THE PHYSICAL AND MENTAL GAINS OF RETRO WALKING REVERSE YOUR ROUTINE
Psychologists and self-help gurus say it doesn’t help to dwell on where you’ve been. But what if walking backward — literally — could benefit your health? According to a 2023 CNN health report, walking backward is a unique exercise regimen with potential advantages for your joints. Contrary to traditional forward walking, retro walking, as it is often referred to, engages different muscle groups, fosters improved balance, and contributes to overall fitness in various ways. One of the primary benefits is the engagement of muscle groups not heavily used in forward walking. When walking backward, you use your hamstrings, calves, and glutes to a greater extent. This variance in muscle engagement can lead to enhanced strength and toning, providing a good workout. Walking backward can be particularly beneficial for those recovering from injuries and/or dealing with joint issues. The unique motion of retro walking puts less strain on the knees, making it a safer alternative for damaged joints that still delivers cardiovascular benefits through a low-impact workout.
As people age, balance and coordination are crucial components of overall fitness. Retro
walking challenges both brain and body to adapt to a different spatial orientation, enhancing coordination. For older adults looking to maintain or improve their balance, retro walking can be a tactic to reduce the risks of falls and related injuries. Just start slow. The psychological benefits of walking backward also cannot be overlooked. It’s just plain fun to walk backward, and the low stakes of this exercise can excite those doing it to continue adhering to it. While walking backward may seem unconventional, the benefits are compelling. From targeted muscle engagement to reduced joint impact and enhanced balance, incorporating retro walking into your fitness routine can be a valuable addition. As always, it’s best to ask your primary care physician if it would suit your unique needs.
The Importance of Nutritious Intake
Maintaining a balanced diet is crucial for preserving physical and mental health, ultimately enhancing longevity. Nevertheless, many older adults cannot obtain adequate nutrition and calories. Aging brings about physiological changes that can diminish calorie requirements, decrease food consumption, and alter body composition, even in healthy individuals. Furthermore, chronic ailments such as heart disease, stroke, Parkinson’s disease, cancer, diabetes, and dementia can significantly impact appetite, energy needs, and weight management. Medications can also interfere with nutrient absorption or induce adverse effects like nausea, vomiting, and alterations in sensory perception. Oral and dental issues further complicate matters by impairing chewing and swallowing functions. These factors contribute to reduced calorie and nutrient intake, resulting in unintended weight loss and diminished energy levels.
Opting for healthy fats can provide a concentrated source of nutritious calories. Examples of beneficial fats include olive oil, canola oil, nuts, avocado, and fatty fish like salmon, sardines, and mackerel. Conversely, limiting the consumption of unhealthy saturated fats, particularly those found in fatty red meats, is advisable. Additionally, incorporating fiber into the diet promotes regular bowel function and reduces the risk of type two diabetes and heart disease. The Institute of Medicine
recommends a daily fiber intake of at least 30 grams for men and 21 grams for women over 50. Excellent sources of fiber include fruits, vegetables, whole grains, legumes, nuts, and seeds. For individuals with dental issues or dentures, opting for easier-to-chew options like whole-grain bread and beans is advisable. Increasing fluid intake when boosting fiber consumption is essential to support digestive health. When managing portion sizes, individuals aiming to maintain a healthy body weight should focus on reducing portions rather than eliminating components of a balanced meal. Conversely, those seeking weight should increase portions instead of consuming foods high in added sugars and unhealthy saturated fats. Ultimately, a balanced diet tailored to individual needs, regular physical activity, and medical guidance form healthy aging. Embracing these dietary principles can help older adults extend their quality of life and enhance their resilience against age‑related health challenges.
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