For most of us, walking is an automatic process that requires no conscious effort. Because of this, many people forget that walking is good for health. But what happens if we stop walking the way we normally do and start challenging our brain and body by going backwards?
In order to remain upright, coordination between the visual, vestibular and proprioceptive (perception of one's own posture and movement) systems is required. When we go backwards, it takes longer for the brain to process the additional demands of these systems interacting. However, this increased level of complexity provides additional health benefits.
One of the most well-studied benefits of walking backwards is improving stability, balance and gait, including in people with knee osteoarthritis. During such walking, a person is forced to take shorter and more frequent steps, which increases the muscular endurance of the lower leg while simultaneously reducing the load on the joints.
In addition, due to changes in the inclination of the body, the range of motion of the joints and muscles changes, due to which the pain of plantar fasciitis - one of the most common causes of heel pain - is relieved.
Postural changes caused by walking backwards also involve more of the muscles that support the lumbar spine, so the exercise can be especially beneficial for people with chronic low back pain.
However, the benefits of such walking are not only therapeutic. For example, it was found that when performing this exercise, energy expenditure increases by almost 40% compared to normal walking at the same speed. Another study showed a reduction in body fat in women who completed a six-week exercise program that included walking backwards.
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