Walking Backward
The Subconscious Fat of It.
Mr. Skeptical looks directly at me after reading the title, eyebrow raised. “Walking backward now? What’s next, running sideways? I do agree with you on one thing.”
Now my eyebrow goes up. “What’s that?”
“A lot of what you say in this newsletter is half-ass backward. Thus, you recommending walking backward actually makes sense.”
My eyebrow lowers itself, and my eyes roll.
LOCAL LOVE: With Father’s Day coming up, I want to give Local Love to my father. He has been a great Dad. He attended my high school football games and often visited me when I was in federal prison. I’m lucky to have him as a father, and I inherited his love for reading and exercising.
I’m looking forward to seeing him on Sunday for a barbecue.
Subconscious Fat at 30,000 feet
Walking backward, or retro walking is not just a quirky fitness trend. It’s a practice rooted in various cultures and has been used in physical therapy for decades. Retro walking can enhance physical fitness, improve mental health, and even rehabilitate injuries.
“Sounds like you’re grasping at straws,” Mr. Skeptical mutters.
“Not at all,” I continue. “The benefits are well-documented.”
Subconscious Fat at 10,000 feet
Walking backward engages different muscles than walking forward. It activates the hamstrings, calves, and glutes more intensively, offering a more balanced workout for the lower body. This helps in building strength and endurance in muscles that are often neglected.
One muscle in particular that retro walking helps work out is the vastus medialis oblique muscle.
The vastus medialis oblique muscle doesn’t get used much because many humans walk on their heels due to too much heel support in shoes. Weakness of this muscle can lead to knee problems.
“So, walking backward is like a complete leg workout?” Mr. Skeptical asks.
“Exactly. And that’s just the start.”
Retro walking also improves balance and coordination. It challenges the body’s usual movement patterns, forcing the brain to adapt enhancing proprioception (awareness of body position) and spatial awareness. This can be particularly beneficial for the elderly or those recovering from injuries.
“Interesting. But what about the joints?” Mr. Skeptical inquires.
Walking backward reduces the impact on joints, particularly the knees. Traditional forward walking can sometimes exacerbate knee pain, but walking backward can alleviate this by altering the usual pressure dynamics. Studies have shown that retro walking can help rehabilitate knee injuries and improve joint health.
“Any cardiovascular benefits?” Asks Mr. Skeptical.
Retro walking increases cardiovascular endurance. Because it’s a less efficient movement, it requires more energy, thus increasing heart rate and an increase of 30% calorie burn. A study published in the International Journal of Sports Medicine found that walking backward burns more calories than walking forward at the same speed.
Subconscious Fat at Eye-Level
Beyond the physical benefits, walking backward has notable mental health advantages. Engaging in new and challenging activities stimulates the brain, promoting neuroplasticity—the brain’s ability to reorganize itself by forming new neural connections. This can help improve cognitive function and delay the onset of age-related mental decline. You also naturally stand taller when walking backward.
Mr. Skeptical’s eyes squint. “So, it’s a brain workout too?”
“Yes, and it can also reduce stress. Engaging in physical activities that break the routine can be refreshing and mentally stimulating, helping to alleviate stress and anxiety.”
Mr. Skeptical smiles and says, “It can cure cancer too, right?”
I sigh and force myself to ignore his incredibly sarcastic remark.
Practical Suggestions and Conclusions
The best way to start walking backward is on a treadmill. When turned off, most treadmills can still be used to walk backward. The good thing here is you can also use the handrails to keep yourself in balance. This is what I do. You can follow me on Instagram for a video of me doing it.
Incorporating retro walking into your daily routine can provide a refreshing change from traditional exercise. It’s a simple yet effective way to enhance physical and mental well-being. So, why not take a step back and explore the benefits of walking backward?
Mr. Skeptical stands up, offering his hand. “How about we skip the treadmill, and I guide you in walking backward? You know, to make sure you’re safe.”
I laugh, shaking my head. “Trust you to guide me backward? I wouldn’t trust you to guide me forward! But thanks for the offer.”
Mr. Skeptical grins. “Come on, it’ll be fun! Think of it as a trust fall but in reverse.”
I chuckle. “A trust fall? With you? That’s like asking a cat to guard the goldfish. Not happening, buddy.”
Be aware.
PS Links in Facebook and Instagram. Full disclosure: Chat GPT was used to research and enhance this post.