The surprising health benefits of walking backwards

CBC News: The National

7 Aug 202402:19

Summary

TLDRJulie danalu discovered the benefits of walking backward after a knee injury, which helped her rehabilitation. She now advocates for this unique form of exercise, sharing her passion on social media. A personal trainer supports its use, and studies suggest that retro walking can improve gate, balance, and muscle strength, especially around the knees and hips. It's theorized to be more strenuous than forward walking, potentially offering a more effective workout. Beginners are advised to start with a partner or on a treadmill for safety. While it may raise eyebrows, it's a novel way to enhance physical and cognitive fitness.

Takeaways

🚶‍♀️ 'Reverse Julie' started walking backward after a knee injury and found it beneficial for her recovery.
📈 She can now walk several kilometers backward and promotes this method on social media.
🤸‍♂️ A personal trainer is encouraging clients to try backward walking, highlighting its unique benefits.
📊 Studies have shown that backward walking can positively affect gait and balance ability.
🔍 It's been theorized that walking 100 steps backward is more strenuous than walking 1000 steps forward.
💪 Backward walking is believed to improve muscle strength, particularly around the knees and hips.
👣 Walking backward can enhance balance, with people walking faster after training in this manner.
🦿 The toe-first walking technique in backward walking reduces pressure on the knee joint, potentially easing knee pain.
👶 Beginners are advised to start with small steps, either on a treadmill or with a partner outdoors for safety.
🧠 Backward walking engages other senses and provides a mental workout, as it requires concentration and spatial awareness.

Q & A

What was the initial motivation for Julie to start walking backward?
-Julie started walking backward after a knee injury, as it helped her recovery.
How does Julie feel about walking backward and what does she recommend?
-Julie loves walking backward because it has rehabilitated her knees and hips, and she highly recommends it.
What is the personal trainer's opinion on walking backward?
-The personal trainer encourages his clients to try walking backward, finding it amazing once they get used to it.
What are the benefits of walking backward according to studies mentioned in the script?
-Studies have shown that walking backward positively affects gait and balance ability, and it is theorized to be more strenuous than forward walking.
How does walking backward compare to walking forward in terms of muscle work?
-It is theorized that walking 100 steps backward is more work than taking 1000 steps forward.
What specific muscle groups can walking backward help improve?
-Walking backward can help improve muscle strength, particularly around the knees and hips.
How does walking backward affect the pressure on the knee joint?
-Walking backward eases pressure on the knee joint by putting the toe down first instead of the heel, reducing the shear force at the knee.
What advice is given to beginners who want to try walking backward?
-Beginners are advised to start slowly on a treadmill or go outside with a partner for support.
What additional benefit does walking backward provide to the brain?
-Retro walking requires concentration and reliance on other senses, which gives the brain a workout.
What is the potential downside for people with impaired balance considering walking backward?
-People with impaired balance or a history of falls may want to avoid walking backward due to the increased risk of falls.
What is the overall suggestion for those looking to try walking backward?
-For those looking to add variety to their exercise routine, walking backward could be a new way to step out of their comfort zone.

Outlines

00:00

🚶‍♀️ The Benefits of Backwards Walking

Julie danalu discovered the benefits of walking backwards after a knee injury, which helped her recovery. She now advocates for this form of exercise, sharing her passion on social media. A personal trainer also endorses it, noting its positive effects on gait and balance. Studies suggest that walking 100 steps backward can be more beneficial than walking 1000 steps forward. Backward walking is believed to enhance muscle strength around the knees and hips, reduce pressure on the knee joint, and alleviate knee pain. Beginners are advised to start slow, either on a treadmill or with a partner outdoors, as it requires concentration and reliance on other senses, providing a mental workout as well.

Mindmap

Keywords

💡Reverse Walking

Reverse walking, also known as walking backward, is the act of moving in the opposite direction to the usual forward walking. In the context of the video, reverse walking is presented as a beneficial exercise for rehabilitation and improving balance. The script mentions that one individual started reverse walking after a knee injury and found it to be rehabilitative for her knees and hip, highlighting its therapeutic use.

