While physical activity remains a cornerstone of long-term health, emerging research suggests that it’s not just the amount but also the type of exercise that matters.
In this context the Retro walkingor walking backwards proves to be a surprisingly effective alternative, even outperforming more common activities in certain aspects, such as: traditional hike or cycling for knee protection in older adults.
This practice, which engages underused muscles and movement patterns, promotes more balanced strengthening of the body. Unlike walking forward, greater concentration and coordination is required Retro walking offers both advantages both physical and cognitivemaking it a comprehensive challenge.
A study published in Journal of Orthopedic Surgery and Research supports its effectiveness and qualifies it as a low-impact activity significant benefits for joint healthchronic pain management and neuromuscular function. The research analyzed patients with mild knee arthrosis to moderate that they have integrated this modality into their routine for six weeks. The results were overwhelming: a “Significant improvement in joint mobility and significant reduction in pain” compared to those who continued conventional exercise.
The key to this advantage lies in the way the foot contacts the ground. By using a supporting pattern “Toe-heel” instead of the usual “Heel-toe“The compression forces on the knees are reduced. This activates the quadriceps more, which provides additional support for the joint and helps to absorb shocks more efficiently. Furthermore, it is said Cleveland Clinicthis exercise increases lHip flexor flexibilityMuscles essential for pelvic stability and mobility, which prevents injury and contributes to better body alignment.
Beyond the joints, the Retro walking It also stimulates the cardiovascular system and increases calorie consumption. Jordan BoremanExercise physiologist Cleveland Clinicexplained that about 6 METs (metabolic equivalents of task) can be achieved when walking backwards, compared to 3.5 METs when walking conventionally. “Because your muscles move in different ways, your heart rate increases, which can help you burn more calories“, stated the specialist. The increase in heart rate improves blood circulation and cardiorespiratory conditioning, while the constant postural adjustments engage the glutes, quadriceps and core stabilizers, promoting a more complete and balanced workout.
This versatile practice also shows benefits for the spine. A study in PLUS one examined individuals with chronic low back pain associated with flexion syndrome and found that retro-walking sessions improved loco-pelvic movement control by activating the back extensor muscles and deep trunk stabilizers. This suggests its potential as a motor reeducation useful in rehabilitation and pain prevention.
In an environment where life expectancy is increasing and osteoarticular problems are becoming more common, strengthening the muscles surrounding the joints is a fundamental prevention strategy, and retro walking offers an accessible, low-impact route that can be adapted to different environments, such as open spaces or treadmills.
This content was created by a LA NACION team with the support of AI
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