Understanding the benefits of walking backwards
Walking backwards isn't a new concept; it gained some popularity in the late 1980s and 1990s and is now resurfacing as a beneficial exercise trend. Unlike forward walking, which uses a predictable set of muscles and joints, walking backwards challenges the body to engage muscles in a different manner. This altered movement reduces joint impact and increases muscle engagement differently from traditional walking.
Janet Dufek’s research over the past two decades has highlighted several benefits of walking backwards, including reduced impact on joints, increased leg and core muscle strength, enhanced flexibility, and relief from certain types of back pain. For older adults, the benefits extend to improved static balance—a key factor in preventing falls.
The biomechanics of walking backwards
The mechanics of walking backwards require the body to adjust its usual motor sensory patterns. This reversal not only strengthens the leg muscles but also compels the core muscles to stabilize the body more intensively. Dufek explains that by engaging these muscles differently, older adults can significantly enhance their balance, reducing the risk of falls which can lead to severe physical and psychological consequences.
Practical applications and expert insights
In Vancouver, clinical exercise specialist André Noël Potvin has incorporated backwards walking into rehabilitation and high-performance workouts. After finding personal benefits from the exercise following knee replacement surgery, Potvin has been an advocate for its inclusion in routine fitness regimens, especially for seniors. He notes that walking backwards helps rebalance the forces around the ankle, knee, hip, and lower back, offering a comprehensive strengthening effect.
Potvin also points out that seniors are capable of robust exercise routines, and integrating backwards walking can further enhance their fitness. Whether on a treadmill at a slow pace or on a slight incline for a more challenging workout, the adaptability of backwards walking suits various fitness levels and goals.
Safety tips and starting off
Despite its many benefits, walking backwards does come with risks, particularly the increased potential for tripping and falling due to the reversed field of vision. Both Dufek and Potvin recommend starting slow, using equipment like treadmills with handrails for support, or choosing flat, obstacle-free outdoor paths. Walking with a partner can also provide additional safety by watching for potential obstacles.
source: CBC
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