Trying to lose weight? Try backing up on a treadmill

Desperately trying to lose weight? Jumping on the treadmill may seem like the obvious solution.

But instead of using it normally, try turning and walking backwards.

A fitness researcher says the bizarre trick – which he admits is tricky – brings “increased health benefits”.

Jack McNamara, senior lecturer in clinical exercise physiology at the University of East London, says it can help you beat the bulge.

He pointed to a study, which found that women who followed the strange exercise regimen for six weeks lost more weight than their peers who exercised normally.

The research, published in 2005, recruited 26 women. Half followed a six-week reverse training program and lost 2.4% more of their body weight.

Mr McNamara said the activity burns 40% more energy than walking forward at the same speed.

Indeed, it requires more concentration and uses additional muscles.

Another major benefit of backing up, McNamara says, is improved stability and balance.

This leads us to take shorter and more frequent steps.

This, according to experts, leads to “better muscular endurance for the lower leg muscles while reducing the load on our joints.”

The activity also forces a change in posture and uses the muscles that support the lumbar spine – the five vertebrae in the lower back. Strengthening them can reduce the risk of back pain.

Writing in The Conversation, Mr McNamara said: “Walking backwards is simple, but that doesn’t mean it’s easy.

‘So how can you add reverse walking to your exercise routine?

“When we walk backwards, we are more likely to miss obstacles and hazards that we could crash into or fall into.”

“So in the interest of safety, it’s best to start indoors where you won’t hit someone or outdoors in a flat, open space.

“Once you become more confident walking backwards, you can start to speed things up and even move onto a treadmill, making sure to use the guide rails if necessary.”

People who don’t want to run backwards can still make walking more difficult by dragging weights with them.

Mr McNamara said: “If you’re using weights, start light.

“Focus on multiple sets rather than extended distances and maintain the integrity of your technique for no more than 20 yards to start.”

The NHS says people should get two and a half hours of moderate-intensity exercise a week.

This can include brisk walking, cycling, and pushing a lawnmower.

Adults should also do muscle-strengthening activities, such as carrying heavy shopping bags, lifting weights, and doing heavy gardening, at least two days a week.