Walking is one of the best things that helps improve your mental and physical well-being. But which kind of walking is best for you: brisk walking or reverse walking? While brisk walking is basically walking at a fast pace reverse walking is walking backwards. Brisk walking is great for your heart and lungs. It enables you to get stronger overall. Walking backwards is less common, but it can work different muscles and make it more challenging. So, when it comes to brisk walking vs reverse walking, let’s find out which one is good for your health.

What is brisk walking?

Brisk walking refers to walking at a pace faster than your usual speed but not as intense as jogging or running. Brisk walking is a moderate-intensity activity in which most individuals walk at a speed of three to four miles (1-2 km) per hour, found a study published in BioMed Central. It is generally defined as walking at a pace where your heart rate increases and you start to breathe a little harder. However, the speed of brisk walking can vary depending on a person's fitness level.

Walking is good for your health. Image courtesy: Adobe Stock

4 benefits of brisk walking

Know the benefits of brisk walking and why you should try it:

1. Improves cardiovascular health

Brisk walking increases your heart rate, making your heart muscles work harder and become stronger. It also improves blood flow throughout the body, ensuring that your organs get enough oxygen and nutrients. Regular brisk walking can help lower high blood pressure, which is a risk factor for heart disease and stroke. A study published in Preventive Medicine found that walking briskly for 30 minutes, 5 times a week, can be good for people aged 50 to 65. It helps them stay healthy and reduces their risk of heart problems.

2. Helps to lose weight

Brisk walking is a good way to lose weight. It helps burn more calories than normal walking, as found in a study published in the Journal of Physical Therapy and Science. It helps burn more calories which helps create a caloric deficit, which is essential for weight loss. Additionally, regular brisk walking can boost your metabolism, meaning your body burns more calories even when you are at rest.

3. Keeps stress at bay

Brisk walking is a great way to reduce stress and anxiety. The rhythmic motion may help clear your mind and promote relaxation. Plus, walking releases endorphins which enhances your mood and reduces symptoms of depression. According to a study published in the Journal of Pediatric Nursing, a 12-week brisk walking program may be useful in reducing anxiety and depression.

4. Regulates blood sugar levels

“Brisk walking helps improve insulin sensitivity, meaning the body can use insulin more effectively to regulate blood sugar levels. It promotes glucose uptake by the muscles, helping to lower blood sugar levels. Regular brisk walking may help to prevent or manage type 2 diabetes by reducing insulin resistance,” says fitness expert Bhavna Harchandrai.

Side effects of brisk walking

• Joint pain or injury: If not done correctly or excessively, brisk walking can lead to pain or injury, particularly in the knees. Most common amongst the 60 age group who engage in brisk walking as their only form of exercise.
• Muscle soreness: If you are new to brisk walking or if you increase your intensity or speed quickly, you may experience muscle soreness and tightness, particularly in the lower back.
• Risk of falls: Walking briskly on uneven surfaces or in poor weather conditions may increase the risk of falls and associated injuries.
• Blisters or foot pain: Poor footwear or improper walking technique can cause blisters, foot pain, or plantar fasciitis.

What is reverse walking?

Reverse walking, also known as backward walking or retro walking involves walking in the opposite direction to normal walking. Reverse walking can reduce joint stress and improve muscle strength in the lower limbs. Plus, this exercise has no negative effects on the body because it stimulates the major muscles in a rhythmic and dynamic method. The exercise routine requires no additional tools or equipment, making it useful and safe for reducing health issues, as found in a study published in the Journal of Physical Therapy Science.

Benefits of reverse walking

1. Improves balance and coordination

Reverse walking forces your body to adapt to a new movement pattern, challenging your sense of balance and coordination. This challenge engages different areas of the brain, improving spatial awareness and reducing the risk of falls. A study published by the Research Gate found that backward walking programs are more effective than elderly exercise to increase control postural coordination, and reduce fall risk in elderly.

2. Improves muscle strength

“Reverse walking targets different muscle groups than forward walking, particularly the hamstrings, calves, and glutes. These muscles are often underutilized during everyday activities. By engaging these muscles in a new and challenging way, reverse walking can help strengthen and tone them,” says the expert. This increased muscle strength can improve overall balance and coordination, reduce the risk of falls, and enhance athletic performance, as found in a study published in the Gait and Posture.

3. Reduces joint pain

Reverse walking may alleviate joint stress, particularly in the knees. When you walk forward, your knees support the majority of your body weight. However, backward walking distributes weight more equally across the joints, which relieves pressure on the knees. This can be particularly beneficial for people with knee problems or those recovering from knee injuries, as found in a study published in the Journal of Orthopaedic Surgery and Research.

4. Helps to lose weight

“Reverse walking can be an effective way to lose weight. While it may not burn as many calories as some high-intensity workouts, it can still contribute to weight loss when combined with a healthy diet. Reverse walking engages different muscle groups, increasing your overall calorie expenditure,” says the expert. Additionally, it can improve your balance and coordination, making other forms of exercise, such as running or dancing, more accessible and enjoyable.

Reverse walking can help you lose weight. Image courtesy: Freepik

Side effects of reverse walking

1. Increased risk of falls

Walking backward is a less natural movement for most people, which can lead to poor balance and coordination. Since you are unable to see where you are going, it can be more difficult to spot and avoid obstacles when walking backward, thus increasing the risk of tripping or falling.

2. Muscle soreness

Reverse walking uses different muscle groups than forward walking, which might put stress on muscles that are not used to the new movements. If not done correctly or in moderation, reverse walking may lead to muscle soreness, particularly in the calves.

Brisk walking vs reverse walking: Which is better?

Brisk walking and reverse walking both have their unique benefits and the choice between the two depends on your fitness goals and current physical condition. Brisk walking is ideal for improving cardiovascular health, weight loss results, and overall endurance. It is more accessible and less risky, making it suitable for people of all ages and fitness levels.

On the other hand, reverse walking is excellent for enhancing balance, coordination, and muscle strength, particularly in the lower body. It is beneficial for those recovering from injuries, dealing with knee problems, or looking to add variety to their workout routine. However, it requires more caution due to the higher risk of falls and injuries.

Ultimately, combining both types of walking into your routine can offer a balanced approach, providing a wider range of benefits. However, it is always advisable to start slowly with reverse walking and gradually increase intensity as you build strength, and consult your healthcare provider before incorporating any form of walking in your fitness routine.

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