We all know that walking is a form of exercise that helps in dealing with several health issues including obesity, heart issues, diabetes, etc. But have you heard of retro walking? It’s a new social media workout obsession. While several online sources claim its effectiveness, we spoke to Dr Akhilesh Yadav, Associate Director - Orthopaedics and Joint Replacement, Max Hospital, Vaishali to understand the reality behind this new trend.
Dr Akhilesh Yadav said, "Retro walking, also known as backward walking, is the practise of walking in reverse.” While it may seem unconventional, retro walking has been a staple in various fitness regimes and rehabilitation programs.
Here are the benefits of retro walking:
Dr Yadav highlighted that walking backwards challenges the body’s balance and coordination, engaging muscles and neural pathways that are less utilized in forward walking.
According to Dr Yadav, retro walking puts greater emphasis on different muscle groups, such as the quadriceps, calves, and shins, which are not as prominently worked when walking forward.
Dr Akhilesh highlighted that this activity encourages an upright posture, reducing the tendency to slouch. It can help in correcting postural imbalances caused by prolonged sitting and forward-facing activities.
Retro walking can provide an effective cardiovascular workout. The increased effort required to move backwards can elevate the heart rate, promoting better heart health, says Dr Yadav.
Dr Yadav mentioned that it reduces the load on the knees, potentially offering relief for individuals with knee pain or arthritis. By altering the typical movement patterns, it can also help in recovery from knee injuries.
According to Dr Yadav, engaging in retro walking can enhance mental focus and cognitive function due to the need for heightened awareness and coordination.
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Here are some of the disadvantages of retrowalking:
Dr Akhilesh highlighted that since vision is directed away from the walking path, there is a higher risk of tripping or falling. This can be mitigated by practising in a safe environment, free from obstacles.
Dr Yadav mentioned that individuals may experience initial discomfort or awkwardness while adapting to the new movement pattern. This can include muscle soreness in areas not typically exercised.
According to Dr Yadav, not all environments are suitable for retro walking. Uneven surfaces, crowded areas, and unfamiliar terrains can pose safety hazards.
Dr Yadav recommends that athletes practise retro walking to enhance performance, balance, and coordination. Additionally, rehabilitation patients particularly those recovering from knee injuries or surgery, as recommended by their physiotherapist. Also, elderly individuals, under a safe and supervised setting can practise to improve balance and reduce the risk of falls. Dr Akhilesh also recommends this for fitness enthusiasts looking to diversify their workout routine and target different muscle groups.
According to Dr Yadav, individuals with several balance issues, people with severe vision impairments, acute injuries, and severe cardiovascular conditions should refrain from practising retro walking.
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Retro walking is a versatile and beneficial activity that can enhance physical fitness, improve posture, and aid in rehabilitation. However, it’s recommended to consult a doctor and ensure a safe environment before performing.
Image Courtesy: Freepik
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