Like several other automated responses, walking can be performed automatically and without intentional effort. Because of how easy it is to perform, several individuals forget how beneficial walking is.
However, what will happen if people consciously stop their automated walking and put themselves on a challenge by walking backward? According to Science Alert, doing so requires more focus, but more than that, it can enhance health in some way.
How Walking Benefits One's Health
Contrary to the perceptions of many, physical activity can be simple; it need not be complex. Whether individuals are physically active or sedentary, a simple 10-minute walk a day can improve health. Not to mention, doing so can allow individuals to achieve the recommendation of the World Health Organization to have at least 150 minutes worth of aerobic activity each week.
However, despite the simple activity, walking is quite a complicated and cooperative activity. Keeping an upright posture as people walk means that vestibular (linking to movements), proprioceptive (spatial awareness of the body), and visual systems must work hand in hand.
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Walking Backward Challenges the Body Even More
Given this cooperation, walking backward will require more time and effort for the brain to consider the additional demands of syncing these systems together. However, while this may be challenging, this benefits a person's health.
According to a 2018 study, walking backward enhances a person's balance and overall stability. It also improves how one walks as well as balance for adults that are healthy and that have osteoarthritis in the knee.
Other than that, by walking backward, people are forced to take shorter and more frequent steps. This, thus, improves the endurance of lower-leg muscles while minimizing the burden falling on the joints, as noted by Science Alert.
There are also postural impacts that come with walking backward. Doing so makes the body use more of the muscles that support the lumbar spine. This, thus, suggests that this walking activity may help individuals battling chronic pain in their lower back.
This activity also helps with the identification and treatment of both balance and walking speed when it comes to individuals facing neurological illnesses or the aftermath of a stroke with chronicity.
While most of these benefits are therapeutic, walking backward also goes beyond that. Science Alert notes that while regular walking can help maintain a good weight, walking backward leads to better effects. This is because walking backward requires 40% more energy than walking forward, as noted by Science Alert.
Another Step: Running Backwards
Those who gain confidence in the activity can take it further by running backward. Running backward is usually incorporated as part of rehabilitation as it boosts the strength of the muscles involved in correcting the knee's straightness. Doing so sustainably also reduces the energy exerted when running forwards.
While confidence in walking backward may take time, these benefits show that this simple yet complicated may be worthwhile. Over time, as individuals get better, they can transition to running back or even doing it on a treadmill.
RELATED ARTICLE: Fast-Paced Walking Offers More Health Benefits Than Just Making 10,000 Steps [Study]
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