Walking Benefits for Healthy lifestyle




 For people who are short on time, they can try reverse walking to make their workouts more efficient and intense. 

Be careful if you are not habitual to walking in backward direction.


"To avoid falls or collisions, always walk in an open area free of obstacles. "Walking 100 Steps Backward - Retro Walking - is Equivalent to 1,000 Steps Forward Walking," tweeted Lori Shemek, 4X Bestselling Author and top health expert.


walking in reverse could make one's heart pump faster and circulate more blood and oxygen to the muscles and organs, including the brain. Walking backward is excellent for improving balance. The body is less familiar with walking backwards, so one can expect to get more cardiovascular and calorie-burning benefits in a shorter amount of time. Ever tried walking backwards? While that may seem counterintuitive and even silly, experts say reverse walking can actually be quite beneficial for your brain, heart and give a boost to your metabolism enabling you to burn more calories than your usual forward walking. Not only does it improve heart health also balance and vision and is beneficial to the hips, legs, and trunk and enhances mental clarity," says Dr Phatarpekar.


The next time you go for a morning walk in your neighbourhood park, you may try walking backwards instead of your usual forward walking for reaping maximum health benefits. "Not only does it improve heart health also balance and vision and is beneficial to the hips, legs, and trunk and enhances mental clarity. It reduces the risk of developing other factors for heart diseases by lowering blood pressure, increasing HDL which is good cholesterol, keeping insulin and blood sugars in check by reducing the chances of diabetes. 

A researcher with the University of Cincinnati Gardner Neuroscience Institute says the practice of walking backwards could help patients who have experienced stroke learn to walk again.


Oluwole Awosika, MD, assistant professor in the department of neurology and rehabilitative medicine at UC and a UC Health stroke expert, is doing research that examines how walking backward on a treadmill might impact sensory signalling in the brain and body to improve walking in this group of patients.


Backward walking is believed to improve limb balance and improve lower limb proprioception and gait synergy. Many studies have concluded that it can improve the symptoms of patients with knee osteoarthritis and can be used as an adjunctive treatment for it.


Moving in backward direction has plenty of health benefits, especially for heart. It also challenges your mind to think and operate differently.


One of the reasons it promotes brain health is the combination of keeping check on our surrounding and movement. 

Moving in reverse causes your heart to beat faster than moving forward, allowing you to get a cardio fix, boost your metabolism, and burn more calories in a shorter amount of time. The more you walk the lesser chances of developing cardiovascular diseases. reverse walking also has various benefits for the overall health of the body and it strengthens bones and muscles, boosts energy levels, improves walking techniques and helps with balance. Bored of your usual morning walk? Try reverse walking for these health benefits

Walking in reverse could make one's heart pump faster and circulate more blood and oxygen to the muscles and organs, including the brain. 

A combination of backward walking or running can improve cardiorespiratory fitness and change body composition. Similar to dancing's brain health benefits. What walking backwards actually does is to engage a different set of muscles - calf muscles, glutes, and quadriceps. 

Any type of walking gives the heart and lungs the efficiency to function well.                    

                                               The faster, farther and more frequently you walk, the greater the benefits. This can be a great way to get aerobic activity, improve your heart health and increase your endurance while burning calories.


You can also alternate periods of brisk walking with leisurely walking. For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers. And interval training can be done in less time than regular walking. This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking                                       


                           Aim to wear moisture-wicking fabrics, which will keep you more comfortable. After you cool down, gently stretch your muscles. Wear sunscreen, a hat and sunglasses if you're going out during the day.


Some people choose to use an activity tracker, app or pedometer. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.

Cool down. These can be helpful to track your time, distance, heart rate and calories.


Choose your course carefully. If you'll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf.


If the weather isn't appropriate for walking, consider walking in a shopping mall that offers open times for walkers.


Warm up. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock.


Wear comfortable, loose-fitting clothes and gear appropriate for all types of weather, such as layers in cooler weather. Plan your routine

As you start your walking routine, remember to:


Get the right gear. If you'd rather stretch before you walk, remember to warm up first. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.

Stretch. If you walk outdoors when it's dark, wear bright colors or reflective tape for visibility.




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