Slow walking exercises, many friends have probably heard of it. Some friends also firmly believe in its exercise effects.

Does backward walking relieve waist pain? Does backward walking benefit the knee? Does backward walking consume more energy?

Are there really so many benefits to backward walking? Mr. Kang frowned, he discovered that things weren’t simple, let’s continue to look.

1. Backward walking really has many benefits?

Backward walking does have some benefits, but these benefits may be exaggerated.

• Does backward walking treat waist pain?

Backward walking treats lower limb muscle spasms caused by stroke, flexion impairment, so backward walking also has some benefits to stroke patients.

How to do backward walking correctly?

If we absolutely don’t want everyone to practice backward walking, that would be too extreme. Without blind practice, it can be used in all kinds of sports.

• First, when practicing, it is recommended to have someone accompany, to ensure safety;

Choose an open and flat ground to practice, it is not appropriate to practice in crowded places or with limited visual scope, it is easy to have accidents;

Don’t practice too many times, 30 minutes each time, 3 times a week is enough;

2. Why I don't recommend backward walking exercise

• Elderly people really can't fall, especially elderly people with high age.

In 2017, a big uncle in Hangzhou, Zhejiang, practiced backward walking by the river, and collided with a sudden appearance of a Samoyed dog. Afterwards, this uncle was diagnosed by the hospital as right temporal top acute extradural hematoma, right temporal lobe brain puncture injury, and spent more than 70,000 to undergo craniotomy. Let’s judge, if he hadn’t practiced backward walking, would this injury be avoidable?

• The skeleton is like a machine, it can't fall

Although, subsequently, this uncle sued the dog owner for compensation of 180,000, but the court only ruled that the dog owner bore 60% of the responsibility, the remaining 40% was blamed on the big uncle for practicing backward walking with such a dangerous behavior.

• You see, the uncle underwent surgery and suffered damage, and the post-recovery and nursing also caused sequelae, which may not be necessarily produced, it’s not worth it.

Backward walking exercise has limited effects and high risks

• High risk and limited exercise effects, backward walking exercise is not suitable for everyone, bad occupies the upper hand.
• Backward walking exercise is slow and has a low frequency, it has a limited effect on the heart and lungs, it is wrong to promote the rumor that it can lose weight.
• It may aggravate the condition.

People with foot problems, knee pain or neck pain should not practice backward walking, it may aggravate the condition.

• When people do backward walking, they frequently look back, if the neck is twisted too much, it may also induce cervical spondylosis. At the same time, constantly looking back will also cause dizziness, increasing the probability of falling.

3. Recommended scientific exercise methods

Exercise must be scientific and safe, if some training causes significant damage to the body, no matter whether it has an exercise effect, we should give up.

For some exercises, we also need to increase our own discrimination ability, we need to evaluate whether the exercise is reasonable and suitable for ourselves. The following is the recommended exercise by national athletes, first-level rescue personnel and Beijing Ba’ai Hospital doctors, which is recommended to collect and practice.

Single-leg knee lift extension leg—improve balance ability

• Bend the knee at 90 degrees, 5 times on each leg

Reason for recommendation: This training can increase the human body’s control over body weight, reduce the speed of balance ability decline, and reduce the occurrence of falls.

Mini-band side walk—relieve waist discomfort

• Experience at a slower speed of 3 times, 4 steps on each leg

Reason for recommendation: Replace backward walking with mini-band side walk, it can increase the safety of exercise, while also exercising the strength of the hip joint muscles, relieve the discomfort of the hip and waist.

Sitting knee extension training—strengthen the knee joint

Open the legs in an eight-shaped, repeat the action 5 times for each leg

Reason for recommendation: Sitting knee extension belongs to knee joint strengthening training, which can better exercise the muscles around the knee joint, improve the flexibility of the knee joint and relieve discomfort.

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