Top 3 Reasons Seniors Should Walk Backwards (& how to do it)
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- Опубліковано 20 бер 2024
- In today's video, we delve into the often-overlooked practice of walking backward, especially for seniors. Join Ed Deboo, PT, as he offers invaluable insights into the benefits of this unconventional yet highly effective exercise routine.
3 Reasons to walk backward:
1. Improved Balance and Coordination: The video starts by emphasizing the importance of maintaining balance and coordination as we age. Walking backward challenges proprioception and spatial awareness, helping seniors enhance their stability and reduce the risk of falls. Through easy-to-follow demonstrations, viewers learn how this simple practice can significantly improve their balance and coordination.
2. Reduction of Knee Arthritic Pain with Improved Function: For many seniors, knee pain due to arthritis can severely limit mobility and quality of life. The video highlights research-backed evidence showing how walking backward can alleviate knee pain and enhance joint function. By relieving pressure on the knees and promoting a smoother gait pattern, this exercise provides a gentle yet effective way to manage arthritic discomfort.
3. Keeping Your Brain Sharp: In addition to its physical benefits, walking backward also offers cognitive advantages. The video explores how this activity stimulates the brain by engaging different neural pathways and promoting mental agility. Through insightful explanations and practical demonstrations, viewers discover how incorporating backward walking into their routine can contribute to maintaining cognitive function and overall brain health as they age.
The video features step-by-step instructions on how seniors can safely incorporate backward walking into their fitness regimen, even if they have compromised balance. With demonstrations tailored to different levels of mobility and stability, viewers learn proper techniques and precautions to ensure a safe and effective workout experience. From utilizing support aids like a gait belt to practicing in a controlled environment, the video offers practical tips to help seniors reap the maximum benefits of walking backward, regardless of their current fitness level.
Whether you're a senior looking to enhance your physical and cognitive well-being or a caregiver seeking innovative exercise solutions for your loved ones, this video provides valuable insights and actionable advice to help you stay fit, active, and sharp in your golden years. Don't miss out on the transformative benefits of walking backward - press play and start your journey towards better health today!
To my valued UA-cam subscribers, I have categorized my most popular videos based on body parts, from headaches to foot pain to make it easier for viewers to watch helpful videos. Enjoy & I hope they help!
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Enjoy!
According to my experience walking backward for a wihle after I had walked (Hiking) for quite a while and the body got abit tired, is like a refreshing massage for the back the rest of the body.
Yes, great point!
I know it isn't exactly the same, but for people with access to a pool, backwards walking in the water is a good way to start and get used to the mechanics before trying a terrestrial backwards stroll. Also, the cognitive aspect that Ed mentions is pretty obvious right from the start. All of our lives we watch things come closer as we move towards them. But when walking backwards everything is moving away from you. Your brain notices and you are left with a completely different view of the world.
Excellent insight, thank you for sharing!
So true! I had a benign brain tumour removed successfully 6 yrs ago but one of things that bothered my altered brain was things moving quickly towards me. This was my first yr of recovery, so I would ride racing backwards so things were passing me from behind. My brain got to things that way & I was able to gradually handle images coming at me quickly! But I was then used to backward things & so was happy to walk backwards! So good for brain & body!😀
@@gloriareszler4196 Happy to hear you are feeling better!
I have been doing this for well over a year. It really has become almost second nature. I can even run backwards. Like go up hill backwards, puts a real burn in the quads. Has several other benefits. Mainly, it has taken away morning stiffness in my back. Improved my posture. Added tone to other muscles besides legs. And helped with weight loss. Really looking forward to some testing later this year on mental status. I am only 71, hoping it helps delay some decline as I get older.
Excellent Larry, keep it up 👍🏻
Yes I do this too. People look at me like I am crazy but I walk up a steep hill backwards. I count 10 steps and turn forward then do 10 steps backwards and keep repeating up the hill. It’s great cardio and is second nature at this point. This hill is so steep that walking backwards is a relief to take the strain off going up the whole thing forward.
Awesome!@@Kunyazaforever
Excellent!!👍 So good for our body & brain. I walk backwards when grocery shopping using my shopping buggy to help support me! Also when waiting in any line, I no longer become impatient and use this valuable time - after all, I am 76 yrs old and every minute is invaluable - to do balance exercises!🙂 Using the shipping buggy to help support me if I need!
Keep it up 👍🏻
❤ excellent.so good practice
Good advices for all.
