Going backwards can help you maintain health and health. 3 benefits and how to practice safely at once

Walking is the simplest and common way of exercise. Appropriate walking every day can improve physical and mental health. For example, a 2023 scallion analysis shows that walking 2337 steps per day can reduce the risk of a person dying from cardiovascular disease, while walking 4000 steps per day can reduce the chance of all-cause mortality.

However, walking forward is not the only beneficial way to walk, and walking backward is a less common option. When you walk forward, your feet will first touch the ground, and the forward force comes from your ankle. When you walk backwards, the strength comes from your thighs and hips, and the toes first touch the ground. This change can challenge your body in new ways and improve your daily walking habits.

?

Generally speaking, walking forward has benefits such as strengthening strength, helping cardiopulmonary health and improving mood. Going backwards is moving in the opposite direction, which will adjust different muscle groups than usual and reduce the pressure on the knee.

1. Muscle strength enhancement

Move forward will use the front side of the thigh muscles, also known as the quadrilateral muscles, which are more active when they move backwards.

The better the activity of the quadrilateral, the more the knee can stretch, which helps reduce knee pain and reduce muscle tightness. Importantly, walking backwards can reduce the pressure on the inner side of the knee, which is a good place for many years of long-term inflammation.

2. Relieve back pain

Going back can also swell your hips, forcing your gluteal muscles to retract repeatedly, thereby enhancing their strength.

The glutes of the glutes also produce additional stretching of the flexor muscles, which are muscle groups that participate in posture, balance and stability of the lower back. Stretching this muscle can help relieve back pain.

3. Improve intrinsic perception

The ability to perceive body movement and spatial position. When coordinating sports, the human brain takes into consideration vision rather than other sensory messages, such as hearing and smelling.

However, both reaction and vision will weaken with age, making older people more likely to lose balance and fall. Going backwards will make you think proactively about where to go and force your brain to collect more information from other senses than usual.

How to safely start backwards and practice?

Regression is usually safe, but limited vision increases the risk of hitting obstacles. Experts suggest that you can start with the running machine, which eliminates movements that need to be constantly looked back, and can grab the handrail to suit this movement.

If you decide to go backwards outside, experts recommend that you walk with a walking partner. This person can act as your eyes to prevent you from hitting objects or other people, or entering traffic lanes.

In addition, people should also choose a familiar route without potential obstacles. For example, walking backwards on a sports track may be safer than on a trail in a tree forest.

experts also suggest starting slowly to make the brain regress. As you get more and more agitated to walk, you can extend your walking time or challenge yourself at different speeds and slopes.