Taking a backwards kick is good for the knees
Mike Cola, a health and wellness coach and founder of The Fitness Lab (USA), said that walking is an important basic activity that helps prevent a sedentary lifestyle.
If work keeps you busy, just a simple walk a day can help you stay fit and active because every walk is valuable for your health.
" regular backwards training can help improve knee health and reduce the risk of joint pain in the future. Compared in intensity, going 100 steps back can be equivalent to going 1,000 steps," said fitness trainer Mike Cola.
Benefits of walking backwards
Mike Cola says that as you age, the ability to move flexibly forward, sideways and backward with control and stability will help you maintain your independence in life.
Mike also recommends that practitioners should choose a safe and comfortable space to do reverse lift, to minimize the risk of injury.
This exercise helps strengthen calf muscles, improve brain flexibility and agility because it requires the coordination of body parts and high cognition.
In addition, walking backwards is also a great way to improve balance and strengthen your calf muscles.
How to exercise
1. Basic pose
Stand up straight with your feet shoulder-width apart and your knees slightly bent down to maintain balance.
Make sure your body is not tilted forward or backward, and always keep your back straight.
2. Stepping back
Start stepping one leg back, then move the other leg back.
Movement slowly and pay attention to each movement of your legs and torso.
Make sure that you do not walk too long or too fast, to avoid loss of balance or putting too much stress on the knee joint.
3. Gradually increase the level
Initially, you can try to step back in a small space, then gradually increase the length and time as you get used to it.
Try to walk back for about 5-10 minutes, and then gradually increase the exercise time to get the maximum benefits.
