10 min Walking Workout For Ages 50: Exercise for Seniors to Lower Back Pain
10 Min Walking Workout for Ages 50+! Welcome to our walking workout with a twist to help lower back pain -- walking backwards also known as retro walking or reverse walking! In this beginner walking backwards video, we provide step-by-step instructions, safety tips, and a guided routine to help you get started safely and effectively. Whether you’re new to exercise or looking for a quick routine to fit into your day, this quick workout is perfect for you. Walking forwards and backwards is a fantastic way to stay active, boost energy. This unconventional practice has been gaining attention for its health benefits. Don’t forget to subscribe for more senior-friendly workouts and health tips!
Walking backward engages your muscles differently than walking forward. Normally, your heel hits the ground first, but when walking backward, your toes hit the ground first. The health benefits include:
✅ Lower Knee Pain: Strengthening the quadriceps can reduce knee pain. A 2019 study found that backward walking significantly reduced pain in individuals with knee osteoarthritis.
✅ Reduce Lower Back Pain: Studies show that backward walking activates back muscles more and increases hamstring flexibility, which can alleviate lower back pain.
✅ Improve Balance: Backward walking training can enhance balance by improving spine and pelvis stabilization.
00:00 Introduction
01:21 Warm Up
04:25 Walking Backwards Workout
12:43 Cooldown
Check with your healthcare professional before doing this exercise. We recommend practicing safely with support of a friend or loved one and/or a sturdy support such as a wall, countertop, or table. Start doing it for a few minutes and build up gradually. When you're ready to go outside, have the support of a friend. As you get more comfortable with the motion, It can also be done on a treadmill, holding on to the handrails and moving at a low speed.
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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.
Sources:
✳️ BMC Musculoskeletal Disorders: Effect of 6-week retro or forward walking program on pain, functional disability, quadriceps muscle strength, and performance in individuals with knee osteoarthritis: a randomized controlled trial (retro-walking trial): https://bmcmusculoskeletdisord.biomed...
✳️ Effects of Backward Walking on Hamstring Flexibility and Low Back Range of Motion International. Journal of Exercise Science: https://digitalcommons.wku.edu/ijes/v...
✳️ Journal of Chiropractic Medicine: Lumbar Muscle Activation Pattern During Forward and Backward Walking in Participants With and Without Chronic Low Back Pain: An Electromyographic Study https://www.ncbi.nlm.nih.gov/pmc/arti...
✳️ A Backward Walking Training Program to Improve Balance and Mobility in Acute Stroke: A Pilot Randomized Controlled Trial https://journals.lww.com/jnpt/Fulltex...
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