src='https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2513966551258002'/> Rightways: Two Fit Infolinks.com, 2618740 , RESELLER

Pages

Share This

Showing posts with label Two Fit. Show all posts
Showing posts with label Two Fit. Show all posts

Tuesday, July 13, 2021

Think forward, walk backwards

  https://youtu.be/rMxGVVBUSIc

Walking Backward: Benefits for Mind and Body - Healthline

 
Several studies also show that walking backwards can boost memory power
 

 

Walking in reverse is less stressful on the joints and can add bouts of increased intensity, similar to a brisk walk or an easy run.

LAST month, I wrote about how it is not strictly necessary to walk 10,000 steps a day for better health (Walking 10,000 steps a day, Two Fit, StarHealth, June 13).

Due the way our human brains are wired, we all assume walking always refers to forward motion.

Today, on a reader’s request, I’m going to discuss the effects of walking backwards, also known as retro walking or reverse walking.

Walking as a physical exercise has plenty of benefits: it’s easily accessible (though not in all areas, such as those under the enhanced movement control order), doesn’t require registration fees, and can be done any time at your convenience, indoors or outdoors.

However, walking in reverse makes the heart pump faster and circulates more blood and oxygen to the muscles and organs, including the brain.

Because it places a greater challenge on your body, walking backwards gives you a better cardiovascular workout, and perhaps, faster weight loss if that’s what you’re aiming for, compared to walking forward.

Apparently, 100 steps of backward walking is equivalent to roughly 1,000 steps of conventional walking, which explains why you can burn calories quicker.

Walking backwards also heightens your sense of balance and hearing, as you cannot depend on vision alone to steer you.
 

It’s great for people involved in a sport where they need to change directions rapidly or run backwards.

If you notice footballers in training, their coaches will include drills that include backward running and jumping.

Backward walking training is becoming a popular treatment method for people with musculoskeletal disorders, Parkinson’s disease, multiple sclerosis and cerebral palsy, as well as post-stroke patients.

Brain and pain 

Basically, walking backwards helps fire up the neuromuscular pathways that tend to get sluggish as we age.

One way to keep these neural circuits active is to exercise and slow down the natural rate of their degeneration.

Tests with backward-forward walking are also used for diagnostic purposes as these tests show how well our brain and body can coordinate our balance and mobility.

In addition, geriatricians might use walking backwards as a diagnostic tool to predict the likelihood of a fall in elderly people and patients with dizziness.

By regularly walking backwards, you are exercising the same neuromuscular circuits that these doctors are checking with this test.

Ageing brings about a lot of challenges, especially to our natural ability to “automatically” do things.

You may have noticed older people appearing to concentrate as they lift their feet to walk; this is because it is more difficult for them to “walk without thinking”.

This happens to the best of us when we lose the automaticity of walking.

For those experiencing lower back and knee pain, backward walking is a good alternative as the motion places less strain on the knees.

It may be useful for anyone experiencing pain going up and down stairs, or doing lunges or squats.

Hikers can also give their overused muscles a break by trying something different.

According to a 2019 study published in the journal BMC Musculoskeletal Disorders, a six-week retro walking programme resulted in greater reduction in pain and functional disability, and improved quadriceps muscle strength and performance in individuals with knee osteoarthritis, when compared to the forward walking or control groups in the study.

The subjects completed 10 minutes of supervised retro or forward walking training, in addition to usual care, three days a week for six weeks.

In another study published in the Journal of Biomechanics ,itwas also found that reverse or backward running reduced anterior knee pain.

From heel to toe

During a forward walk, most people will begin with the heel first gait as it is more efficient in transferring stored energy into motion so that our muscles don’t have to do as much work.

With each step, some energy of motion is lost when your feet hit the ground.

When you walk on the balls of your feet, you lose more energy due to these “collision forces” than you do if you walk heel first.

On the other hand, toe-walking, often used by ballerinas, requires activation of certain calf muscles that don’t need to be used in heel first walking, as your weight is directly supported by your heel.

In backwards walking, the toes have to contact the ground first and the heel is lifted off the ground last.

So, even if you have long legs, your strides can’t be too long unless you’re accentuating the movement.

If you’re an early riser (unlike me), you might be able to catch some backward walkers in action at our public parks.

They usually belong to tai chi groups, and while they walk, they will clap their hands as traditional Chinese medicine practitioners believe the palms have many acupressure points that can be stimulated via clapping.

