We all know walking is one of the best things you can do for your health—it boosts blood circulation and strengthens your body’s organs. But did you know walking backward can be even better for your knees? Yep, you read that right! Incorporating backward walking into your routine can improve knee health, especially if you’re dealing with joint strain or knee pain.
Experts Kim Ji Hyung and Noh Doo Hyun from Seoul National University Hospital’s Orthopedic Department suggest that walking backward, particularly when going downhill, can reduce the pressure on your knees. The thigh muscles take on more of the impact, which is great news for those with arthritis or cartilage damage.
Backward walking benefits your knees and strengthens the muscles and ligaments behind them. For anyone with degenerative arthritis, this move can slow the condition’s progression. It’s even been shown to have positive effects on postmenopausal women.
According to research from Jeong Mi Hee at Hankyong National University, participants who practiced backward walking for eight weeks lost an average of 11.29 pounds and reduced body fat by about 0.68%. Plus, they saw improved strength in their knee extensors and flexors—hello, more muscular legs!
Backward walking is also beneficial for individuals with obesity. A study by Jo Ki Seon from the Department of Physical Education at Kookmin University found that among ten women in their twenties with a body fat percentage exceeding 30%, backward walking led to higher oxygen consumption compared to forward walking, as well as greater increases in systolic blood pressure and heart rate.
Moreover, backward walking can relieve lower back pain. Research by Seol Jae Gwang from the Department of Physical Education at Chonnam National University indicated that the backward walking group experienced reductions in pain scores, suggesting improvements in lower back strength and flexibility in the lumbar and knee joints.
However, safety should be a priority when walking backward. Walking on uneven surfaces can increase the risk of falling, and there’s always a possibility of bumping into others.
When walking backward, it’s advised to set the treadmill at an incline and walk slowly. If you choose to walk outdoors, stick to long, flat areas and regularly check your surroundings for safety.
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