Specialists (WHO in the lead) keep repeating it: walking is good for your health. But what would be even better for our form would be to walk backwards! Walking while backing up requires a bit more attention and awareness of our body’s position in space (known as proprioception). But with the extra work we demand of our brains comes health benefits.
- This improves stability and balance.
- This puts more strain on the muscles supporting our lumbar spine, so it helps prevent low back pain.
- This improves posture and balance for people who suffer from knee osteoarthritis.
- Energy expenditure is up to 40% higher than walking forward.
“In addition, walking backwards causes us to take shorter and more frequent steps, which improves muscular endurance in the lower leg muscles while reducing the load on our joints” emphasizes Jack McNamaralecturer in exercise physiology at the University of East Anglia (Great Britain).
>> How to walk backwards? Resist the urge to contort your body and look over your shoulder so you don’t upset your balance! Choose flat, uncrowded terrain to avoid any risk of “collision” or falling. Keep your head and chest straight while extending your big toe back with each step, rolling your foot from toe to heel. Focus on multiple sets of 20-30m rather than extended distances.
