Health

The Surprising Benefits Of … Walking Backward?

It goes by many names, such as retropedalling, retro walking, retro motion and reverse walking. Whatever you call it, backward walking is a world health trend that has been linked to a surprising number of health benefits.

"It may sound silly, but walking backwards activates a number of different muscles than walking forward, and it's a lot more beneficial than most people expect," chiropractor Beverley Marr says. Scientific research backs her up. A 2020 study showed that backward walking engages a completely different set of lower body muscles, while a 2005 study suggested that backward walking or running training improved cardiorespiratory fitness in young women.

Other benefits of backward walking include improved gait and balance. One study suggested that just 10 minutes of backward walking four times a week reduced lower back pain after only three weeks.

Finally, research suggests that walking backward may have mental benefits as well. One study showed that walking backward (or even just imagining walking backward) improved participants’ short-term memory. So the next time you can’t find your keys, just try doing a little backward pacing and see if it jogs your memory.

You might be wondering what the best way to start backward walking is. Practicing in a wide, flat and empty place is a good idea. Beaches or parks can make good practice grounds. Some practitioners combine it with forward walking, picking a few spots to walk backward, perhaps up a short hill. Remember to look! Walking backward doesn’t mean not watching where you’re going.

Have you ever tried reverse walking (or running)? Let us know what you thought in the comments!