I walk backwards exiting the supermarket entrance after shopping, saves $$$😂
lol@@MrLpi
I walk barefoot in the nature and since one year I walk backwards for 10 minutes and then forwards and again 10 minutes backwards…this is very very good I can feel it in my body 👍🍀
Awesome 😎
77
I'm 61 yrs old, and as a part of my weekly workout, I power walk 2 miles a day 2-3 times a week and definitely walk 300 hundred yards backward, stair climb 26 up 26 down x4, then power walk 1.5 miles.....❤👍🏾💪🏾
Awesome, keep it up 👍🏻
It's a interesting subject for me because I have been backward walking for over 10 years. I backward walk about 500 steps, which I do after my mirmal forward brisk walking over 6000 steps. This activity has become a normal thing for me now. However, my initiative to backwards walking was to do reverse activity to my forward regular walking. This way I thought that I do some balancing of my walking activity. Now I understand that it accrues some benefits for the health. I'm so excited about it. Thank you for giving some significance to it.
Yes! Keep it up 👍🏻
@TheNimaldez. I am trying to relate what you said to what I am doing. I really don’t know how many steps I take, but I try to walk every day on the treadmill for 30 minutes on days that I am feeling a little off, I don’t bother going fast at all. Other days I could speed it up when I’m feeling more energetic. My problem is I don’t know how many steps I’m taking. I’m just there for 30 minutes if you have been doing your regimen for over 10 years and you still think it has beneficial, I am interested in trying it. What I have done so far is forward on the treadmill for 30 minutes and then backward steps, up a step and down for five minutes. I’ve only been doing the backward step up for a couple of weeks and already I can tell a beneficial difference. so I’m looking around on UA-cam for something to add to those two things.
My apartment complex for older adults has railings in the hallways. Perfect support for backward walking!
Excellent 👍🏻
.😊Ppl@@FrontRowwithEd
Excellent!!
Thank you! Cheers!
Excellent video. Definitely i will try.
Thank you .
Most welcome 😊
Nice! I’ve been thinking about doing this! You’re so inspiring! I’ve started walking at a park in my neighborhood and just bought a pedometer. A diagnose of osteoporosis last year has made me more aware of the importance of maintaining strong bones and muscles. Thank you ❤
You are so welcome Debbe!
Excellent
Thanks Dawn!
Thank you❤
You're welcome 😊
If you live in senior housing, they usually have railing down the hallway. You can use this to help with walking backwards. Also, if you walk around a place of business, they have ramps, you can walk backwards on the ramp. It usually takes about 30 steps on a ramp.
Good advice!
I've been walking backwards for a couple of years now.
I tried walking on a NOT IN USE street but that is hard. In Southern California we have HEATED pools that use geo heated water and with the mild winters, I walk backwards in the shallow end of a pretty large pool whenever I'm here. I generally exercise in the evenings when I share the pool with few others. As stated, it will drastically improve your balance and it now feels natural for me to walk backwards. There are other videos that address strengthening the knees which is why I started doing this exercise.
Excellent idea of walking backward in a pool, thanks for sharing!
It improves your balance
Yes, it does!@@eleniritsou4305
Walking backwards challenges the mind and the body. I'm all for it!
Excellent Paul!
Super cool 😊
Thx
Glad you like it!
I’ll do this on my driveway. Thankyou !
Very welcome Sue!
Thank you Sue for that great idea of doing it in the driveway
@@kateoconnor8663 thanks for commenting because I have forgotten to do it. 🤪
Join our Facebook Group to learn about my Osteoporosis course facebook.com/groups/livewell50. My book, 10 Minute Strength Training for Seniors is now available www.amazon.com/10-Minute-Strength-Training-Exercises-Seniors/dp/B0CHQMCC6N
I go backwards on my stairs down to basement helping with my knees, stretching my calves muscles and doing push ups in a vertical position ❤
Well done!
Thank you so much this is huge information that could help me a lot I am having problem with my balance lately and I am doing a lot of exercises for that and I also know what you said about challenging the brain
You are very welcome! remember to be careful, but it is a great way to work on multiple things at once 😎
I started today and I couldn't believe I did it very well considering that my balance is off I could walk better backwards than the front who knew?
