Walking Retro: A Surprising Path to Improved Health and Fitness
Walking backward outside or on a treadmill may look funny, but it could improve one’s physical or neurological health. According to Grayson Wickham, a physical therapist at Lux Physical Therapy and Functional Medicine in New York City, people today sit too much and lack varied movement. However, a March 2021 study revealed that people who engage in retro walking on a treadmill for 30 minutes at a time over four weeks can experience improvements in balance, walking pace, and cardiopulmonary fitness.
In addition to its physical benefits, retro walking has been shown to sharpen minds and help those with knee osteoarthritis and chronic back pain. Landry Estes, a certified strength and conditioning specialist in College Station, Texas, explained that retro walking involves a reversal of the usual muscular engagement. Walking forward primarily engages the hamstrings, while walking backward activates the quadriceps through knee extensions. This variation in movement can help to address potential muscle imbalances and reduce the risk of joint wear and tear.
Retro walking is already a common practice in physical therapy programs and among athletes looking to enhance their sports performance. Fortunately, it’s easy to incorporate retro walking into a daily workout routine. Grayson Wickham suggests starting slowly and gradually increasing the duration. Walking backward for just five minutes several times a week or taking five 20-minute strolls in reverse can serve as a good foundation for a retro walking routine. However, younger individuals who exercise regularly may be able to embrace retro walking for longer periods without any issues.
For outdoor enthusiasts, walking backward while pulling a sled can be an effective exercise. Wickham also assures that retro walking outside is generally safe since the risk of a serious fall is lower compared to indoors. When it comes to indoor retro walking, Wickham recommends using a self-powered treadmill instead of a motorized one. He believes that working under one’s own power is more beneficial for personal fitness. Beginners should choose a hazard-free spot outdoors and maintain an upright chest position while rolling from the big toe to the heel.
Walking with a partner who walks forward can also be a great way to incorporate retro walking into your routine. By periodically switching directions with your partner, both individuals can successfully engage in retro walking. The main goal is to introduce varied movements into your exercise regimen, and walking backward is a simple yet effective way to achieve this.
While retro walking offers numerous health benefits, caution should be exercised when using a treadmill, especially if it is motorized. Holding onto the handrails and starting with a slow pace is recommended for beginners. As individuals gain confidence and familiarity with the treadmill, they can gradually increase their speed, release the handrails, and even adjust the incline for added intensity.
In conclusion, retro walking offers a surprising path to improved health and fitness. With its potential to enhance balance, walking pace, cardiopulmonary fitness, and mental acuity, retro walking is worth considering for individuals of all ages. Whether opting for outdoor retro walking or utilizing a treadmill, the key is to start slowly and gradually incorporate this beneficial movement into your daily routine. Remember, adding varied movements can significantly contribute to overall physical well-being.
