Walking backwards in water can strengthen muscles, increase heart rate, and reduce the load on joints, so it is also recommended for people with arthritis.
Walking backwards in water is recommended as a way to increase your heart rate without putting strain on your joints and to relieve chronic lower back pain. Although it may seem strange at first glance, walking backwards, or retrograde walking, activates more muscles, improves heart function and burns more energy, say proponents of this exercise.
What are the advantages of walking backwards on water?
Several studies suggest that walking backwards in water can be an effective therapeutic method for patients with chronic back pain, and that it helps more than regular walking. In addition, this activity strengthens balance and a sense of stability.
The Arthritis Foundation explains that this is an excellent exercise for people who suffer from joint pain and stiffness, especially in the pool when the water reaches up to the waist.
Start by rising on your toes, press the front of your foot, and then shift your weight to your heels, while using your opposite leg and hands to push the water behind you, the recommendations say, reports the Telegraph.
For pain in the hands or upper back
Since this is a somewhat more demanding exercise, beginners to water walking are recommended to first try the usual forward walk. The water should be approximately waist-deep, but the more the body is submerged in the water, the less strain is placed on the joints.
Experts point out that for patients with pain in the shoulders, hands, or upper back, exercising in deeper water is a better option.
For a pleasant and relaxing effect on the joints, it is recommended that the water temperature be between 28 and 32 degrees Celsius.
Strengthens the legs and puts less strain on the joints
Dr. Susan Weil believes that walking backwards, even without a pool, is a beneficial exercise for balance, mobility, and some joint problems.
However, she believes that people with various joint problems may benefit even more from walking in water up to waist or chest height.
For even better full-body benefits, the Arthritis Foundation recommends walking backwards in water, which activates more muscles, especially around the spine, front of the thighs, and calves, while also increasing your heart rate. It also adds that walking backwards can strengthen your legs while putting less strain on your joints. /Telegraph/
