Walking is probably the best of the exercises that is free, easy, and requires a little effort. It is good for your physical health and mental well being. It is established through several scientific studies that walking for 30 minutes daily has several health benefits including reduced risk of heart diseases, decreased stress levels, improved blood circulation, management of weight, blood pressure, and diabetes, etc. 

On the occasion of this year’s World Walking Day (5th April, 2023) we bring forward to you yet another interesting fact about walking, as we discuss how walking backward is not just fun, but also more beneficial than regular or normal walking. 

Read further to know more about ‘Retro Walking or Backward Walking’

Backward walking for brain health

Walking may seem like a ‘very simple thing to do’, however, it is not as simple as it seems. Walking requires a fine degree of coordination between the brain and the visual, vestibular (sensations linked to movements such as twisting, spinning or moving fast) and proprioceptive responses (awareness of where our bodies are in space).

While walking backwards your brain has to concentrate harder and put more effort to achieve the same level of coordination with the visual-vestibular-proprioceptive senses as compared to normal walking. This increased level of challenge ultimately leads to brain boosting effects, improves your overall coordination and reduces the risk of developing dementia and Alzheimer’s disease. 

Backward walking for strengthening the muscles and joints

Studies have established that walking backwards utilizes muscles differently than normal walking thus resulting in reduced burden on the joints, improved muscle strength and endurance. Backward walking is often included in the rehab program of knee osteoarthritis and runner’s knee for this very reason. 

Walking backwards is also known to strengthen your leg muscles and lower back muscles resulting in improved posture, stability and balance.

Backward walking for weight management

We all know that normal walking is an effective way to maintain a healthy weight. But studies state that walking backwards is even more effective if you are targeting weight loss as walking backwards burns nearly 40% more calories than normal walking. 

Walking backwards up on an incline can increase the calorie burn even more. In this way, you can do high-intensity interval training (HIIT) with a low-impact exercise by walking backwards up the incline.

Precautions while walking backward

  • If you are new to backward walking, it is best to start indoors or in areas with no obstacles such as walking tracks or treadmill (the chances of missing an obstacle or bumping into one is higher with backward walking)
  • Try not to contort your body or look over your shoulder
  • Always keep your head, chest, and back upright
  • Reach back with your big toe for each step and roll your foot down from toe to heel, you can use your arms to reach back each stride
  • Gradually increase your speed of backward walking once you are accustomed to it

Take home message - Now that you have read about the amazing benefits of backward walking you can always give it a try. Backward walking can be a fun change in your regular exercise regimen and help break the workout boredom.

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