The World Health Organization (WHO) recommends a minimum of 30 minutes of exercise per day. To reach the target and maintain health, many people choose to to walk. After all, it is a cheap and easy activity since it consists of walking. However, what few people know is that there is a way for this exercise to have even more benefits: just walk backwards.
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Walk backwards? That's right?
Yes, that's right! It's not a thing aquarius against, no. It's science!
Researchers have found that when we walk backwards the brain it takes a little longer to realize what we're doing. It's like he's "recalculating the route". Thus, we increase the level of “challenge” of the activity, already improving our cognition.
Also, walking backwards increases the stability and balance of the body. Some research even shows some benefits in walking for those who suffer from chronic knee diseases, such as osteoarthritis. This is because the movement is made by shorter and more frequent steps, increasing muscle endurance and reducing joint pain.
When you get used to walking backwards on flat terrain, start doing the activity on slopes. Ascents and descents change the range of motion of the joints. Thus, there is relief for pain in other parts of the legs, such as the soles of the feet or the heel.
From head to toe
It does not stop there. The benefits of walking backwards aren't just restricted to your feet and legs. Some studies have shown that changing posture to balance while moving can be very beneficial for athletes. muscles lumbar and back.
The caloric expenditure of this type of walking “backwards” is approximately 40% greater than that of “walking forwards. Some studies even suggest more pronounced weight loss in women who have had a walking routine – or even running! – backwards for six weeks.
In addition, patients who have suffered some type of neurological injury, such as those resulting from a Cerebral Vascular Accident (CVA), can benefit from exercise. There are occurrences of improvement in balance and speed recovery in these people's walking.
Let's start?
Walking backwards may be simple, but that doesn't mean it's easy. Here are some tips:
- Start on flat ground. If possible, free of obstacles that you are used to walking (it can be indoors);
- Resist the temptation to look over your shoulder;
- Keep your head up and chest open throughout the exercise;
- Feel your entire foot with each stride – from heel to toe.
When you get used to the exercise, you can start putting more speed, more distance and even venture into places with decline or incline.
Graduated in Social Communication at the Federal University of Goiás. Passionate about digital media, pop culture, technology, politics and psychoanalysis.