TOthe search for an easy sport To be practiced even for the laziest, effective and with obvious results? There Walk backwards. Certainly countercurrent choice, the back walking is actually aactivities that have many benefits. For example It is very suitable for those suffering from back pain or has problems with knees or hips, or even in the lumbar area. In addition, you can get to burn up to 30% more calories with respect to the normal walk. Try to believe.
Sport, the walk back can be the next activity to practice
He is having more and more success, especially between sportsmen and physiotherapists, for the many benefits he has. The walk backwards, also called retro walking, is a certainly unusual sport but it is a practice that has many positiv effectsI on the health of body and mind.
«Walk is the most natural gesture for our body. Less obvious is to walk backwards. And that’s why it has many benefits. Not only Strengthens often neglected muscles, but improves balance, helps posture and even stimulates the mind. In the world of fitness, walking backwards is gaining popularity between athletes, physiotherapists and wellness enthusiasts. Is a complete exercise, fun and suitable for everyone, by people who want to keep fit to those looking for a support for rehabilitation »explains Dr. Laura Mazzotta Specialist in Hygiene and Preventive Medicine, Clinical Nutrition, and Aesthetic Medicine at Poliambulatorio Aesthe Medica in Ferrara.
Reinforce muscles and back: the benefits of the walk backwards like sport
As announced by the expert, the benefits of this activity are many. First of all, the use of a group of often ignored muscles, such as thigh quadriceps: «When we walk normally, the weight is distributed in a predictable way on calves, thighs and also. With the walk backwards, however, yes They activate different muscles, in particular the quadriceps of the front of the thigh. This has many more benefits than the traditional walk because Avoid struggling the kneeso as to reduce the risk of accidents. Furthermore, The calves are trained, because resistance and stability are improvedfacilitating other sports movements. And in general they have all the rear muscles of the thigh benefits Which are often not very trained, but fundamental for the posture and the harmonious movement of the legs. Already these benefits only make it walk backwards is a Toccasana for those with joint problems, suffer from arthrosis Or he wants to increase muscle strength ».
Not only but the back walking It also improves posture in general and relieves back pain. In fact, walking the body backwards, the body is forced to maintain a more erect posture than the classic walk, when you tend to unbalance forward, and this involves a better alignment of the spine, a reduction in tension on the lumbar area and a reinforcement of the abdominal muscles, of those of the back and stability. «For those who pass Many hours sitting, retro-walking is an excellent strategy to counter muscle rigidity And improve posture in a natural way »specifies the expert.
Last, but not least, another benefit is the consumption of calories: walk backwards leads to consume 30% more than the classic walk: «This is because it requires greater muscle effort and constant attention to balance. So if you are looking for a simple but effective exercise for weight loss, alternating walking forward and backwards can be a winning strategy ». Without forgetting the strengthening of balance and coordination. This exercise «activates proprioception, or the ability of the body to perceive itself in space. This improves coordination and reduces the risk of falls, making it a Ideal exercise for elderly peoplein good health, who want to prevent accidents, athletes who wish to improve agility and reflections and anyone who wants to feel safer in daily movements ».
Not just body, also mind
But the back Wakling also stimulates the brain. In fact, the concentration and commitment are maximum in this case, therefore the mind re -elaborates the signals differently working more, especially the short and long -term memory, in addition to training the concentration and the ability to reaction the stimuli.
“An increase in awareness also occurs. That is, when we walk normally, we often do it automatically, with a distracted mind. Walk backwards, however, forces us to be present and focus on the movement, transforming it into a form of active meditation. This involves a reduction in stress and anxiety levels, a greater focus and problem-solving skills and a sensation of general well-being ». It also stimulates creativity: walking backwards means doing something unusual for the brain which therefore must start developing innovative thought: for this, The back walking can be suitable when you have a mental block And you cannot find ideas and solutions.
How to practice it and how much how much
“You have to start with gradualityà: If you have never walked back before, you have to choose a Safe environment like a park, an athletic track or a treadmill at low speed. Alternatively, In the house if you have a long corridor free from obstacles. Then proceeding slowly, taking small steps and focusing on posture, in case using support if you are afraid of losing balance ».
If you are at the beginning, it is recommended to practice the Retro Walking two-three times a week for 5-10 minutes. If, on the other hand, you are at an intermediate level, you can proceed 3-4 times a week for about 15-20 minutes. Experts, on the other hand, can alternate it with the race and with workout exercises.
Small tricks to keep in mind
For example, make sure that There are no obstacles on the path, never overdo it especially if you are at the beginning Because “muscle pain could appear, therefore intensity gradually increases. Finally it is better to combine it with other exercises to maximize the benefits Like yoga, stretching or functional workouts »concludes the expert.
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