Doctors recommend jogging to keep the body healthy. But have you ever thought that walking backwards can also be considered exercise? Jogging has many benefits, but surprisingly, walking backwards is no less effective. While jogging forwards is a well-known cardiovascular exercise, walking backwards presents a different challenge and engages the muscles differently. Doctors say that walking backwards is useful for increasing the performance of both the body and brain. But jogging or walking backwards—which is better for the body?
Table of Contents
Jogging and Walking Backwards
Doctors say that jogging is definitely good for the health of both the body and mind. Jogging is especially beneficial for keeping the heart healthy. Additionally, jog helps control blood sugar levels and eliminates insomnia. However, walking backwards offers some unique benefits and provides a break from monotonous exercise.
Walking backwards is especially beneficial for those who suffer from back and joint pain. For those who want to stay healthy with very light physical activity, walking backwards has many advantages.
Walking backwards also increases the metabolic rate, which is effective for weight loss.
Benefits of Jogging
Cardiovascular health
Jogging is a form of aerobic exercise that raises your heart rate, helping to improve cardiovascular health. Regular jogging strengthens the heart muscle, improves blood circulation, and reduces the risk of heart disease. It also helps regulate cholesterol levels and blood pressure, contributing to overall cardiovascular fitness.
Weight management
Jogging is a high-calorie-burning activity that can aid in weight management. Depending on intensity and body weight, jog can burn 200–400 calories per 30 minutes. It boosts metabolism, helping the body burn calories even after the workout is over.
Muscular strength and endurance
Jogging normally targets the lower body parts, including the calves, hamstrings, quadriceps, and glutes. Over time, regular jogging can improve muscle tone and endurance. It also engages the core muscles, contributing to overall body strength and stability.
Mental health benefits
Jogging has been shown to release endorphins, often called the “runner’s high,” which can improve mood and reduce stress levels. It can enhance cognitive function and promote better sleep, contributing to mental well-being.
Bone density
Weight-bearing exercises such as jog help increase bone density, reducing the risk of osteoporosis. The repetitive impact on bones stimulates bone-forming cells, strengthening skeletal structure.
Benefits of Walking Backwards
Walking backwards reverses muscle circulation. It strengthens the muscles in the back of the body. Exercises like walking backwards can be especially effective if you have pain in the lower back or waist.
Walking backwards requires more effort and energy expenditure, which leads to faster weight loss.
Since walking forwards is second nature to us, walking backwards requires extra coordination between the body and brain to maintain balance. Walking backwards has a special effect on the nervous system. In addition to walking, the brain must be aware of its surroundings, enhancing overall brain performance.
If our hamstring muscles are tight, it can lead to back pain. To alleviate knee or back pain, it’s important to stretch these muscles. In that case, walking backwards can be beneficial and help solve the problem.
Leg muscles stiffen even when walking forwards, but walking backwards places pressure on the muscles at the back of the leg, effectively engaging those areas. This helps tighten the leg muscles and improves overall leg health.
Walking can place a considerable amount of pressure on your ankles. However, walking backwards reduces stress on the ankle joints, making it an important consideration for those with leg pain.
Walking backwards increases body awareness. In this case, your connection with your body becomes more pronounced. The body communicates with the mind, and both brain and muscles work faster, improving focus.
Jogging vs Walking Backwards
Calorie Burn and Weight Management
Jogging: Generally burns more calories due to higher intensity and greater muscle involvement. It is highly effective for losing weight and burning calories.
Backward walking: Burns fewer calories per minute than forward jogging but can be made more intense by increasing speed or adding resistance. It offers a unique challenge and can complement a weight management program.
Muscle Involvement and Strength
Jogging: Primarily strengthens the muscles of the lower body with balanced involvement of the quadriceps, hamstrings, and calves. It supports core stability.
Backward walking: Places more emphasis on the quadriceps and can help correct muscle imbalances. It works the calves and hamstrings separately, providing a balanced muscle workout.
Impact and Safety
Jogging: Higher impact on joints, especially knees and hips. Over time, this can lead to wear and tear, especially if proper form is not maintained.
Walking backwards: Has less impact on the joints and is a safer option for those with joint problems or those looking to reduce stress on the knees.
Balance, Coordination, and Cognitive Function
Jogging: Improves overall coordination and balance, especially when running on uneven surfaces. However, it doesn’t challenge the brain as intensely as walking backwards.
Walking backwards: Significantly improves balance, coordination, and cognitive function, requiring focus and stability.
Accessibility and Practicality
Jogging: Easily accessible and practical, as it does not require special equipment or skills. It can be done almost anywhere.
Walking backwards: May require more space and a safer environment, especially when outdoors. It is less practical in crowded or uneven terrain.
Limitations
Jogging
Risk of injury: Repetitive impact on joints can cause overuse injuries, such as runner’s knee or shin splints.
Overtraining: Without proper recovery, jogging can lead to fatigue and decreased performance.
Walking backwards
Limited speed: It is difficult to reach the same speed as forward jogging, which can limit workout intensity.
Safety concerns: Moving backwards without being able to see where you’re going increases the risk of tripping or falling, especially in unfamiliar or uneven environments.
Combination of Both
To get better results, include both jogging and backward walking in your fitness routine. A combination approach can:
- Maximize muscle engagement: By alternating between forward and backward movements, you can engage a wider range of muscles and prevent imbalances.
- Improve cardiovascular fitness: Both exercises contribute to cardiovascular health, and varying them can prevent boredom and overuse injuries.
- Improve overall fitness: A combination of both exercises can lead to improved coordination, balance, strength, and cardiovascular endurance.
Who Should Consider Walking Backwards?
This type of exercise is not recommended for those who have difficulty controlling body weight or those with specific nervous system issues.
People with leg or knee problems should also avoid walking backwards. Walking backwards requires good visibility of the road and excellent balance. It can be difficult to maintain balance if you have foot issues, increasing the risk of falling and injury. For safety, it’s best to practice walking backwards in the presence of someone else.
Bottom Line
Both jogging and walking backwards offer unique benefits that contribute to overall fitness and well-being. While jogging is a tried-and-true method for improving cardiovascular health, endurance, and calorie burning, walking backwards serves as a viable alternative or supplement, especially for those looking to improve balance, coordination, and reduce joint strain.
However, walking backwards on the road can be dangerous. Practice this type of exercise in an open field or park. Ensure that the surface is free of holes or ridges, as falling while walking backwards may pose significant risks.
Pingback: How to Stop Overeating | Symptoms and Treatments