to reduce belly fat
Walking backwards has benefits. Image courtesy: Adobe Stock
Natalia Ningthoujam Published: 29 Jan 2023, 08:59 am IST
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For a person who isn’t a gym regular or is just beginning her fitness journey, walking is a great option. Yes, walking is one of the easiest ways to stay fit and healthy. You must have even come across some people walking backwards. It might look silly at first, but it’s not. Retro walking is a great way to stay healthy. Be it your body or mind, walking backward helps a lot. You do need to be good at balancing, but who says you can’t try? Once you get a hang of it, walking backward will prove to be exactly what your body and mind need!

If you want to build lean muscles, walking every day will help you to a great extent (benefits of walking). It is universally suggested to people who are fit as well as to those who are looking for ways to shed some pounds.

walking backward
Walking backward is great for body and mind. Image courtesy: Shutterstock

But walking backward is also a thing, and can be good for you. HealthShots connected with holistic health coach Digvijay Singh, who shared why retro walking is good for health. He says that walking in general puts less strain on your knee as compared to any other physical activity which requires running and jumping. It also involves no equipment or gym membership (no-equipment exercises).

Benefits of walking backward

Singh says that reverse walking is a great way to add some new movements to your workouts. Here are more health benefits:

1. Retro walking improves muscle balance

Walking backward helps people to improve muscle balance and prevent injuries by incorporating different and underused muscles. If you want to speed up and go for reverse running, it is also good, as it also allows bones and joints to absorb shock more effectively.

2. Walking backward helps to build new neural pathways

Walking backward helps to build new neural pathways (a series of connected neurons that send out signals from one part of our brain to another) as we are not used to these movements and in the process, you also keep your brain young, says Singh.

3. Walking backward improves body and mind connection

If you go for reverse walking, your body and mind connection gets better. This in turn leads to a better coordination of your muscles.


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walking backward
Walking backward reduces back pain. Image courtesy: Shutterstock

4. Reverse walking reduces back pain

Back pain has become quite common now, especially with our sitting jobs (how to relieve back pain). Singh says that walking backward reduces back pain since extensors are activated and gluteus maximus muscle is primarily involved.

5. Walking backward helps to train the less trained part of your leg

Reverse walking helps to train the less trained part of your leg that is your shin, which is also known as tibialis anterior muscle. This in turn helps with the anterior-posterior balance, says the expert.

6. Walking backward good for knees

Walking backward is not just something you do in a park or on treadmill for fun or to stay fit. It is usually used in the rehabilitation of the knee joint since there is less strain in the knee.

7. Walking backward helps to have a better understanding of surroundings

People who practice reverse walking have a better understanding of their surroundings and have a reduce risk of fall. This will happen only if you do it regularly.

If you are not walking backward on a treadmill, you should practice it in a safe and known environment to prevent any injuries. So, walking in a comfortable and secure place is important.

Singh suggests to start with 5 minutes of walking backward. He adds that it can go up to 15 to 20 minutes with a gradual progression.

No matter what activity you do, always remember to warm up properly.

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About the Author
Natalia Ningthoujam Natalia Ningthoujam

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle- as a journalist in her nearly 13-year long career. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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