Improved memory

Several studies also show that walking backwards can boost memory power and take you “back” in time.

In 2019, psychologist Dr Aleksandar Aksentijevic at the University of Roehampton, United Kingdom, and colleagues published a study called It Takes Me Back: The Mnemonic Time-Travel Effect in the Cognition journal.

They asked 114 volunteers to watch a video in which a woman has her bag stolen by a passer-by.

Ten minutes after watching the video, the participants were split into groups: one was told to walk forward 10m and another backwards 10m, while those in the control group stood in one place.

They were then asked 20 questions about the events in the video.

It was found that the backwards walking group got two more answers correct on average than the forward-walkers and the non-walkers.

The researchers also did another variation of the experiment, which tested several groups on how many words the volunteers could remember from a list.

One group walked backwards, while other participants simply imagined moving forward or backwards, or watched a video filmed on a train, which created the impression of moving forward or backwards.

In all scenarios, the backwards group or those who imagined walking backwards got the most answers right.

You don’t need to spend a whole lot of time walking backwards to reap its benefits. Just slot it in as a one-minute interval during your regular workout.

Check that the area behind you is clear so that you can walk confidently without bumping into anything.

Or find a partner so that he or she can keep an eye out for potholes and uneven surfaces, as our public roads and parks are full of them.

Better yet, grab a stick and have your friend lead you.

As muscles work in pairs and walking backwards recruits a new pair, you’ll inevitably feel some initial adjustments.

An added bonus is that your posture also improves while walking backwards as you tend to stand taller – it’s practically impossible to slouch while in reverse gear!

Combine both types of walking and add in some lateral walking as well to give all your muscles a workout.

As you get stronger and more confident, try walking backwards on an incline.

Having balanced muscles goes a long way towards reducing joint pain.

Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com. my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

Source link

 

Related post:

 

Stroke survivor Betty Ng (centre) being her usual active self at the Walk for Health event before the pandemic. Photo: Nasam   https:/...

 

Sunday, December 27, 2020

That calf of yours


These calf raises required no equipment and one of the simplest exercises to tone your muscles -


STOP Calf Pain | Best Stretches For Calves

https://youtu.be/D327Pwt-ONs

11 Easy Exercises to Slim Your Legs In 2 Weeks

https://youtu.be/YGTCKQU4E7Y


 

Some like them big, some like them small, but either way, the size of your calves can tell a lot about your health.

MEN take pride in having them big, but women want them slender.

It’s a skeletal muscle group that’s difficult to bulk or trim, even though it’s one of the most used in daily tasks.

If you’re unsure which muscles these are, I’m referring to the calves.

Genetics and anatomical structure play a significant role in how the muscle is shaped and how large it can grow.

The calves comprise of two main muscles: the outer gastrocnemius (known as the calf belly with two “heads”, i.e. medial head and lateral head), and the underlying soleus, which is the smaller of the two.

Together, they are responsible for bending the ankle joint upwards (dorsiflexion) and straightening it to point your toes (plantarflexion).

These two muscles taper and merge at the base of the calf muscle, and attach to the heel bone (calcaneus) via the Achilles tendon.

During walking, running or jumping, the calf muscles pull the heel up to allow the body to propel forward.

There is also another small muscle that runs beneath the gastrocnemius and soleus, called the plantaris.

It has a short belly and a long, thin tendon that connects to the Achilles tendon.

Functionwise, the plantaris muscle assists the gastrocnemius, but not significantly.

In fact, in 10% of the population, this muscle is completely absent.

Bigger or smaller?

Basically, the size of your calf muscles is determined by how far your heel bone (calcaneus) projects backwards, i.e. its length.

The longer this bone is, the smaller your calves.

In one 2011 study, researchers studied individuals of similar height, weight, lower limb length and foot length, and discovered that the ones with shorter calcanei had bigger calves.

Meanwhile, those with longer calcanei had more slender calves.

They also looked at the muscle recruitment patterns and found that people with shorter heels and big calves were using their medial gastrocnemius muscle more than the lateral gastrocnemius muscle while walking.

In contrast, those with longer calcanei had more evenly distributed calf contractions.

People with skinny ankles (small girth) will not be able to build bulk in their calves, although they have a lot more agility than their counterparts with thicker ankles.

Sprinters generally have bigger calves due to the extraordinary amounts of explosive power required to sprint short distances.

