What are the advantages and disadvantages of walking backwards? You must understand it clearly

The so-called backward walking means walking backwards instead of backwards. It is a reverse movement and a good way to exercise. It has a good therapeutic effect on lumbar disc herniation, but elderly people with heart disease, vascular disease, etc. should not engage in this activity.

benefit:

1. The benefits of "walking backwards" are: walking backwards requires the waist to be straight or slightly backward, so that the spine and back muscles will bear greater gravity and movement force than usual, so that the spine and back muscles that cannot be fully moved when walking forward can be exercised, which is beneficial to the regulation of qi and blood. For people who work or study at a desk all day, this method can effectively eliminate fatigue and back pain. Studies have shown that middle-aged and elderly patients with chronic back pain will feel comfortable and relaxed in the waist after each backward walking, and long-term persistence has a significant therapeutic effect on back pain. Adolescents are in the period of growth and development, and walking backwards is also beneficial to the development of the trunk and reduces the incidence of chicken chest hunchback.

2. When moving backward, keep your legs straight and do not bend your knees. This will increase the strength of the knee joints and thigh muscles to withstand gravity, thereby exercising the muscles, ligaments, and thigh muscles around the knee joints. Because when walking backwards, the toes are not touching the ground, the force is mainly exerted by the ankle joints and heel bones, which exercises the functions of these corresponding parts. When walking, one should pay attention to the direction of movement, so that the ability to perceive space and perception will be exercised and enhanced; one must also maintain balance to prevent falling, so that the cerebellum, which is responsible for balance, will also be actively trained, and the cerebellum's functions such as regulating muscle tension and coordinating voluntary movements will be enhanced, which will help improve people's reaction ability.

3. In addition, when walking backwards, the movement frequency is slower, the pace can be adjusted by oneself, and the physical exertion is not large. This activity is very suitable for those who are not suitable for strenuous exercise (such as the weak, patients with coronary heart disease and hypertension, etc.). If you walk back after finishing other exercises, it can help regulate your mood and promote the natural recovery of physical fatigue.

harm:

1. As walking backwards achieves the purpose of fitness by consuming energy, especially the increased heart rate, it can easily increase the burden on the heart. The cardiovascular system reserve capacity of the elderly is reduced, and walking or running backwards can put a heavy burden on the cardiovascular system. Especially for the elderly who already have cardiovascular diseases, such as coronary heart disease, hyperlipidemia, arteriosclerosis, etc., doing retrograde exercise is easy to cause cerebral or myocardial ischemia, resulting in dizziness, falls and other dangers.

2. In addition, due to their age, most elderly people suffer from certain cervical and lumbar bone hyperplasia diseases. When walking backwards, in order to prevent obstacles behind them, they have to turn their heads or twist their waists from time to time. When the neck turns, it is easy for the carotid artery to be compressed and the lumen to narrow, resulting in reduced blood flow and reduced blood supply to the brain, hypoxia, etc. In severe cases, it may even cause sudden fainting. Therefore, the elderly must be careful when doing this kind of exercise, and people with heart, brain, or vascular diseases should not engage in this activity.