Yes, it will help! @@sirenagarrido3836
I walk daily the past many decades to get my goal 10k and more, the 1 k walking backward is including during my walk and fast. Yes daily! Many people in the streets asked me why i do it, telling them to Google or youtubing. My tips are to do it on the side of the streets against the coming traffic that way you see the car coming. Do it during the off traffic time like 2 pm when everyone at work, empty roads in the neighborhood. Avoid the side walks as they are uneven that cause falling, but the streets are safer. I do it for many decades. Am 71, driving car daytime without wearing glasses, sleep every night straight 8 hours like a toddler. Yes i make 1k backwards every single day. I counted and using my pedometer. When you started this, make sure when you change to forward motion , STOP completely BEFORE you turn around to the normal walk position. DON'T turn around while walking backwards. I fell a couple times at the beginning on that mistake making you lose balance doing 2 motions at the same time.
Wow great work and thanks for sharing 👍🏻
Superb
Thank you! Cheers!
Great advice…..as a former strength and conditioning coach I always taught AP position and movement in that position
Great advice….as a former strength and conditioning coach I taught movement from the AP position
Thanks 🙏🏼
It's real pleasure indeed to watch your video .Thank you very much,will try to do the exersise
You are welcome!
If I am waiting for a bus I do walking exercises. I need a stretch of ground and not too many folk around. Includes backward walking and heel toe walking. Both exercises make my legs feel very different. I feel a lot of muscles engage differently and there is a complexity to the actions of the foot which engage in subtle complicated movements.
Yes, well said Craig!
Is an elliptical better, equal, or not as good as a treadmill for walking backwards? Love your channel - just found it!
Thanks and welcome to the channel Lori! If you have access to a treadmill, I would rather you use that. Take care!
I was thinking about rigging up a pulley with weights, so I could walk backwards lifting/lowering the weights. Is this a good idea?
Going to try this daily 😅. It's actually kind of fun!
Yes it is, be safe!!
I am walking backwards daily for 15 minutes I am very confident and also having its benefits I am Ramamurthy Bangalore
That’s great Ramamurthy! Hello to Bangalore
Amen! I do this on an S drive at the gym, or round the track. Both my sisters have now bought in! Walk backwards every day!
Excellent Susan! Keep it up 😎
Brilliant!! Thank you. John, Australia. (Group 3, use a cane)
Thanks John and hello to Australia 👍🏻
I started walking bwds about a month ago, on a treadmill. I was wondering about incline - so thanks for that tip. Does increased speed also make it more effective?
Yes, it does, but safety first and foremost!
Hi thanks for your valuable suggestion. But just wanted to make sure that I need to keep my treadmill switch off while I am walking backwards right? Please confirm.
Great question, it depends. The treadmill that I use at the gym does not move unless it is on, so I keep it at a low speed when I walk backwards. Safety is the biggest thing, so even if you turn it on use the railings and just keep it slow, as you get more comfortable, you can always increase the speed
@@FrontRowwithEd Thank you so much for the clarification!
of course! @@madhavigogineni304
After watching this, I started to pay attention to walking backward. I have a conundrum; I walk backward while edging my curbs, or weed whacking my flower beds, and I don’t even think about it. But when I walk backward just to do it, it’s more difficult.
Interesting!
I have chronic pain in hip. Unfotunatly , wakling in backwards hurts me.do you have any advise please?
Sure, take a look at this video ua-cam.com/video/JIAbfS8RL-I/v-deo.htmlsi=uuG_fhUfXB6UQtKR. Let me know if it helps, good luck and stay pro-active!
Thanks I have stated walking backward for few minutes every day.would cycling backward have same benefit.
No, cycling would not give you the same benefits and balance and coordination
@@FrontRowwithEd I just now read the comment from the person asking about cycling backwards. I got a mental image and I would think that’s a recipe for disaster. Unless it’s a stationary bicycle.
I tried the backward walking up and down my hallway and it actually made me feel travel sick 🤷♀️
Oh, then I would not recommend doing it at this time
I like the sofa and wall backward walking, but on a treadmill its a silly thing to do for. Seniors you might cause injury on your tail bone if you fall
Yes, the treadmill variety is only for those with good balance. The wall and sofa will work fine
I remember reading one person who said they turn around backwards on a treadmill that is not going anywhere and then they hold the arms and push with their feet on the floor of the treadmill. I would imagine that is slow motion backward walking, but it sounds perfectly safe to me. I’m just about to go out and try that on my treadmill now to see if I can get the floor moving without the treadmill being on.
@@libbyworkman3459 Good idea, let us know how it goes!
