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Walking Tip: Walk Backwards and Sideways

Most of us learned to walk when we were around one year old. We've been walking ever since, and quite frankly, I think we got it down. We're pros at the whole walking thing. It's a great mode of transportation, and brisk walking is also great exercise. Thirty minutes a day will help you stay healthy.

Regular walking can get pretty boring though, not only for your brain, but also for your muscles. Why not step it up a notch? Throw your body a curve ball the next time you go for a walk, and mix it up with this routine, either in your local park or on a treadmill:

  • First 5 minutes: moderate walking
  • Next 5 minutes: brisk walking
  • Next 5 minutes: backwards walking
  • Next 5 minutes: sideways walking with right leg leading
  • Next 5 minutes: sideways walking with left leg leading
  • Last 5 minutes: moderate walking

Sideways walking means that you start with your feet together, with the outside edge of your right foot facing forward. Take a step forward with your right foot, then step your left foot next to your right foot, and so on. Or you can get fancy and cross your left foot over or behind your right foot. This way really stretches and works your outer thighs. Have fun with it, and as long as you keep moving, you're burning calories.

Fit's Tips: When you're walking backwards, make sure to keep alternating which shoulder you're looking over, so you don't strain one side of your neck.

Looking for more treadmill inspiration? I never get tired of seeing the OK Go video posted by my gal Giggle.

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Join The Conversation
Camarogirl67 Camarogirl67 8 years
Okay I do this and thought I was a little nutsy...THANK YOU for getting this out into the open!
Spectra Spectra 8 years
I have an elliptical machine and I go backwards on it...it really does work other muscle groups.
ma9321 ma9321 8 years
ehhhhh... i'm not sure I can run backwards but i'll sure give it a try!
esk4 esk4 8 years
I have knee problems and my PT. makes me do alot of backwards walking
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