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It is believed that walking backwards can reduce joint pressure and enhance bone movement. This can potentially lead to stronger bones, according to common claims
Maintaining bone health through weight-bearing exercises like walking is essential. (Representative/Shutterstock)
Strong bones are essential for survival and overall health. Weak bones can severely impact our ability to perform daily tasks and lead to a debilitating condition called osteoporosis. Osteoporosis makes bones fragile and susceptible to fractures. Therefore, maintaining bone strength is crucial for a healthy and active life.
It is a common belief that walking backwards strengthens bones. Due to this, some people have started practising walking backwards. To ascertain the veracity of this belief, News18 team spoke to orthopaedic and joint replacement surgeon, Dr. Sujoy Kumar Bhattacharya.
Is walking backwards really beneficial?
It is said that walking backwards reduces pressure on the bones between joints and facilitates bone movement, which strengthens them. However, Dr. Sujoy Kumar Bhattacharya states, “Nowadays, anything becomes a fashion. Those who say that walking backwards strengthens bones are talking nonsense. There is no scientific basis for this.” He adds, “There is no need to walk backwards to strengthen bones.”
While walking backwards can have its benefits in certain contexts, its impact on bone strengthening is not substantiated. Maintaining bone health through weight-bearing exercises like walking is essential, but the direction of movement is less significant. Adequate calcium intake, vitamin D levels, and a balanced diet are crucial factors for bone strength. Therefore, focusing on a holistic approach to bone health is more beneficial than solely relying on walking backwards.
What to Do to Strengthen Bones
Dr Sujoy Bhattacharya states that numerous ways exist to strengthen bones. Primarily, dedicate at least 30 minutes daily to physical activity. This benefits not only bone health but overall well-being. During this time, engage in activities such as brisk walking, cycling, swimming, or jogging – any exercise that involves bone movement and induces perspiration. Consistent daily practice will undoubtedly improve bone strength.
Secondly, when seated on a chair for work, extend your legs straight and hold for a short period before bending them again. Similarly, while sitting, straighten your back and extend your legs backwards for a stretch. It is important to avoid prolonged sitting; stand up every hour for two to four minutes to stretch your body. To further strengthen bones, reducing belly fat is crucial. Excess weight puts pressure on bones, contributing to weakness. Therefore, reducing belly fat is essential for bone health.
