The exercise of walking backwards is a simple and convenient method, which is why people of all ages and genders enjoy using this approach to exercise their bodies. But how long should one walk backwards each day for optimal results?
How long should one walk backwards each day?
When walking backwards, the body's center of gravity shifts backward, leading to decreased balance and an increased risk of falling. Additionally, spatial perception decreases when walking backwards. If the exercise is performed for too long, these effects are heightened. Therefore, it is best to limit daily backwards walking to 15-30 minutes. Walking for too long can increase the load on the knee joints. It is also recommended to alternate between forward and backward walking to relax tense muscle groups.
How often should one walk backwards?
After exercising, the body also needs time to rest. Therefore, it is best to avoid practicing backward walking every day. The most effective approach is to practice every other day. It is recommended to exercise 4-5 times a week. When walking backwards, it is best to take two steps per second, allowing for a distance of 2000 meters in half an hour. However, each individual's physical condition is different, so the speed of backward walking can be adjusted based on personal circumstances.
The correct method of walking backwards
Warm-up exercise
It is best to warm up the body before walking backwards. A 10-minute brisk walk at a normal pace can warm up the joints, muscles, and ligaments, preventing muscle strains during exercise.
The correct posture
When walking backwards, keep the head up, neck straight, and chest lifted. Maintain a forward gaze, tighten the abdomen, and keep the waist relaxed. The arms should move in sync with the feet, and it is best to land on the toes first, followed by the heels. During backward walking, the front leg provides propulsion while the back leg bears the weight of the body. It is important to maintain balance by keeping the center of gravity stable. Also, keep the legs straight and avoid bending the knees to exercise the muscles, ligaments, and quadriceps around the knee joint.
Cool-down exercise
Start with a 10-minute brisk walk, gradually slowing down, until the breathing and pulse return to the pre-walking level. The goal of backward walking is to achieve overall health and balance through the opposite movement. Backward walking must be alternated with forward walking, as this creates a dialectical unity. Without forward walking, the conditions necessary for backward walking are lost.
Precautions for walking backwards
1. It is best to avoid wearing high heels or flip-flops when walking backwards to prevent ankle sprains. Also, avoid tying shoelaces too tightly, as it may affect blood circulation in the feet.
2. Elderly individuals with poor balance or osteoporosis should not engage in backward walking. This exercise places higher demands on balance, coordination, and reaction capabilities, which can be dangerous for this population.
3. When walking backwards, it is best to choose a wide or secluded area and avoid practicing on busy streets or crowded places. Additionally, select a straight and not overly long path, allowing for back and forth movement and easy familiarity with the route.
