Sphinx Many elderly people like to walk backwards to exercise. However, Professor Dou Wenhao of Beijing Sport University told reporters that walking backwards is not just about walking when you want to, and there are many precautions.
Professor Dou Wenhao told reporters that from the perspective of sports and health care, walking backwards can mainly help people relieve back pain. Because walking backwards is more in line with the physiological curvature of the human body, it can relax the tension in the neck and waist to a certain extent. It can not only enhance the balance ability, but also strengthen the psoas muscles. exercise . For normal people, especially elderly Generally speaking, walking backwards can play a better role in strengthening the body.
However, Professor Dou emphasized that there are four things to note when walking backwards for fitness: First, there must be a reference when walking backwards. Beginners should lean forward first and let their legs fall naturally when walking. Carefully touch the toes first and then transition to the whole foot. The center of gravity should be placed in the front, so that even if the step is slightly missed, you will not fall. The arms should swing naturally to maintain overall balance. Walking this way can strengthen the waist and leg muscles, enhance balance, and consume more oxygen than walking upright.
Secondly, beginners should choose a flat venue with fewer people, preferably a straight track. Start slowly, take small steps, and walk for a short time. After practicing for a long time and with more repetitions, you can try walking on curves. The speed can be faster, the steps can be slightly larger, and the time of walking backwards can also be appropriately extended. In addition, when the reverse walker is already very proficient, the reverse walker can also increase the difficulty, such as walking backward uphill, walking backward in water or on grass, etc.
Professor Dou reminded the elderly to walk backwards according to their ability, especially those with cardiovascular and cerebrovascular diseases. disease Elderly people should exercise according to the doctor's advice. When the sick elderly exercise, they should sweat a little and not feel chest tightness. Don't blindly apply pressure, causing the body to be overwhelmed.
