The benefits of afternoon back walking

Exercise is something that many people must do every day. Many people like to go running or walking slowly in the afternoon. Have you ever tried walking backwards in the afternoon? Walking backwards is also called abnormal reverse walking. It is a completely different way of exercise from walking forward in normal times. Not only that, walking backwards is extremely helpful to the body in many aspects, such as correcting hunchbacks, curing low back pain, etc. Below is an explanation of the benefits of walking backwards. I hope you can try it.

Backward walking, also known as backward walking, abnormal backward walking, etc., is a self-training method of backward walking. It is normal for people to face forward and walk forward, but facing forward but walking backward is an abnormal movement. It was first advocated by German medical experts. It has the effect of strengthening the body and curing diseases. It is one of the best ways to prolong life.

effect

Walking backwards to correct hunchback

A healthy spine should be upright and straight, but many people have a slight hunchback. This is closely related to people's daily life.

When exercising, whether walking or running, the direction is forward. Long-term one-way movement, the forward shift of the center of gravity and the forward tilt of the spine will inevitably cause the torso to bend, which will form a hunchback over time. The older you are, the more serious the hunchback will be. The principle of walking backwards to correct hunchback is that it moves the center of gravity backwards, which will definitely have a corrective effect on the curvature of the spine (hunchback).

Walking backwards to treat low back pain

The therapeutic effect of backward walking on low back pain is recognized and is a treatment method generally recommended by doctors to patients. A large amount of evidence is sufficient to prove that backward walking is an effective method for low back pain rehabilitation. The principle of backward walking to treat low back pain is the same as the principle of backward walking to correct hunchback. Most low back pain is caused by long-term bad posture. Low back pain and hunchback often occur at the same time. Correcting hunchback is also a correction of bad waist posture.

Walking backwards to lose weight

Walking backwards to lose weight is a new and healthy way to lose weight. First of all, walking backwards is a kind of exercise, which naturally has the effect of losing weight. Moreover, walking backwards is a good exercise method. It can consume more energy. When walking backwards, people must raise their heads, chests, abdomens, and buttocks. This can consume fat in the buttocks and lower abdomen. This is also a new weight loss method launched by an Army Medical Center in Texas, USA for those who exercise to lose weight. For details, please see the Xinhua News Agency report "The Wonderful Reverse Weight Loss Method".

Brain Health

Walking backwards is good for brain health. It has a certain exercise effect on the balance system and brain.

From the perspective of sports science, walking backwards has many benefits. First of all, it can prevent hunchback, especially for teenagers who are in the period of physical growth and development. If they often bend their heads down, sit to study or work, walking backwards can help eliminate fatigue and correct posture. Secondly, walking backwards can improve blood circulation in the waist, promote the metabolism of waist tissue, and has a good health care and therapeutic effect on waist diseases (especially functional low back pain).

When people walk and exercise normally, due to the principle of energy conservation based on dynamic shaping, the muscles of the waist and back are mostly in a relaxed or semi-relaxed state, the spine has a large range of motion, and the friction of the spinal joints increases, which aggravates the original low back pain. When people walk backwards, due to the body's self-protection awareness, the tension of the waist and back muscles reflexively increases. The tension of the muscles limits the movement of the spine, and the friction coefficient of the intervertebral disc is significantly reduced, thereby reducing the low back pain. In addition, this exercise changes the usual habit of moving forward easily with the legs and instead requires the legs to be straightened, which exercises the muscles and ligaments around the knee joint.

1. It can make the waist muscles contract and relax regularly, thereby improving the blood circulation in the waist and has a good effect on functional low back pain (lumbar muscle strain).

2. Walking backwards changes the usual habit of moving your legs forward easily and freely. Instead, you need to straighten your legs with force, which exercises the muscles and ligaments around the knee joints.

3. When walking backwards, you need to judge the direction and maintain balance. This exercises the cerebellum, which is responsible for balance. It also enhances the body's flexibility and coordination. It also has a good auxiliary therapeutic effect on coronary heart disease, hypertension, and stomach problems.

Posture Method

posture

1. Put your hands on your waist, press your hands on both sides of your waist with four fingers in front and thumbs behind (or vice versa). Walking backwards is suitable for the elderly, the sick and beginners.

2. Bend your elbows and make a fist. It can reduce the resistance during walking and increase the speed. It is suitable for people who are good at backward walking and walk or run backwards faster.

3. Move the shoulders, swing the arms and throw the hands. It can exercise the whole body and achieve overall coordination and balance. It is suitable for those who are more skilled in walking backwards.

The above methods can be used alternately. The venue should be selected in a flat area with no obstacles and no traffic. Pay attention to preventing collisions and falls to ensure safety.