💡Rehabilitation

Rehabilitation refers to the process of restoring someone's physical and mental capacities, especially after an illness or injury. The video script illustrates this through the story of 'Julie danalu,' who used reverse walking as a form of rehabilitation for her knee injury. It shows how certain exercises, such as walking backward, can aid in the recovery process.

💡Knee Injury

A knee injury is any damage or trauma to the knee joint or its surrounding structures. The script uses the example of an individual who started walking backward after suffering a knee injury, suggesting that reverse walking can be a part of the recovery process for such injuries by strengthening the muscles around the knee.

💡Balance Ability

Balance ability refers to the body's capacity to maintain its position, either stationary or while moving. The video emphasizes that walking backward positively affects an individual's balance, which is crucial for preventing falls and improving overall physical performance. The script mentions that several studies have concluded this, making balance a key concept in the discussion of the benefits of reverse walking.

💡Muscle Strength

Muscle strength is the amount of force a muscle can generate. The script suggests that walking backward can help improve muscle strength, particularly around the knee and hip areas. This is important for individuals who may have weakened muscles due to injury or lack of use, as it can lead to better physical performance and reduced risk of injury.

💡Retro Walking

Retro walking is another term for walking backward, which the video script uses interchangeably with reverse walking. It is presented as an alternative form of exercise that can be more challenging and beneficial than traditional forward walking. The script mentions that some personal trainers encourage their clients to try retro walking for its unique benefits.

💡Gait

Gait refers to the manner or style of walking. The video script discusses how backward walking can positively affect gait, suggesting that it can improve the way one walks by strengthening specific muscles and improving balance. This is significant for individuals looking to enhance their walking patterns for better health and mobility.

💡Personal Trainer

A personal trainer is a professional who provides personalized fitness and exercise guidance. In the script, a personal trainer is mentioned as someone who encourages clients to try backward walking, indicating that this form of exercise is gaining recognition in the fitness industry as an effective workout method.

💡Toe Down First

Toe down first refers to the technique of placing the toe on the ground before the heel when walking backward. The video script explains that this technique eases pressure on the knee joint, which can be beneficial for individuals with knee pain. It's a specific aspect of reverse walking that contributes to its rehabilitative and therapeutic effects.

💡Exercise

Exercise is any activity that increases physical effort, enhancing fitness and health. The video script positions reverse walking as a form of exercise that can target specific muscles and improve overall physical well-being. It is highlighted as an alternative to traditional exercises, offering unique benefits such as improved balance and muscle strength.

💡Comfort Zone

A comfort zone is a state of minimal stress and risk where one feels at ease. The script suggests that reverse walking can be a way for individuals to step out of their comfort zone, as it challenges the body in a different way than conventional forward walking. This concept is important for those seeking new and innovative ways to stay active and healthy.

Highlights

Reverse walking has helped Julie danalu recover from a knee injury and she can now walk several kilometers backward.

Julie's passion for backwards walking has led her to share her experience on social media.

The benefits of moving backwards are gaining attention and being recommended by personal trainers.

Studies have shown that backward walking can positively affect gait and balance ability.

It's been theorized that walking 100 steps backward is more strenuous than walking 1000 steps forward.

Backward walking is considered a good workout targeting specific muscles, particularly around the knees and hips.

Evidence suggests that walking backward can improve muscle strength and reduce knee pain.

People who train to walk backward tend to walk faster, putting the toe down first to ease pressure on the knee joint.

Backward walking reduces the force at the knee, which can alleviate pain for those with knee issues.

Beginners are advised to start backward walking slowly, either on a treadmill or with a partner outdoors.

Retro walking requires concentration and reliance on other senses, providing a brain workout as well.

Backward walking has been met with curiosity and some raised eyebrows by onlookers.

Individuals with impaired balance or a history of falls may want to avoid backward walking.

Backward walking could be a novel way for people to challenge themselves and step out of their comfort zone.

Megan Fitzpatrick from CBC News Hamilton reports on the growing trend of retro walking.