"Why do they walk backwards?" Losing weight and improving brain function?

Walking backwards is not a completely new form of exercise. Physical therapists have used it as a rehabilitation exercise, and fitness trainers have employed it as a cross-training method. There are quite a few people who have fallen and injured themselves while walking backwards. Cases of wrist fractures and concussions have been reported. However, many people tend to focus more on the benefits of walking backwards rather than its drawbacks.

 

According to the American health media 'Healthline', retro walking (walking backward) strengthens specific muscles (quadriceps). It is good for muscle strengthening exercises. Additionally, it has beneficial therapeutic effects for people with severe knee pain, stroke patients, and those with lower back pain. Walking backward requires attention, which helps improve concentration and cognitive function.

 

Pediatric cardiologist Dr. Peter Morelli, a specialist at Stony Brook Children's Hospital in New York, USA, said, "Walking backwards is a form of mixed movement and cross-training. It has positive aspects different from walking forward." Walking has a beneficial impact on strength, cardiovascular fitness and health, posture, balance, coordination, relief of lower back and knee pain, mobility, mental health, concentration and cognition, and physical endurance.

 

Mike Zulom, a certified personal trainer (CPT) in the United States and the founder and operator of the related website ThisIsWhyImFit.com, said, "Strengthening the quadriceps through backward walking can generally enhance leg strength and be particularly helpful for people recovering from certain types of knee injuries." He explained, "The muscles in the calves and ankles also become stronger, and the core muscles, including the abdominal and lower back muscles, help maintain balance and keep the body upright."

 

A posture that is very slow, with the back straight and the gaze slightly facing forward is desirable.

 

According to the results of a systematic literature review and meta-analysis (2019), walking backwards can be an effective means of improving balance in individuals at high risk of falling.☆ Regularly walking backwards increases the range of motion in the knees, hips, and ankles. Walking backwards causes these joints to move in a different way than usual. It helps loosen and stretch the surrounding muscles and tendons. In particular, walking downhill reduces the pressure on the knees. It also decreases the pressure on the lumbar spine (lumbar vertebrae), thereby alleviating lower back pain.

 

According to previous research (2019, involving 70 participants), individuals who walked backward for six weeks experienced significantly greater reduction in knee pain and improvement in quadriceps muscles compared to those who walked forward. A study (2020) involving male patients with low back pain (non-specific chronic low back pain) showed that walking backward produced very effective therapeutic results.

 

In a small-scale study (2021), 20 patients who had experienced a stroke walked backward on a treadmill for 30 minutes, three days a week, over four weeks. As a result, their walking speed increased, cardiovascular health improved, and their balance sense was enhanced. Another study (2016, involving 33 participants) showed that when healthy individuals walked backward on a treadmill for 20 minutes, five times a week for four weeks, their balance and gait control abilities improved.

 

Avoid people with dizziness, walking difficulties, or impaired balance, as well as Parkinson's disease patients.

 

Jullom Certified Personal Trainer (CPT) said, "When you walk backward, you cannot see the path ahead. It requires much more balance and coordination." He explained, "The body is challenged to maintain stability. It encourages you to keep your back straight to maintain balance. Over time, it also helps correct posture properly." These effects can be beneficial for people who sit for long periods and adopt a hunched posture. When you start walking backward, you need to pay close attention to your movements. As a result, concentration improves, and there are research findings (2019) suggesting it can help cognitive functions such as short-term memory.

 

Walking backwards is something everyone should do cautiously. It is generally safe. However, individuals experiencing dizziness, physical discomfort while walking, Parkinson's disease, or problems with balance should consult their doctor in advance. In particular, to ensure safety, it is important to choose a suitable space for walking backwards, start lightly, walk slowly, and maintain good posture consistently. It is advisable to find an open, unobstructed space with little crowding. When using a treadmill, it is better to use a 'self-propelled treadmill' that allows you to adjust the belt speed and reduces the risk of bumping into other people or objects. ☆Walking backwards is suitable for about 5 to 10 minutes per day, three times a week, or 15 to 20 minutes per day, five times a week. It is best to start at a very low speed on a flat treadmill. Keep your back straight, avoid leaning too far back or forward. Keep your head up and look slightly ahead.

 

Reporter Kim Young-seop (edwdkim@kormedi.com).

 

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When we go for a walk or hike

You have probably seen many people walking backwards.

I also hold the stick and go backward on downhill slopes.

I have come down many times.

I don't know which place is good, but when I come down

I was able to come down because I didn't exert much effort.

There are many good points.