(CNN) — Editor’s note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain. Head into any gym, and you may find someone walking backward on a treadmill or pedaling in reverse on an elliptical machine. While some may be employing reverse motion as part of a physical therapy regimen,...
Increased balance, walking pace and cardiopulmonary fitness are among the surprising benefits of "retro walking," but experts say there are many reasons to switch up your motion.Take it slowly when you first start to walk backward, experts say. You can begin by doing it for five minutes several times a week.
“I think it’s amazing to add in some backwards motion to your day,” said Grayson Wickham, a physical therapist at Lux Physical Therapy and Functional Medicine in New York City. “People are sitting way too much today, plus they lack varied movement.” Some try pedaling in reverse motion on workout equipment such as an elliptical machine to boost their fitness and overall health. Why is backward motion so helpful? “When you’re propelling yourself forward, that’s a hamstring-dominant movement,” said Landry Estes, a certified strength and conditioning specialist in College Station, Texas. “If you’re walking backwards, it’s a role reversal, where your quads are firing and you’re doing knee extensions.
“The body adapts to the positions and movements and postures you do most often,” Wickham said. “That can lead to tight muscles and joints, which leads to joint compensation, which leads to joint wear and tear, then pain and injury. The more we can add in varied movement into our day-to-day activities or in the gym, it’s so much more beneficial for the body.
Retro walking outside is another option, and one Wickham recommends. “While the treadmill simulates walking, it’s not as natural. Plus, you have the potential to fall. If you fall outside, it’s less dangerous.”
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