Ashima Sharda Mahindra • 23 Jul 2024
Backward Walking Can Help Prevent Dementia, Alzheimer's Disease; Know How
It enhances differences in the location of neural activity, when stepping backwards compared to stepping forwards
Alzheimer's is a debilitating brain condition that is the most prevalent form of dementia – affecting at least 7.4 per cent of adults over the age of 60 years - meaning about 8.8 million Indians are currently living with it. Causing a progressive decline in memory, thinking, learning, and organizing skills, the disease eventually affects a person’s ability to carry out basic daily activities.
According to experts, the symptoms of Alzheimer’s worsen over time and the disease process starts at least 10 years or more before the first symptoms appear.
While medications may help manage the symptoms, which worsen gradually, many cognitive activities like memory-enhancing exercises and brain-stimulating tasks support cognitive function and improve daily living. According to experts, backward walking is one such activity that is the key to stimulating your brain and keeping it active to prevent Alzheimer's and dementia.
What is backward walking?
Also known as retro walking, this activity, according to experts, has a rich history. Many reports have cited people walking in reverse in the early 19th century for hundreds, and sometimes thousands of miles. Doctors say due to differences in biomechanics, walking backward brings many physical and mental health benefits.
It is also used in physiotherapy to help relieve back pain, and knee issues and alleviate arthritis symptoms. However, studies suggest that walking backward affects cognitive abilities like memory, reaction time, and problem-solving skills.
How does retro walking affect your cognitive abilities?
Studies at the University of Nevada in the US have revealed backward locomotion for just 10-15 minutes daily over four weeks helps increase hamstring flexibility, apart from strengthening the muscles in the back responsible for your spine stability and flexibility. It also enhances differences in the location of neural activity, when stepping backwards compared to stepping forwards. Your prefrontal cortex - responsible for cognitive skills like decision-making and problem-solving, is especially active when stepping backward.
A previously conducted Dutch study tested participants' ability to solve a Stroop test - which uses conflicting stimuli like the word "blue" in red letters to interfere with how quickly people respond to a prompt - whilst stepping backward, forwards, or sideways. It found that participants stepping backward had the fastest reaction times, which experts feel is because their brains were already used to performing an incongruous task.
Also, the BBC reported another research that concluded that different forms of backward locomotion - including retro walking, watching a video of a backward train journey, and even just imagining moving backward, can improve your ability to recall information.
Who does Alzheimer's disease affect?
According to doctors, Alzheimer’s mainly affects people over age 65 years of age, and the higher your age, the more likely you will develop the condition. Some people develop Alzheimer’s disease before 65 - typically in their 40s or 50s, leading to an early-onset disease, which is a rare condition.
Signs and symptoms of Alzheimer's
Experts say the signs and symptoms of Alzheimer’s vary based on the stage of the condition. However, a gradual decline is common in all. A few you must notice, include:
- Difficulty finding the right words to express thoughts
- Losing or misplacing objects more than usual
- Having difficulty making plans or organizing
- Difficulty problem-solving
- Taking longer to complete routine daily tasks
- Difficulty recognizing friends and family
- Repeat stories, thoughts, or events that are on their minds
- Need help with self-care, such as bathing, grooming, showering and using the bathroom
- Experience more personality changes, including being agitated or acting out. They may show depression, apathy, or anxiety as the disease progresses