You might have heard your elders saying that why do things oppositely if you can do it in an actual prescribed way?

This statement holds correct for various instances, but when it comes to walking or running, the reverse holds many benefits in comparison to the forward manner.

Whenever a person thinks of starting anything related to the physical workout, the first and simplest thing that comes in one’s mind is to do a daily walk. By default, a person presumes of the forward walking as most of the people are unaware of the stunning technique of Reverse/backward walking.

What is Reverse Walking?

As the name suggests, it’s a technique in which a person moves in a reverse direction, facing forward. On a micro level, during reverse walking, your toes first touch the ground following by heels. While in forward walking, it’s the opposite way.

Doing reverse walking is fundamentally challenging your body muscles and forcing your mind to operate and focus differently. So, your mind is much more conscious of surroundings and body in comparison to the forward walking, which can help to increase focus and concentration.

In addition to giving amazing benefits to your body and mind, it also breaks the monotony of your forward walking routine.

How to Do Reverse Walking?

Doing reverse walking is nothing more of breaking your mental barrier, a routine that it had developed over the years, walking forward, step by step. Since our childhood, we have been taught to walk forward, and we have been doing so for several years. When suddenly, someone asks to change the direction, it takes little effort and time to cope up.

Below I have listed some of the techniques which you can include in your daily routine to build a habit of reverse walking. Make sure to wear a pair of good shoes for proper grip and safety to avoid any injury.

1. Treadmill: It is one of the easiest and safest methods to do a backward walk for beginners. It may sound risky due to the complexity of the belt on a treadmill, but once you are on it and hold its handrails, it gives you a stable platform to practice. Start slow and keep on increasing the speed with regular practice. Gradually once you are prone to do a brisk walk, take a level up and try jogging by increasing the speed.Alternatively, you can try many other methods to start backward walking, all alone or in combination with forward walking/running.
2. On running or Walking Track
3. Out in the Park
4. Indoors at your home

Benefits of Reverse Walking

Practicing this technique will benefit you both physically and mentally, a lot more in comparison to the basic forward walk technique.

1. Less Strain on Knees: Whether its Walking or running, doing it in a reverse direction puts less strain on your knees, in comparison to the front. Doctors generally recommend to avoid or do walk slowly, for those suffering from some problem in knees. As an alternate, backward walking is the best solution for those people. One study done by Cardiff University UK supports the above claim suggesting that the Patellofemoral Joint compression force (PFJCF) is less in backward walking in comparison to forward walking.
2. Improves Coordination and balance: A study by the Journal of Physical Therapy Science, also shows positive effects on improvement of balance by backward walking.
3. Strengthen your Legs: Many muscles that are not in use during forward walking, gets activated during backward walking.
4. Helps in Weight Loss: Under the same external conditions, Backward walking helps to burn more calories in comparison to forward walking. As per one study, a backward walk improves cardiorespiratory fitness and causes a significant change in body composition, which can further help in weight loss. Additionally, you can add intense workouts to your fitness routine for seeing the weight loss results faster. Example: Yoga for weight loss, Surya Namaskar, Fast Running, Cardio Exercises, Gymnastics, etc.
5. Additionally, other benefits include:

1. Keeps your mind calm
2. Prevents Back Pain
3. Boosts energy levels and body consciousness
4. Elevates body’s metabolism
5. Sharpens the senses and enhanced mental clarity

Conclusion

Backward walking can let you break the monotony of your regular workout schedule and help you keep moving, though in a reverse direction. Additionally, practicing it for just a few minutes will add fun and challenge to your daily routine.

People may laugh on you a bit while doing backward walking at any of the public places, but once they come across the reason for doing it, they might regret not doing it themselves.

So, set yourself in Reverse Gear and move backward!

References:

1. https://pubmed.ncbi.nlm.nih.gov/22503882/
2. https://www.jstage.jst.go.jp/article/jpts/28/6/28_jpts-2016-140/_article
3. https://www.researchgate.net/publication/7959292_The_Effect_of_Backward_Locomotion_Training_on_the_Body_Composition_and_Cardiorespiratory_Fitness_of_Young_Women#read
4. Photo Source- www.freepik.com