Long distance runners, on the other hand, tend to have slender, toned calf and leg muscles.

In fact, the calves in animals that move fast are practically non-existent.

Sausage legs

There is no ideal or normal proportion for the calves and ankle – it depends on what is beautiful to the eye.

Aesthetically, we are all wired to desire ankles that are smaller than the calves.

However, there is a condition where the ankle is just as thick or slighter thinner than the calf, making the lower leg look like a cylinder.

This “cankle” – a combination of the words “calf” and “ankle” – is not a medical term, but a word made popular in 2001 when Jason Alexander’s character in the movie Shallow Hal used it to criticise an overweight woman’s lower leg, saying, “It’s like the calf merged with the foot, cut out the middleman.”

When you have cankles, you’ll find it hard to differentiate the calf from the ankle. Some people call this “sausage legs”.

Women are more prone to this as it seems to run in the female line, with mothers, sisters and other female relatives tending to have the same lower leg shape.

Unfortunately, there is just so much you can do to alter it through natural means besides losing the fat that is covering the ankle.

Sometimes, however, these cankles are due to medical conditions like excessive water retention, kidney disease, bad sprains and surgery.

The calves are prone to tightening and cramping, especially after a workout, so be sure to stretch them out.

If your ankles remain swollen over a long period, do seek medical advice as it could be the sign of something sinister, like heart failure.

Managing those muscles

If you’re genetically predisposed to having big calves and don’t want to bulk further, the best you can do is to scale back on high intensity, skipping, plyometric and heavy weight-bearing exercises as they contribute to hypertrophy or muscle growth.

Also, don’t walk, hike or run up on an incline (e.g. hills or uneven surfaces) as these activities force your calf muscles to work harder.

They will definitely get stronger, but could also get bigger.

Instead, stick to running on flat surfaces.

To build your calf muscles, there are only two types of effective, yet simple exercises: heel or calf raises with knees straight (for the gastrocnemius) and with knees bent (for the soleus).

Start with one set of 12-15 repetitions with your feet parallel first.

Then turn your feet out (toes pointed out or away from the body) for the next set.

For the last set, turn your feet in. This forces your muscles to work from different angles.

To target the soleus muscle, repeat the entire sequence seated, perhaps with a light dumbbell on your thighs.

Do three sets, but only with your feet parallel.

You may not see noticeable bulk, but you’ll see some tone and more definition.

Stretch and soak

The calves are prone to tightening and cramping, especially after a workout, so be sure to stretch them afterwards.

The simplest way to do this is to stand at the edge of a step and place the balls of your feet on it.

Keep your legs straight (use the wall or railing for support) and reach your heels to the floor until you feel the stretch in your calves and Achilles tendon. This stretches your gastrocnemius muscles.

To stretch your soleus, do this with one knee bent, then repeat on the other side.

In addition, you can try soaking your lower leg in warm, salt water for 15 to 20 minutes before patting dry with a towel.

Then, apply some oil or lotion to self-massage the calves using stroking motions towards your hip.

Depending on your preference, you can use your fingers, palms, heel of your hand or knuckles.

Strong pressure reduces tension and pain in your muscles, while using a light pressure is more relaxing, especially before you retire for the night.

Benefits in all sizes

Fret not if your calves are big because there are some health benefits associated with it, according to a 2008 study published in the Stroke journal.

Apparently, regardless of age, gender, body mass index (BMI) and other vascular risk factors, those with bigger calves have fewer fatty deposits known as plaques built up in their arteries, thus lowering their risk for stenosis, carotid artery disease and strokes.

Researchers suspect this may be because big calves give the body another place to store fat that could cause problems when they’re floating in the bloodstream.

At the same time, people with bulky calves could also be more prone to non-alcoholic fatty liver disease as the calves act as a proxy for fat deposits.

In a 2013 study in the Journal of Physical Therapy Science, researchers concluded that the smaller a person’s calves are, the higher their resting heart rates might be.

In general, high resting heart rates, or anything above 100 beats per minute, have been linked to an increased risk of death, regardless of physical fitness.

A normal resting heart rate for adults ranges from 60 to 100 beats per minute.

A lower heart rate at rest implies more efficient heart function and better cardiovascular fitness.

So, all is fair whether you have big calves or small.

On that note, here’s to a brighter 2021!

By Revathi Murugappan, who is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

Source link

Related posts:

Exercises for Stroke Patients 

When A Stroke Strikes

Attacking the brain