Retro-walking is a trending fitness activity right now.
Learn the benefits of walking backward, plus how to incorporate it into your routine.
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Its an accessible, low-impact cardio workout that offersmental and physical health benefits.
an ACE-certified personal trainer and NSCA-certified strength and conditioning specialist
Still, walking can get boring and repetitive after a while.
So, if youre ready to switch up your walking routine, consider going backward.
Ahead, experts explain what benefits walking backward offers, and how to do it safely.
8 benefits of walking backward thatll convince you to try it out
1.
It strengthens different muscles
If you always walk forward, youll continue using the same muscles every time.
This can help you avoid a plateau or even injury.
This shift in contact point gives your quads, shins, and ankles a greater workout.
Retro walking also strengthens the quads.
It improves balance and coordination
Retro walking challenges your balance and coordination, helping to improve it.
an ACE-certified personal trainer and NSCA-certified strength and conditioning specialist
One2018 study3looked at how backward walking might benefit people recovering from stroke.
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Research backs up the fitness-boosting benefits of backward walking.
Backward walking is relatively low risk and its something novel to add to your workout program.
Chris Gagliardi, CPT, CSCS
5.
It helps with everyday activities
Multi-directional walking is important for daily activities, according to Gagliardi.
Sometimes, you might need to walk sideways or backward, even if its just a few steps.
Practicing backward walking may help you navigate these situations more easily.
Just be sure to hold onto the handrails and start at the slowest speed, increasing slowly.
Gagliardi suggests cutting your forward-walking pace in half.
Walking with a friend is even better because you’re free to take turns guiding one another.
Gagliardi suggests alternating 3 minutes of forward walking with 1 minute backward walking for about 30 minutes.
Start with increments of 5 minutes and gradually build to 30 minutes if youd like.
However, Malek notes that studies have found benefits from 10-minute bouts performed three times a week.
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