Switching up your exercise routines can help you prevent overuse injuries, fight boredom, boost performance and strength, break through a weight loss plateau, boost brain health and more. What are you doing to mix it up? Share your thoughts in the comments below.
You already know the benefits of walking. It can help you slim down or maintain a healthy weight, prevent or manage conditions like heart disease, high blood pressure and diabetes, strengthen your bones and muscles, and boost your mood and energy.
Good ole' walking gets even better when you add a twist — or in this case, go in reverse. Walking backward, also known as retro-walking, delivers all the same benefits and can soothe your achy knees and back. Plus, it burns more calories than regular walking.
Before you hit the track in reverse, check with your doctor before starting any new exercise routine.
The benefits
“If you’re looking for a low-impact way to strengthen your legs and protect your knees, this is definitely your move,” says Ariel Belgrave, a fitness instructor and owner of Gym Hooky in Washington, DC. Research shows backward walking can reduce knee pain. One study, for example, published in BMC Musculoskeletal Disorders, found that after six weeks, people with knee osteoarthritis who walked backward for 10 minutes three times a week (and gradually increased to 30 minutes) had more knee pain relief than people who walked forward or did a different physiotherapy program.
Walking in reverse can ease back pain too. A different study focused on people with chronic low back pain and compared retro-walking to conventional treatment (hot packs and exercise). After both two weeks and four weeks, the group that did backward walking had greater relief from lower back pain and improved flexibility and physical function.
Retro-walking works because it engages different muscles. “Unlike forward walking, which mostly targets your quads and glutes, walking backward shifts the focus to your hamstrings, calves, and the smaller stabilizing muscles in your feet and ankles,” says Belgrave. This helps strengthen those areas while also relieving pressure on the knees. And since you have to keep yourself upright and steady while walking backward, it works your core and lower back, which Belgrave says helps improve balance, coordination and posture.
And there’s more: “[Backward walking can] boost cognitive function since your brain has to work harder to navigate moving in reverse,” says Belgrave.
Retro-walking safety tips
Worried that walking backward will be a whole lot of bumping into stuff or falling? Don't stress. Just slow roll it at first.
The treadmill is a good place to start since you won’t have to constantly look over your shoulder to avoid obstacles or tripping. “Start at a very slow speed (1.0 or lower) and use the handrails for balance as you get used to the motion,” says Belgrave. She advises not to lean too far forward or backward. Keep your body centered and upright to stay balanced. Once you’ve got the hang of things, you can pick up the pace.
If you prefer to walk outside, that’s fine too. “Find a flat, obstacle-free surface like a park or a track, and take it slow,” says Belgrave. “Keep your steps small and your eyes scanning the area to avoid tripping over hazards like cracks or uneven surfaces.” Even better, have someone walk with you. They can walk forward (and spot you) while you walk backward.
Adding it to your routine
Getting into backward walking is easy. “For beginners, start with just a few minutes at a time and build up as you get more comfortable,” Belgrave says. “A good goal is around 5–10 minutes per session, alternating between forward and backward walking,” she adds. Switching directions makes your workout more balanced and fun.
Belgrave recommends walking backward two to three times a week. “It’s a great way to challenge your body in a new way without needing to go hard on impact-heavy exercises,” she says.
So, hit reverse and get to stepping!
Switching up your exercise routines can help you prevent overuse injuries, fight boredom, boost performance and strength, break through a weight loss plateau, boost brain health and more. What are you doing to mix it up? Share your thoughts in the comments below.
