Health
Walking style could be key to longevity and injury comebacks, according to experts
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Walking backward could have meaningful benefits for joint health, chronic pain and even brain health, and there’s scientific evidence to back it up.
Multiple studies show that simply changing direction can engage the body in ways traditional exercise can’t. What seems like a novelty might actually be one of the simplest, most accessible ways to move better and hurt less.
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In a study published in the Journal of Orthopaedic Surgery and Research, researchers focused on people with mild to moderate knee osteoarthritis — a condition marked by joint pain, stiffness and limited mobility.
Some studies point to backward walking as a possible method of relieving chronic pain. (iStock)
Participants who added backward walking to their routines several times a week for six weeks reported significant improvements in knee function and pain reduction compared to those who stuck with standard forward walking.
Researchers found that walking backward changes how muscles around the knee work. Because the stride is shorter and the landing is softer, it reduces compressive forces on the joints, meaning less wear and tear over time.
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Another recent study, published in PLOS One, examined how backward walking affects people with chronic lower back pain. After several weeks of incorporating the exercise, participants showed both lower pain levels and better control of their lumbopelvic movement, which is the coordination between the lower back and pelvis that helps stabilize the spine.
Walking backward engages muscles that are often underused. (iStock)
The findings suggest that backward walking uses a wider range of stabilizing muscles than forward walking does. It forces the body to maintain balance and alignment in a different way, waking up muscles that can go underused in our day-to-day routines.
For people struggling with lower back pain, one of the most common musculoskeletal complaints worldwide, it could be a simple intervention that retrains movement patterns and reduces strain on the spine.
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These results are especially striking because the motion itself is low impact. Instead of jumping, twisting or heavy lifting, it’s just retraining the body to move efficiently in reverse.
Walking backward can also aid spatial awareness and coordination. (iStock)
The Cleveland Clinic notes that backward walking isn’t only good for the joints, but also a workout for the mind. Moving in reverse challenges spatial awareness, coordination and concentration. That extra mental effort strengthens the connection between your brain and muscles, helping improve balance and reaction time.
It’s also more physically demanding than it looks. Walking backward burns more calories per minute than walking forward at the same pace, thanks to the increased muscular engagement, according to the Cleveland Clinic. The movement naturally encourages better posture, too, because you have to stay upright and alert to maintain control.
Even small doses can make a difference. Five minutes of backward walking added to a daily routine can provide measurable benefits to strength and balance, particularly in older adults or those recovering from injury.
Experts recommend that those looking to try backward walking should start slowly to avoid risk of injury. (iStock)
Experts recommend starting slowly. Choose a flat, open space like a track, gym floor, or quiet hallway and take short, deliberate steps. Keep your core tight, your shoulders back, and your gaze forward as much as possible. If you’re trying it on a treadmill, begin at a very slow pace and use the rails until you find your footing.
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As your comfort grows, you can alternate short intervals of forward and backward walking. Even a few minutes a day can help your body adapt to the new movement pattern and unlock its benefits.
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It helps protect the knees, strengthen the spine and challenge the brain, all through a motion we’ve spent most of our lives avoiding.
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Sometimes, progress really is about learning to move in reverse.
Health
Dementia risk signals could lie in simple blood pressure readings, researchers say
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Simple measurements taken during routine blood pressure checks could predict dementia risk years before symptoms appear.
That’s according to new research presented this week at the American College of Cardiology’s Annual Scientific Session in Louisiana.
The findings draw on two studies led by researchers at Georgetown University, which suggest that monitoring how blood vessels age and stiffen over time can provide a window into future cognitive health.
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Data shows rates of dementia and aging-related cognitive decline are expected to increase as populations age, and half of U.S. adults have high blood pressure (hypertension).
Scientists believe that efforts to better address hypertension, a key contributor to heart disease and a risk factor for dementia, could affect both cardiac and brain health.
Data shows rates of dementia and aging-related cognitive decline are expected to increase as populations age. Meanwhile, half of U.S. adults have high blood pressure. (iStock)
“Blood pressure management isn’t just about preventing heart attacks and strokes; it may also be one of the most actionable strategies for preserving cognitive health,” Dr. Newton Nyirenda, the study’s lead author and an epidemiologist at Georgetown University in Washington, said in a press release.
The research focused on two metrics, the pulse pressure-heart rate index and estimated pulse wave velocity. Both were calculated using data collected during standard doctor visits, such as heart rate, age and blood pressure.
“Blood pressure management isn’t just about preventing heart attacks and strokes; it may also be one of the most actionable strategies for preserving cognitive health.”
