Benefits of Walking Backwards: Unveiling the Science Backed Advantages
By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 17, 2024Click to rate this article!
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By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 17, 2024Table of Contents
Everyone walks every day. Walking to the store, walking for exercise, maybe even walking just to clear your head. We often take forward walking for granted, skipping past its many health rewards. But trying to walk backward is not much known.
In this article, we’ll unpack the science-backed gains of this unique walking style. We will also be answering many frequently asked questions regarding this topic.
Did you know?
Retro walking isn’t your average walk in the park. Whilst it may seem odd, this little twist on walking can spice up your routine. Athletes, injury recoverees, or those bored with their workouts can try it. This technique may help sharpen memory and focus, increase muscle buildup, improve balance, burn more calories, and ease knee pain.
One standout potential merit of retro walking is that it may help enhance mental wellbeing.
Your brain health may get a boost from including backward marches into your regime. Studies have shown that walking backward helps sharpen short-term recall.
While it needs more study, some tell us that walking backward may help soothe your stress. It engages parts of the brain that help your mood and create a sense of calm.
Reverse walking is said to make your brain work differently. This method may unclog new paths in your brain and boost your overall cognitive state. Your brain pathways grow as your coordination and spatial awareness are challenged. Walking backward makes you be ‘in the moment’. Because you’re alert to your movements and what’s around you, you might find workouts to be fun.
Walking backward is good for the body too in the following ways.
Retro walking may help to build muscle strength as it uses a different set of mechanics. It focuses on muscles not usually used in forward walks. It may help fix bodily imbalances.
Reverse walking may also aid in better balance and gait by making your posture stronger. Some studies show that by improving balance it may help reduce falls.
Reverse walking may help you burn more calories as it requires greater effort. More effort equals more energy expenditure. According to health studies, reverse walking at 3.5 mph burns 40% more calories than brisk forward walks.
Backward marching may also improve heart and lung health. As it needs more oxygen and triggers the circulatory system more. For athletes, particularly runners, reverse walking might be useful. It stretches the hip flexors to use a full range of hip extension, strengthening the backside muscles.
Beyond the potential mental and body benefits, backward walking has other beneficial points which are as follows.
Retro walking could help if you have knee pain. This happens due to the reduced pressure or stress on the knees. Some research suggests that reverse walking may enhance muscle strength in individuals with issues like runner’s knee and knee osteoarthritis.
Reverse walking may help improve the flexibility and mobility of certain joints, like hips, knees, and ankles. By engaging different muscles and adding new challenges, backward walking may decrease muscle stiffness.
Adding backward walking to your routine can add some uniqueness to your workouts and make them more engaging. Staying alert during reverse walks can make for a much more enjoyable workout experience.
You can fit reverse walking into your routine in the following way.
Select a safe open space outdoors like a park or a quiet neighborhood.
Choose areas with no hurdles, traffic, or threats to ensure a safe backward walk.
Start slow, then increase distance and intensity as you get better at it.
Walking on treadmills is safer. The rails and the stable deck provide support.
Start slow (about 1 mph) and hold onto the rails as you walk toe-to-heel. As you get the hang of it, you can start speeding up.
Always attach the safety cord of the treadmill to your outfit. Be mindful of the space around you as you do a reverse walk.
Running backward may yield bigger rewards. But remember, it comes with its risks.
Running backward can amp up your muscle strength, calorie burn, and heart-lung fitness.
Reverse running has unique caveats like balance issues and injury risks compared to walking backward. So, always exercise caution and safety first.
Not everyone should try walking backward unaided without advice.
Those with severe imbalance issues, fall risks, or medical conditions for example people suffering from vertigo, etc. hindering exercise should not try reverse walking without professional help.
To walk backward safely and effectively, here are some tips:
Walking backward is an exciting way to mix up your workout. It offers possible brain benefits, muscle strength gains, improved balance/flexibility, and even makes workouts more fun.
Remember to put safety first. With the right approach, you could be joining the growing league of people who enjoy this fresh, unique way of exercising.
Your goal should be to insert 10 to 20 minutes of reverse walking into your routine to enjoy its benefits. With time, you can increase intensity and distance.
Walking backward can pose risks, especially for certain people. Thus, always tread with caution and seek a healthcare provider’s advice.
While reverse walking offers unique benefits, it shouldn’t entirely replace your traditional walking or running. Instead, insert a few minutes of reverse walking into your existing workouts.
Walking backward might aid those recovering from injuries or surgeries as a rehabilitation tool. Still, always ask your healthcare provider first and heed their advice.
You can try backward walking outdoors or on a treadmill to acclimatize to the movement. Start slow, take note of these safety tips, and gradually increase your intensity and coverage as you grow comfortable.
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