A simple walk can bring many health benefits, both physical and mental. In fact, this is usually a recommendation for people who are not used to physical exerciseas a transition to something more intense. Even those who perform very difficult exercises can alternate them with a good walk. In any case, they usually choose to go ahead, which is logical. However, as recently explained in Talk Jack McNamara, professor of clinical exercise physiology at the University of East London, the benefits of changing direction can be enormous.
It’s true that go back it’s much more demanding. He walks forward almost alone. But precisely for this reason, it also offers more benefits. For example, it improves stability and balance muscles and joints are strengthened, so it has great benefits in conditions such asplantar fasciitis, osteoarthritis of the knee, or lower back pain.
In addition, more energy is expended, so body fat is reduced more than when walking forward. It can be awkward and weird if we do it outside. But we can only take it as a training before the normal state, as our body will be much more prepared to use all the resources of the body. go forward.
Benefits of walking backwards
As McNamara explains, in order to walk and maintain balance, our body must coordinate its actions. visual, vestibular and proprioceptive systems. The first is well known, the second is connected with sensations. twist, twist or move fast and the last one is the one that helps us to realize body position.
This coordination is relatively simple as we go forward. However, walking backwards the biggest problem. The brain takes longer to process the combination of all the information released by the three systems, but in the long run this means an improvement in balance. If the hard is done, the easy goes out alone. In addition, in patients with neurological damage you can check balance difficulty in a more efficient way.
On the other hand, when walking backwards, we use smaller steps. This provides greater resistance to leg musclesand also reduces the load on the joints, which is why it is so good for patients with osteoarthritis.
Finally, the changes are generated as in the pose legs as of spinewhich benefit people with plantar fasciitis and chronic low back pain.
How it’s done?
Logically, it’s best to go backwards in a closed area where we have awareness of possible obstacles. It can be dangerous outside.
When a place is chosen, it is important walk without turning your necklooking straight ahead and raising his head and chest.
Once this is done easily, you can increase the difficulty by running faster or even using a treadmill. Treadmill. can also be dragged weightstarting low and gradually increasing.
The author of the study advises, for example, to drag weight on a sled, as it is easier not to fall. All this may seem very strange, but the truth is that Advantages They are more than proven. Do you have a long hallway at home? You have nothing to lose by trying.
Source: Hiper Textual