Basic posture

(1) First, stand at attention, straighten your chest, raise your head, and look straight ahead;

(2) Put your hands on your waist, press the "Shenshu" acupoint on your waist with your thumbs backwards, and the other four fingers forwards;

(3) Start with the left foot. Lift the left thigh as far back as possible and move the body's center of gravity backward. Place the front of the left foot on the ground first, then place the entire foot on the ground. Then switch to the right foot, and repeat this process alternately.

method

Following the correct posture above, you can continue walking backwards, combine it with forward walking, or walk backwards in a circle. Beginners should walk backwards about 200-300 meters each time. Rest for 1-2 minutes in between, then continue practicing 2-3 times. Those with good physical fitness can walk backwards twice a day, once in the morning and once in the evening, each time for about 15-20 minutes, without rest in between.

For beginners of backward walking, the radius of steps should be small and the frequency should be slow. After you become proficient, the range of your steps should be larger and the frequency should be increased accordingly, but don't rush it. Finally, it should be emphasized that backward walking exercises must be persisted in order to be effective.

At the same time, when walking backwards, the direction of movement needs to be judged and balance needs to be maintained, which exercises the cerebellum, which is responsible for balance, and also increases and improves the body's flexibility and coordination function. When doing backward walking exercises, you should pay attention to your posture. You should stand at attention, chest out, head up, eyes looking straight ahead, hands on waist, thumbs pressing back on waist, or tapping waist with fists. Do not bend your knees and take steps according to your own habits. First, step back with your left foot, shifting your body's center of gravity backward, then step back with your right foot, alternating left and right. Generally, exercise 1 to 2 times a day, each time lasting about 20 minutes.

Tips for walking backwards

(Safety and action points)

1. The first thing is to choose the venue. Try to choose a closed, open, flat place, preferably a playground, to avoid accidental falls, which would be counterproductive. To ensure safety, it is best to walk backwards with a companion. One person can walk backwards while his companion can walk forward normally. If any situation occurs, the companion can be reminded to walk backwards in time. The two people took turns.

2. When walking backwards, you must wear flat shoes. When walking backwards, the center of gravity of the human body is on the heels. People wearing shoes with heels have insensitive proprioception and can easily fall if the center of gravity is not adjusted in time. Walking backwards in high heels is the most dangerous, followed by mid-heeled shoes. Shoes with heels are difficult to step firmly on, which hinders the center of gravity from moving backwards and reduces the effect of walking backwards. Therefore, flat shoes are the most suitable for walking backwards.

3. When patients with low back pain walk backwards, they must take small steps and walk slowly. Only by walking slowly with small steps can you correct your posture and force the center of gravity to move backward. You must make sure your heels are firmly planted. The slower the movement, the more precise it will be, and the knee joints can bend appropriately. Some people pursue straight legs, big steps, and fast walking, which can increase the intensity of exercise, but it is not good for patients with low back pain and can easily aggravate the condition. When standing, patients with low back pain can raise the front foot (wear flat shoes and put something under the sole of the foot) to force the center of gravity to move backward to correct the posture. If walking backwards is not convenient, you can also choose a negative heel shoe with a high front and low back sole. It can also serve the purpose of walking backwards during normal walking. It is an alternative to walking backwards, so it is also called backward walking shoes. It is very common abroad.

Special reminder

When practicing backward walking, you should pay attention to safety, especially to prevent falls. The venue should be chosen to be a flat grass field or park with fresh air. When practicing, be careful to stay away from people playing football or engaging in other sports to avoid danger. People with weak constitutions or mobility problems should not practice backward walking to avoid accidents caused by falls.

Walking or running backwards can stimulate muscles that are not often moved and improve the body's balance. Therefore, many elderly people like to walk backwards during morning exercises. Because the cardiovascular reserve capacity of the elderly is reduced, walking or running backwards will put a heavy strain on the cardiovascular system. At the same time, it will cause the neck to turn, resulting in compression of the carotid artery, narrowing of the lumen, reduced blood flow, reduced blood supply to the brain, cerebral hypoxia, and even sudden fainting when the neck is turned.

When walking backwards, you should pay special attention to the choice of shoes. Do not choose shoes with heels. Heels of any height are harmful to the safety of walking backwards and increase the probability of falling. The higher the heels, the more dangerous it is. The claim that mid-heel shoes are good for health is also pseudo-scientific propaganda without any scientific basis. When walking backwards, you should also pay attention to the choice of venue to avoid accidents.

For the elderly, walking backwards occasionally will not harm their health, but it is not advisable to do it frequently.