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Walk backward to better health

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In a Nutshell

We already know that walking is a great exercise that can support your overall well-being. But a recent TikTok trend suggests doing it in a new direction — backward, to be exact. Why? How?! Keep scrolling (forward) to learn more.

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Walk this way,
Morgan Mandriota
Newsletter Editor, Healthline

Written by Morgan Mandriota
August 21, 2024 • 3 min read

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what's got us buzzing

You might want to start walking backward

Old news: Walking offers health benefits, like burning calories, boosting heart health, and lifting your mood. New news: Walking backward (as a workout!) is great for you, too.️

"Studies have shown improvements in balance, greater muscle activation in the legs, less impact on the knees, improved gait and stability, and even better endurance after consistent training with backward walking," Healthline senior fitness editor and certified personal trainer Saralyn Ward told me. She explains that most of these benefits are the result of engaging different muscles in your lower limbs so they're more balanced overall.️

Because it's so unnatural, walking backward is kind of like a puzzle for your brain and your body. "Walking backward stretches muscles that typically get very tight and strengthens muscles that may be underused when walking forward," Saralyn adds.️

Exercising this way can also relieve chronic lower back pain and help people post-stroke or with neurological conditions improve their ability to walk. ️

Keep in mind it's not meant to be used as a means to get from point A to point B — in this context, it's more of a short-term workout (with potential long-term health perks) to do in a safe place. Saralyn recommends starting on level ground outside, like in a yard or on a track, before trying a treadmill. "Until you get used to the biomechanics of walking backward, a treadmill can be a little risky," she warns.

You could also try out this movement by doing your lunges forward and then backward! Whichever direction you take, be sure to start slow, have a buddy assist you, and be patient as your body adjusts to this new movement. ️

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Online Nutrition Classes | diet programs | healthy weight loss

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Renew and Restore Your Mental Wellness This Fall With BetterHelp

Renew and Restore Your Mental Wellness This Fall With BetterHelp

Walk backward to better health