Researchers examined five years of data patterns for more than 8,500 people in the SPRINT trial, a large study of adults 50 years and older with hypertension. In the follow-up, 323 of the participants developed probable dementia.
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In one study, the team found the pulse pressure-heart rate index was a strong independent predictor of dementia risk in adults over 50. For participants under 65, every one-unit increase was associated with a 76% higher risk of developing dementia.
For participants under 65, an increase in the pulse pressure-heart rate index was associated with a 76% higher risk of developing dementia. (iStock)
The second study found that adults with consistently elevated or rapidly increasing pulse wave velocity were more likely to develop dementia than those with stable velocity, even after accounting for factors like smoking, gender and cardiovascular history.
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“Our findings suggest that vascular aging patterns may provide meaningful insight into future dementia risk,” said Nyirenda. “This reinforces the idea that managing vascular health earlier in life may influence long-term brain health.”
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The team emphasized that clinicians should tailor risk assessments and treatment strategies to the individual.
Further studies are needed to confirm these parameters and determine whether changing vascular aging trajectories reduces dementia risk. (iStock)
“You don’t want to wait until a patient starts manifesting cognitive decline before you act,” said senior study author Sula Mazimba, an associate professor at the University of Virginia.
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Researchers noted the study could not establish causation. Other limitations included the fact that participants already had hypertension and elevated cardiovascular risk, meaning the findings may not apply to people without those conditions.
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Further studies are needed to confirm these findings and to determine whether improving blood vessel health over time could reduce dementia risk.
Health
Everything You Need To Know About Zepbound for Weight Loss, Including Costs
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Health
‘Gas station heroin’ banned in another state amid nationwide crackdowns
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A dangerous substance dubbed “gas station heroin” continues to alarm medical professionals, with more states making moves to restrict or ban tianeptine.
Fourteen states have officially classified the tricyclic antidepressant as a Schedule I controlled substance.
Connecticut is the latest state to crack down, officially banning the sale and use of the substance starting on Wednesday.
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Tianeptine, which can produce euphoria in higher doses, can be more potent than morphine and addictive opioids, according to the U.S. Food and Drug Administration.
Some countries have taken steps to restrict how tianeptine is prescribed or dispensed, and have even revised the labels to warn people of its potential addictive qualities.
Tianeptine can be more potent than morphine and addictive opioids. (iStock)
Misuse of tianeptine can cause severe adverse health effects, including respiratory depression, severe sedation and death, according to the Drug Enforcement Administration.
Some companies market the drug as an aid for pain, anxiety and depression, or as a means of improving mental alertness in a pill, powder, salt or liquid form.
The products are typically sold at convenience stores, gas stations, vape shops and online retailers, and go by names like Tianaa, ZaZa, Neptune’s Fix, Pegasus and TD Red.
Connecticut is the 15th state to classify tianeptine as a Schedule I controlled substance. (Markus Scholz/picture alliance via Getty Images)
Connecticut Lt. Gov. Susan Bysiewicz said in a press release that the schedule change is a necessary step to combat addiction.
“With false marketing that led consumers to believe these are safe products, and with candy-like flavor options, these substances posed a clear threat to those battling substance-use disorder and our youngest residents,” she added.
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The Nutmeg State also added Mitragyna speciosa (kratom), 7-hydroxymitragynine, Bromazolam, Flubromazolam, Nitazenes and Phenibut to the schedule classification.
Earlier this month, FDA Commissioner Martin Makary penned a letter sounding the alarm on what he called a “dangerous and growing health trend.”
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“I am very concerned,” Makary wrote. “I want the public to be especially aware of this dangerous product and the serious and continuing risk it poses to America’s youth.”
New York-based Robert Schwaner, M.D., vice chair of system clinical affairs at Stony Brook Emergency Medicine, told Fox News Digital that the FDA has never approved tianeptine as a dietary supplement.
“As with heroin and other opioids, significant mu-opioid receptor stimulation ultimately results in a loss of respiratory drive and subsequent cardiac arrest.” (Dekalb County Sheriff’s Office)
“The euphoria at low doses is primarily due to increased serotonergic activity from its serotonin reuptake effects. With increasing doses, the mu-opioid receptor stimulation may become lethal,” said Schwaner. “As with heroin and other opioids, significant mu-opioid receptor stimulation ultimately results in a loss of respiratory drive and subsequent cardiac arrest.”
Schwaner said he believes the substance requires national regulation due to its addictive qualities.
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“Acting at the same receptor as opioids, tianeptine has the potential for an individual to develop tolerance, subsequent dependence and withdrawal from its use,” he cautioned.
Fox News Digital reached out to the FDA for comment.
Fox News Digital’s Greg Wehner and Melissa Rudy contributed to this report.
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