Michael Jackson himself. Scientists recommend running backwards during workouts

For most of us, walking is an automatic activity that requires no conscious effort. That’s why we often forget about the health benefits, writes ScienceAlert. But what if we stop walking on autopilot and strain our brains?

in 24News Breaker. Technology emerged telegraph channel. Subscribe so you don’t miss the latest and exciting news from the world of science!

Physical activity doesn’t have to be strenuous, even a brisk 10-minute walk a day can have many health benefits. But walking is a much more complex process than most of us think. Maintaining an upright position requires coordination between our visual, vestibular (sensations associated with movements such as twisting, turning, or moving quickly) and proprioceptive (awareness of where our body is in space) systems.

One of the most researched benefits of walking backwards is improved coordination and balance, which is beneficial for those suffering from knee osteoarthritis. It also forces us to take shorter, more frequent steps, which increases muscular endurance and also reduces the load on the joints in general. In addition, this type of walking is especially helpful for people with chronic low back pain because more of the lumbar spine muscles are active during this time.

Therefore, it is often used to treat disturbances in balance and walking speed in patients with neurological disease or after chronic stroke. And that’s not all.

Walking backwards beforehand is much more effective than normal walking for maintaining a healthy weight, because the energy expenditure is almost 40% higher in this case. If you’ve learned to walk confidently this way, try running. Not only will this strengthen the important muscles involved in knee extension, but it will also prevent injury. Also, a long backward run beforehand reduces the energy we expend during a normal run.

How to start training?

While walking backwards may have been easy before, that doesn’t mean it will be easy. Therefore, first try to eliminate possible obstacles and hazards that you might bump into or stumble upon on your way. It’s best to start indoors or outdoors in a flat, open area where you won’t bump into someone.

Try not to look over your shoulder. Keep your head and chest upright, pushing off with your big toe with each step.

When you feel more confident, you can increase your speed or even switch to the treadmill, making sure to use the handrail when necessary.

Focus on multiple sets instead of long distances and remember to start with no more than 20 meters without stopping.

Focus understood when it is better to exercise to effectively lose weight. Scientists have researched that physical exercise improves performance by a quarter over a given time period.