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- Written by Nancy J. Schaaf, RN Nancy J. Schaaf, RN
Several months ago, as I was walking through the gym to my SilverSneakers class, I noticed an elderly gentleman doing something on a treadmill that I had never seen before. He was walking backward!
Strange, I thought. But then I became curious as to why.
Walking is acknowledged as an affordable, accessible, and effective form of exercise that everyone can benefit from. We likely only think of moving forward when heading out for a walk, but what if I told you that you should turn around and walk backward next time you lace up those sneakers?
The simple but unique twist on walking will firm the backside, improve mobility, support joint health, and more. Backward walking, also called retro-walking, involves precisely walking backward while maintaining proper posture and balance.
The movement engages muscles differently from forward walking, activating the glutes, hamstrings, and calves and stretching the quads and hips.
Walking backward has benefits beyond toning, too. It can help improve coordination and is a great way to switch up the workout routine and challenge the mind and body in a new way.
You use other muscles to walk backward, and you train your muscles to work differently. This affects the brain and nervous system in new ways, helping activate direct pathways involved in the movement itself as well as indirect pathways that help the brain grow and develop new neurons and synapses.
Walking backward definitely provides some benefits; the most apparent difference between walking backward and walking forward is that walking backward requires more focus and coordination.
The primary muscles used to propel you forward are the quads, hamstrings, and calf muscles. Walking backward engages the glutes, hamstrings, and even the shins, which help to maintain balance.
Plus, while walking backward, you naturally engage your core muscles to maintain stability and balance, contributing to better posture and spinal alignment.
The increased mobility gained from walking backward can make everyday movements more comfortable and effortless. According to a study, people who walked backward improved their balance, length of their steps, and speed of their steps.
Additionally, the study showed that backward walking can put less strain on the joints. So, if your knees, ankles, or feet feel sore or stiff, try walking backward to loosen things up.
Walking backward can help develop coordination, strength, flexibility, and cardiovascular fitness. Below are three ways to incorporate backward walking into your routine.
Start small: Ease into it by simply walking backward throughout your day. You can walk backward down a hallway in your house, from the kitchen to the family room, or down the driveway to get your mail.
Try intervals: During your daily walk, walk forward for five minutes and then backward for one minute. Repeat this routine a few times.
If you want to incorporate even more backward motion, make the interval lengths equal by walking for one block forward and then one block backward or one minute forward and one backward.
Use the treadmill: Walking indoors on a treadmill provides a great way to incorporate some backward walking with assistance. Since treadmills have handrails, they offer more stability and will help with balance as you get used to the new movement.
Step on the treadmill backward and start the belt at a low speed, slower than you typically walk forward, and rest your hands lightly on the handrails before stepping on the belt.
Nancy J. Schaaf, a retired RN, worked as a school nurse, a nurse supervisor at a men’s prison, and a health educator. She earned her BSN at Edinboro University. She is a freelance writer whose health articles appear in magazines throughout the U.S. and Canada. She can be reached at nancyjschaaf@gmail.com.