Walking is a great exercise, there’s no question about it. Over the years, the numerous studies conducted in this regard have shown that going for a walk can have a positive, tangible effect on our health. Done on a regular basis, it can improve not only our physical health, but also our mental wellbeing.
But did you know that backward walking is just as beneficial, if not more so? First of all, did you know that this is an actual workout? Well, it is. Reverse walking has recently become a fitness trend, but the truth is that it’s not new. In fact, retro walking (the proper term in the academic environment) dates back centuries. For hundreds of years, this unconventional practice has been an integral part of exercise routines in China, particularly among practitioners of martial arts. This is due to the physical and mental advantages it offers.
Of course, reverse walking isn’t an activity that can be done all day long or replace forward walking as a primary physical exercise. Instead, it’s something you can incorporate in your workout routine to reap additional benefits. Specialists recommend sessions of 5 to 30 minutes, depending on your fitness level and physical capabilities. In this article we’ll share with you the reasons why you should consider this unusual but beneficial activity. So keep reading to discover how taking steps in reverse can make you healthier both physically and mentally.
Strengthens Various Muscle Groups
Backward walking activates more muscle groups than forward walking. Moreover, when we engage in this activity we basically change our gait pattern. We go from heel-to-toe to toe-to-heel. This means that we use our muscles in a different way. Walking backwards is often more effective for strengthening muscles, particularly the hamstrings, glutes and calves, because it requires greater control and engages stabilizing muscles.
Scientific evidence supports these benefits. For example, a study demonstrated that retro walking resulted in greater quadriceps muscle strength improvement compared to forward walking. A different paper concluded that this form of exercise can strengthen in a more efficient way the back muscles responsible for spine stability and flexibility.
Improves Balance and Stability
Regular sessions of walking backwards can help us feel more confident on our feet and reduce the risk of falling. This applies to healthy individuals, as well as patients recovering from an injury or certain illnesses.
A systematic review, carried out by South-African professors from the Faculty of Health Sciences, University of the Witwatersrand, backs this theory. Their findings suggest that reverse walking can substantially improve balance and stability in the case of people suffering from juvenile rheumatoid arthritis.
Another meta-analysis gathered scientific evidence to prove the effectiveness of this activity on balance performance. Scientists analyzed 11 studies and discovered that people who walked backwards for 10 – 15 minutes, three to four times a week, improved their balance and stability more than those who walked forward or stayed inactive.
Burns More Calories
If you’re looking to add some intensity to your workouts and get rid of that excess fat faster, reverse walking is a viable option. The American College of Sports Medicine (ACSM) states that backward walking is much more efficient than forward walking when it comes to burning calories. According to the ACSM, forward brisk walking burns 4.3 MET’s (metabolic equivalent of task, a measure of energy expenditure), while walking backwards burns 6.0 MET’s. This means that reverse walking can burn approximately 40% more calories per minute than brisk walking.
A 2014-study analyzed the impact of backward walking on body composition in pre-obese individuals. 30 subjects, between 20 and 40 years of age, took part in a four-week backward walking program. Participants walked in reverse on a 30-meter track for 30 minutes, 5 times a week. After analyzing the results, scientists found out that backward walking causes a high energy expenditure and can contribute to a noticeable reduction in body weight.
Boosts Cardiopulmonary Fitness
Just like forward walking, backward walking can be a great cardio workout. This particular form of exercise requires more effort than natural walking because it forces your body to work harder. This increases your heart rate, making it a more intense cardiovascular workout. At the same time, the increased effort needed for stability and movement engages more muscles, requiring more oxygen. This enhances lung efficiency and overall respiratory capacity.
These benefits of reverse walking have been demonstrated by academic papers. A pilot study investigated the effects of walking backwards on a treadmill on patients with chronic stroke. The intervention involved 30 minutes of retro walking on a treadmill, three times a week, for four weeks. At the end of the trial, the participants manifested an increased cardiopulmonary fitness and also walking speed. A different research found that a backward training program can indeed improve cardiorespiratory fitness in young women.
Protects your Knee Joints
The biomechanics involved in retro walking differ from the ones involved in natural walking. When we take steps in reverse, we put less pressure on the knee joints. We shift the impact away from the front of the knee, reducing strain on the knee cap. Also because it strengthens the supporting muscles, such as the quadriceps and hamstrings, this workout can improve knee stability and decrease the risk of injury.
Studies have shown that walking backwards can have a therapeutic effect on patients suffering from knee osteoarthritis (KOA). According to a research published in the North American Journal of Medical Sciences, this exercise can be an effective treatment in decreasing disability in chronic knee osteoarthritis patients. These health benefits were proven by another study. Chinese scientists analyzed this association and came to the conclusion that backward walking can reduce pain and improve physical function and static stability for KOA patients.
Sharpens Cognitive Skills
Walking forward is very easy. For the majority of people, it’s a simple, automatic process which uses minimal brain resources. Things change when it comes to retro walking. Taking steps in reverse requires far more attention and concentration. You suddenly become more aware of each step you take. According to research, the activity in our prefrontal cortex intensifies when we walk backwards. This is the area of the brain responsible for cognitive functions, such as decision making and problem solving.
A study, carried out by Dutch professors from the Behavioral Science Institute, Radboud University Nijmegen, tested the abilities of 38 undergraduates to complete eight blocks of a Stroop task. Participants were asked to perform this operation whilst stepping backwards, forwards or sideways. The results demonstrated that those who walked in reverse had the fastest reaction times. The scientists reached the conclusion that walking backwards can considerably enhance cognitive performance compared to walking forward or sideways.
Increases Flexibility
Among the benefits of backward walking is also the fact that it can increase our flexibility. This activity requires a greater range of motion in the hips, knees and ankles, promoting flexibility in these joints. At the same time, it engages the hamstrings, calves and glutes in a unique way, leading to better muscle balance and flexibility over time. The results of a smaller study, conducted on 10 healthy women, showed that a 4-week intervention of backward walking lead to a visible increase in flexibility of the hamstring.
Safety Tips
Reverse walking involves more risks than forward walking. This activity is considerably more dangerous, particularly in an outdoor environment, and that’s why it’s important to take some precautionary measures.
- Practice on a treadmill first. If possible, try backward walking on a treadmill at a slow speed while holding onto the handrails before doing it outdoors. This is useful especially if you’re a beginner.
- Choose a safe location. Avoid popular tracks or paths, where it’s highly likely to bump into other people, as well as areas with obstacles. Also don’t walk in reverse on a bumpy, uneven terrain. Pick a flat, even surface to reduce the risk of injuries.
- Take baby steps. Begin with short, slow steps to get used to the movement and progress gradually. There’s no rush.
- Wear proper footwear. Wear shoes with a good grip and which provide ankle support. Avoid footwear such as flip-flops and sandals. These could cause you to trip and fall down.
- Remain aware of your surroundings. Being aware of what’s happening around you will help you stay safe. Listen for sounds of approaching people or cyclists. Avoid distractions like headphones.
Track your Backward Walking Sessions
As has been shown, retro walking provides a multitude of health benefits. To maximize your workouts, it’s a good idea to keep track of your sessions. This will help you accurately identify how much you’re actually walking, how you’re doing in terms of fitness metrics, monitor your progress in time and gain a sense of fulfillment once you reach your goals.
How to do it? Easily – with a pedometer app like our very own ActivityTracker. There’s no need to purchase an additional gadget when you can download an app on your phone free of charge. You’ll be able to quickly see your step count, the distance covered, the amount of calories burned or the active time. The app will show you all these stats in great detail for each hour, day, week or month of activity and will give you the opportunity to set personal goals and share your results with friends and family.