@@FrontRowwithEd it did not work. The walking surface did not budge. And I thought I would try what another UA-cam said, to stand on the sides turn it on, turn around and walk backwards very slowly. That did not work either. My treadmill is too wide to do that safely. So I am back to backward step up step down and it is working fine. I have a balance pad and I also have a walker. I use those two things in combination and for five minutes every day I step up backwards step down forwards step up backwards, step down forwards, alternating feet. It has been almost 2 weeks, and I can definitely feel an improvement in the muscle, the tendons in the back of my knees, no longer hurt at all.
I heard about that from doctor Alan Mandell but I think I'd be looking ridiculous in these streets don't you think?
Yes :) but maybe at home or the gym
How do I walk backwards on a treadmill? I can start it and then turn around. Any suggestions would be appreciated ( I am 65)
@suec87. I have a treadmill and I cannot imagine starting it and then turning around. Do you use a particular technique? The last thing I want is a case of road burn on my face from falling flat while the treadmill is on. I remember reading where one person said they do not turn the treadmill on. They just turn around backwards and push the walking surface with their feet while holding onto the arms. I think I’m gonna go out where the treadmill is now and try that. I can now report that does not work. The walking surface does not budge.
Who would have thought that working at an elementary school and walking daily a line of 4 and 5 year olds would actually be good for me! 😂 I am only 60 though! Am I a Senior?
Yes just keep walking!
That’s great!
@Belenshares Your age changes depending on other people. 30 is old to a very young person. 40 is young when you are 70 looking back. I told my nephew last month that I have always felt to be 12 years old. So it definitely is a movable yardstick.
@@libbyworkman3459 Agree!
😊👍🙏
Happy to help!
I’ve got a big trouble with my muscles by doing it.
How about climbing stairs backwards?
Yes, you can do that, but it's harder
Riding a bicycle is a great way to exercise. Ebikes are bringing many older adults back to cycling.
Cities need to do more to encourage people to ride bicycles. Safe protected bike lanes and trails are needed so adults and children can ride safely. Speak up for bicycles in your community. Bicycles make life and cities better. Ask your local transportation planner and elected officials to support more protected bike lanes and trails. Children should be riding a bicycle to school and not be driven in a minivan. Be healthier and happier. Ride a bicycle regularly.
I have Knee Pain , I Started walking Backwards Last week Every day Around 25 Minutes a Day . No change in my Knees Yet But I have Pain / Soreness In my Calf`s anyone know Why ???? am i doing something wrong ??? I will stick at it and see what Happens after another few weeks .
I would not walk for 25 minutes at a time, cut it down to about 10-12 and see how your calves respond
I would refer this video to my clients if you didn’t have the alarm in the beginning.
Sorry just needed to make sure people were safe.
Just keep an eye out for the dog…. 😂
Yes for sure😎
@@FrontRowwithEd ours are 15# each and CONSTANTLY underfoot. You’d think a sense of self preservation would keep them away but that’s not how things are around our house… Great vid!
Why is it that my chiro asked me not to backwards walk? I’ve always backwards walk…..
Ask them why and let me know . Maybe due to your balance?
@@FrontRowwithEd , That was a few years back, I should’ve of back then. I don’t go anymore. My balance is fine also then. I thought it was a strange thing to say tho.
I don't know ... 🤔
Just try it for a few weeks then decide
I go backwards on stairs, easier on my knees.
Yes it can be!
Bicycles, ebikes, electric cargo bicycles, robo taxis and escooters are great options for last mile, short distance travel.
Reduced transportation costs and fossil fuels free transportation.
Cities need to do more to encourage people to ride bicycles by providing SAFE, PROTECTED BIKE LANES and trails. Every adult and child should own a bicycle and ride it regularly. Bicycles are healthy exercise and fossil fuels free transportation. Electric bicycles are bringing many older adults back to cycling. Ride to work, ride to school, ride for health or ride for fun. Children should be able to ride a bicycle to school without having to dodge cars and trucks. Separated and protected bike lanes are required. It will also make the roads safer for automobile drivers. Transportation planners and elected officials need to encourage people to walk, bike and take public transportation. Healthy exercise and fossil fuels free transportation. In the future cities will be redesigned for people not cars. Crazy big parking lots will be transformed with solar canopies generating free energy from the sun.
Video Should make or translate in Hindi.
Walking is great, but it's not enough.
Yes true
Also prepares you for zombie attack.
Yes, that was my 4th reason, but the video got too long :)
TOO MUCH CHIT CHAT!
Sorry Robert but it’s called teaching
Just adjust the playback speed, I do