The Benefits of Walking Backward

Did you know that getting in fewer than 5,000 steps per day classifies a person as sedentary? That means many of us aren’t meeting exercise recommendations, which can lead to future health problems such as mobility issues and falls.

However, a good way to shake up your workouts and lower the risk of physical limitations is to walk backward. While “retro walking” might sound strange, this method of exercise can benefit you because it:

• Aids in recovery. Walking backward has been a successful part of physical therapy for people with arthritis and knee pain because it builds stronger quadriceps than walking forward. One study found that walking backward a few times per week for one month also improved the balance, walking speed and heart health of people recovering from strokes.
• Builds muscles and burns calories faster. Walking backward is easier on the knees than regular walking, lunges and squats because it helps build strength and flexibility in our quads, hip flexors, hamstrings and glutes. The American College of Sports Medicine reports that we also can burn 40% more calories per minute by walking backward than by walking forward.
• Challenges the brain. We don’t have to think about stepping forward. Retro walking, on the other hand, requires a little more concentration. In fact, some studies show that this exercise improves memory, reaction time, spatial awareness and problem-solving. Researchers believe this is because walking backward activates a different part of the brain than walking forward.
• Improves balance and gait. When walking forward, we often adopt the same slumped stance we might have at our desks. Retro walking, however, improves flexibility, range of motion and can strengthen back muscles that help keep our spines stable yet flexible. In addition, studies show that as little as 10 to 15 minutes of walking backward at least three times per week improves balance more than forward walking or inactivity.

Just remember to start slowly and safely if you decide to try retro walking. Remember to:

• Make sure pathways are clear and smooth.
• Have a “spotter” at home or outside.
• Attach the treadmill safety cord to your clothes and hold onto the side rails.
• Begin at a slow speed (such as 1 mph).
• Start in two-minute increments, then build from there.

If you find walking backward too challenging, that’s okay. All that matters is movement.

The more steps you take, the lower your risk of heart disease. But if you’re not ready to walk 10,000 steps per day, start with a lower step goal. A study found that over 4,000 steps per day can lower heart disease risk by 10% and overall mortality risk by 20%.

Those percentages double when you get at least 9,000 steps in, so let’s get moving!

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