Backward Walking Benefits: Don’t get time to complete 10,000 steps every day? Adopt backward or retro walking. More effect in less time, faster calorie burning and relief from knee and back pain. Know the secret hack and benefits of retro walking.
Retro Walking Benefits: In today’s busy life, it becomes difficult for many people to complete 10,000 steps every day. It is not easy to find time for a long walk between office, home and responsibilities. In such a situation, backward or retro walking is a smart fitness hack. It shows more effect in less time, this is its specialty. Retro walking done correctly not only increases the step count but also provides relief from joint and back pain.
What is backward or retro walking?
Backward or retro walking means walking backwards. This method has been used for a long time in gym training and physiotherapy. Walking backwards activates different muscles of the body, improves balance and burns more calories.
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How to complete 10 thousand steps by walking backward or retro?
- Retro walking provides more intensity in less time. This is why fitness experts consider it a “steps multiplier”.
- Do short sessions of 5-10 minutes a day
- Do it on the balcony, park or empty terrace of the house.
- Take support from a wall or railing in the beginning
- Focus on correct posture, not speed
- Secret Hack- Why effect like 100 steps = 1000 steps?
- This is not a mathematical calculation, but an intensity-based hack.
In retro walking, heart rate increases rapidly, muscles work more and energy is spent more. So the effect of 100 backward steps is felt to be almost the same as that of 1000 normal steps – especially in terms of calorie burn and fitness benefits.
Benefits of backward or retro walking
- calories burn faster
- Balance and coordination improves
- less pressure on knees
- Thigh and glute muscles become stronger
- the brain remains more alert
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How to get relief from back and knee pain?
Walking backwards does not cause direct impact on the knees and the waist muscles are activated at a different angle. This is why this method helps in providing relief from knee pain, lower back pain and stiffness. Physiotherapists also recommend it as a recovery exercise.