Brisk walking vs reverse walking: Which is better?

Brisk walking vs reverse walking: Which is better? | XpertsReviews.com

Brisk walking or walking backwards: Not sure which option is best for your overall health? Learn the pros and cons of both to help you decide which one is right for you.

Walking is one of the best ways to improve your mental and physical well-being. But which type of walking is best for you: power walking or reverse walking? While power walking is essentially walking at a brisk pace, reverse walking is walking backwards. Power walking is great for your heart and lungs, and it helps you get stronger overall. Backward walking is less common, but it can work different muscles and make the task more challenging. So when it comes to power walking or reverse walking, let’s find out which one is better for your health.

What is brisk walking?

Brisk walking involves walking at a faster pace 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 1 to 2 km per hour, according to a study published in BioMed Center. It is generally defined as walking at a pace where the heart rate increases and one begins 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 of Adobe Stock

4 Benefits of Brisk Walking

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

1. Improves cardiovascular health

Brisk walking increases your heart rate, which forces your heart muscles to work harder and become stronger. It also improves blood flow throughout your body, ensuring your organs get enough oxygen and nutrients. Regular brisk walking can help reduce high blood pressure, which is a risk factor for heart disease and stroke. A study published in Preventive medicine A study showed that walking briskly for 30 minutes, 5 times a week, can be beneficial 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 burns more calories than regular walking, according to a study published in the Journal of Physiotherapy and Science. This helps burn more calories, which helps create a calorie 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.

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3. Keeps stress at bay

Brisk walking is a great way to reduce stress and anxiety. The rhythmic movement can help clear your mind and promote relaxation. Plus, walking releases endorphins that improve your mood and reduce symptoms of depression. According to a study published in the Journal of Pediatric NursingA 12-week brisk walking program may be helpful in reducing anxiety and depression.

4. Regulates blood sugar levels

“Brisk walking improves insulin sensitivity, which means the body can use insulin more effectively to regulate blood sugar. It promotes the uptake of glucose by muscles, which helps lower blood sugar levels. Regular brisk walking can help 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, especially in the knees. This is more common in people over 60 who practice brisk walking as their only form of exercise.
  • Muscle pain:If you start brisk walking or quickly increase the intensity or speed, you may experience muscle pain and tension, especially in the lower back.
  • Risk of falls: Walking briskly on uneven surfaces or in poor weather conditions can increase the risk of falls and related injuries.
  • Blisters or foot pain: Improper shoes or walking technique can cause blisters, foot pain, or plantar fasciitis.

What is reverse gear?

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. In addition, this exercise has no negative effects on the body as it stimulates the main muscles in a rhythmic and dynamic way. The exercise routine does not require any additional tools or equipment, making it useful and safe to reduce health problems, as shown by a study published in the Journal of Physiotherapy Sciences.

Advantages of reversing

1. Improves balance and coordination

Walking backwards forces your body to adapt to a new movement pattern, testing your sense of balance and coordination. This challenge engages different areas of the brain, improving spatial awareness and reducing the risk of falling. A study published by the Search portal found that reverse walking programs are more effective than elderly exercises in increasing postural coordination control and reducing fall risk in older adults.

2. Improves muscle strength

“Backward walking engages different muscle groups than forward walking, including the hamstrings, calves, and glutes. These muscles are often underused during everyday activities. By engaging these muscles in a new and challenging way, backward walking can help strengthen and tone them,” he says. This increased muscle strength can improve balance and overall coordination, reduce the risk of falls, and improve athletic performance, according to a study published in the Gait and posture.

3. Reduces joint pain

Walking backward can relieve joint stress, especially in the knees. When you walk forward, your knees support most of your body weight. However, walking backward distributes the weight more evenly across the joints, which relieves pressure on the knees. This may be especially beneficial for people with knee problems or those recovering from a knee injury, 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 targets different muscle groups, increasing your overall calorie burn,” says the expert. Plus, it can improve your balance and coordination, making other forms of exercise, like running or dancing, more accessible and enjoyable.

A woman measuring her abdominal fat
Reverse walking can help you lose weight. Image courtesy of Freepik

Side effects of reverse walking

1. Increased risk of falls

Walking backwards is a less natural movement for most people, which can lead to a lack of balance and coordination. Because you can’t see where you’re going, it can be harder to spot and avoid obstacles when walking backwards, increasing the risk of tripping or falling.

2. Muscle pain

Walking backwards uses different muscle groups than walking forwards, which can put strain on muscles that are not accustomed to the new movements. If not done correctly or in moderation, walking backwards can lead to muscle soreness, especially in the calves.

Fast walking or reverse: which is better?

Both brisk walking and reverse walking have their unique benefits, and choosing between the two depends on your fitness goals and current fitness level. Brisk walking is great for improving cardiovascular health, weight loss results, and overall endurance. It’s more accessible and less risky, making it suitable for people of all ages and fitness levels.

On the other hand, back walking is great for improving balance, coordination, and muscle strength, especially in the lower body. It is beneficial for people recovering from injuries, suffering from 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 provide a balanced approach, offering a wider range of benefits. However, it’s always advisable to start slowly with reverse walking and gradually increase the intensity as you build strength, and to consult your healthcare professional before incorporating any form of walking into your fitness routine.

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