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V121 - 10 Surprising Benefits of Walking Backwards | ಹಿಮ್ಮುಖವಾಗಿ ನಡೆದರೆ ಹೆಚ್ಚು ಲಾಭ ಹೇಗೆ ? 10 ಪ್ರಯೋಜನಗಳು
Reverse walking, also known as backward walking, is a unique exercise that involves walking in reverse. When walking forwards, you typically touch the heel first, then the sole, and finally the toes touch the ground. In reverse walking, you step back one small step at a time, touching the forefoot first and then the heel. Here's a simple guide on how to practice reverse walking:
Warm-Up: Walk forwards for 3-4 minutes to warm up your body.
Choose a Safe Location: Select an open and obstacle-free area, such as an open ground, courtyard, or a safe room in your house.
Start Small: Begin with small steps, swinging your arms freely, and gradually take longer strides.
Intervals: Walk backwards for 1-2 minutes, then rest for 10-20 seconds. Repeat this 3-4 times.
Cool Down: After your session, perform body stretches to reduce the risk of injury.
Top 10 Benefits of Walking Backwards
Enhanced Balance & Coordination: Reverse walking improves proprioception and activates new neural pathways, reducing the risk of falls, especially in the elderly.
Reduced Joint Impact: Walking backwards lessens the stress on knee, hip, and patellofemoral joints, benefiting those with osteoarthritis or joint injuries.
Improved Muscle Activation: This exercise strengthens the quadriceps, calf, and gluteal muscles, benefiting knee and ankle joints and making activities like climbing stairs easier.
Increased Caloric Burn: Reverse walking burns more calories than forward walking due to the increased balance and muscle coordination required.
Cardiovascular Health: This cardio exercise strengthens the heart, improves blood circulation, and reduces the risk of heart-related ailments.
Enhanced Cognitive Function: The mindful nature of reverse walking enhances memory and concentration, benefiting students, professionals, and the elderly.
Better Posture: Reverse walking improves posture by strengthening core muscles, reducing back and neck pain, and encouraging an upright spine.
Improved Range of Motion: Enhances mobility in ankle, knee, and hip joints, making daily activities easier.
Rehabilitation and Injury Prevention: Beneficial for individuals in rehab and athletes, as it strengthens muscles and reduces stress on joints, lowering the risk of injuries.
Mental Health Benefits: The challenge of reverse walking releases endorphins, enhancing mood, relieving stress, and promoting mental well-being.
International scientific studies have shown that reverse walking can relieve knee pain, improve gait, and enhance mental health, especially in elderly individuals.
For more details:
Bhagwat Hospital
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5 сен 2024
