Bangkok: The "Sure Before Sharing" center has verified the health benefits of walking backward with Assoc. Prof. Dr. Surasa Khongprasert, a lecturer in Exercise Physiology at the Faculty of Sport Science, Chulalongkorn University. Walking backward engages the body differently than forward walking, requiring the toes to touch the ground first and demanding more caution due to the inability to see the path behind.
According to Thai News Agency, this unique form of movement provides eight confirmed benefits. Firstly, it strengthens muscles, particularly those in the hip, thigh, and calf regions, due to increased coordination and muscle engagement. Secondly, it improves balance and gait, proving useful in medical research and therapy for stroke and Parkinson's disease patients. Thirdly, walking backward burns nearly 40% more calories than forward walking, making it beneficial for weight control.
Additionally, this exercise enhances cardiovascular fitness as it requires more energy, though aerobic exercises remain more effective for direct cardiovascular improvement. Walking backward also increases ankle flexibility and mobility by promoting dorsiflexion. It can reduce knee pain, as demonstrated in osteoarthritis research, due to softer weight distribution.
Moreover, walking backward challenges the brain by requiring simultaneous balance and muscle control, thereby stimulating brain function. Lastly, it helps reduce exercise boredom by demanding concentration and focus on each step.
Despite these benefits, safety remains crucial. Practitioners should choose obstacle-free areas and consider safety aids like straps or handrails. Walking backward should be avoided by elderly individuals at risk of falls, those with weak muscles, or patients with brain-related balance issues.
In summary, walking backward is a beneficial and proven exercise technique that can enhance muscle strength, reduce knee impact, and burn calories effectively. It is a valuable addition to exercise routines for those in safe environments and with suitable physical fitness.