Backward Walking Is the Best Workout That most of us Ignore!!

The Reverse Revolution: Why Walking Behind Is the Best Exercise Most of Us Don't Do?

In a world where fitness trends come and go, there's one exercise that flies under the radar - walking backwards. While most of us are busy pounding the pavement or pedaling on the treadmill, few have discovered the secret to a more effective, efficient and injury-friendly workout. It's time to turn things around and explore why walking backwards is the best exercise most of us don't do.

 
Backward Walking Is the Best Workout That most of us Ignore!!

What is the Science behind Walking Backwards?

Backward walking, also known as "Reverse Walking" or "Retro walking" is a low-impact exercise that targets different muscle groups than traditional walking or running. Walking backwards involves:

Glutes: 30% More than traditional walking.

Hamstrings: 20% More than traditional Walking.

Calf: 10% More than traditional walking.

Core: Engages Abdominal and lower back muscles to maintain balance and stability.

What are the Benefits of Walking Backwards?

Injury Prevention: Walking backwards reduces the impact on your joints, making it ideal for those with knee, hip or ankle injuries.

Improved Balance: Walking backwards requires more balance and coordination, reducing the risk of falls and improving overall balance.

Increased Calorie Burn: Walking backwards can burn up to 40% more calories than traditional walking at the same speed.

Improved Cardiovascular Health: Increases your heart rate and improves cardiovascular health, reducing the risk of heart disease and stroke.

Strengthened Muscles: Targets different muscle groups, helping to tone and strengthen the legs, glutes and core.

Why Most of us Don't?

Unknown: Walking backwards is not a common exercise and many are unsure how to incorporate it into their routine.

Embarrassment: Let's face it – walking backwards can feel awkward, especially in public.

Lack of guidance: Few gyms or fitness classes offer walking backwards, so many lack proper instruction or support.

How to Begin?

Find a safe Place: Look for a flat, open area with no obstacles or tripping hazards. A treadmill or indoor track is ideal.

Start Slow: Start with short sessions (10-15 minutes) and gradually increase the duration and intensity.

Keep your Posture Straight: Keep your posture straight and your head up, looking over your shoulder to see where you're going.

Land Midfoot or Forefoot: Try landing on your midfoot or forefoot instead of heel strike, which can help reduce impact.

Mix it Up: Vary your routine by incorporating different speeds, inclines or directions (eg sideways or diagonally).

Conclusion

Walking backwards is a game changer for those looking for an easy, efficient and effective exercise. By incorporating this exercise into your routine, you can improve your balance, strengthen your muscles, and improve your cardiovascular health. So don't be afraid to switch things up - your body (and mind) will thank you!

Remember to always consult a healthcare professional before starting any New Exercise!