Walking backwards places less strain on the knees and can help with coordination – as long as you do it with structure and purpose, experts say
call it “the hill of death”: a steep uphill section of dirt road towards the end of an otherwise pleasant and not-too-taxing walk in the scenic Blue Mountains. It’s challenging enough to get up it walking forwards, but my friend and I both feel pretty cocky about our fitness this morning, so I suggest we try walking up it backwards.
The first group who may yield benefits are those at risk of falls, such as older people or those recovering from conditions such as stroke. Dr Christian Barton, associate professor of physiotherapy at Melbourne’s La Trobe University, says backwards walking challenges the muscles and body in ways we don’t normally experience.
“You first do it holding on, and then you walk backwards, but with a slightly wider stance to then eventually also on one line, touching heel and toes,” she says. The good thing with backwards walking for falls prevention is even short bursts can make a difference. “You can absolutely break it up in five minutes here, 20 minutes there,” she says, with the goal to reach of two to three hours of falls-prevention exercises each week.
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