The surprising health benefits of walking backwards
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
🚶♀️ 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
💡Rehabilitation
💡Knee Injury
💡Balance Ability
💡Muscle Strength
💡Retro Walking
💡Gait
💡Personal Trainer
💡Toe Down First
💡Exercise
💡Comfort Zone
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.
Transcripts
four years after starting to walk in
Reverse Julie danalu hasn't looked back
I can now walk at least a few kilometers
this way she started after a knee injury
and step by backward step it helped her
recovery I love backwards walking
because it has truly rehabilitated my
knees and my hip I highly recommend it
she shares her passion on social media
and she's not
alone word is spreading about the
benefit of moving
backwards this personal trainer
encourages his clients to give it a try
I love it I think it's amazing but once
you get used to it you don't have to do
it more than once twice a week several
studies have compared forward walking
versus retro walking one drawing this
conclusion backward walking positively
affected gate and balance ability after
intervention it's been theorized that
when you walk 100 steps backwards it's
more work than if you took a thousand
steps forward I'm still a big proponent
a good workout that targets specific
muscles according to experts some of the
evidence shows that walking backwards
can help improve muscle strength
including muscles about the knee and the
hip um improving balance people walk
faster after they've been training
backwards putting the toe down first
instead of the heel eases pressure on
the knee joint when he walks backwards
some of that Cher Force at the knee is
reduced and that can help people who
have knee pain feel less pain now I'm
just walking backwards beginners are
advised to start out slowly on a
treadmill or go outside with a partner
so if you want to grasp my arm okay and
you're going to start taking small steps
backwards okay yeah and you can trust
that I have you this is so weird I can't
see where I
know retro Walkers need to concentrate
and rely on their other senses and that
gives the brain a workout too when you
are doing this what are your neighbors
thinking I've had a few people raise
their eyebrows people with impaired
balance or a history of Falls may want
to avoid this but for those looking to
spice up their exercise backwards
walking could be a new way to step out
of their comfort zone Megan Fitzpatrick
CBC News Hamilton
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