Walking backwards, also known as retro walking, might seem like a quirky activity, but it is proving to be an effective restorative exercise supported by scientific research. Adding this unique exercise to your fitness routine can improve your physical and mental health in unexpected ways.  Let’s look at some of the benefits of walking backwards. 

One of the most beneficial aspects is the reduction of knee pain through improving muscular strength and balance.  In this 2019 study that included 68 participants over 6 weeks comparing forward walking to backwards walking they concluded that the “retro walking group had a greater reduction in pain and functional disability and improved quadriceps muscle strength and performance in individuals with knee osteoarthritis. 

Why is this?  Walking backwards engages different muscle groups than forward walking. It places a greater emphasis on your calves, hamstrings, and glutes. This variation helps in building overall muscular strength and endurance. It decreases the load on the knee joints as it avoids the heel strike that tends to create more impact.  It also alleviates pain and improves mobility in ankles and knees that have limited range of motion or osteoarthritis. 

Additionally, backward walking can improve balance and coordination. Since it requires more attention to stability, it helps strengthen the smaller, stabilizing muscles in the ankles and knees. This can be particularly beneficial for athletes or those recovering from injuries, as it reduces the risk of falls and enhances overall agility. 

Do you sit most of the day and look for an exercise to help reverse your daily dose of sitting?  Engaging in backward walking encourages an upright posture as It requires you to pull your shoulders back and engage your core muscles to maintain balance. This can correct poor posture habits developed from prolonged sitting or forward-leaning activities.  

To get started walking backwards, find a flat, open area free of obstacles. Always be aware of your surroundings to avoid tripping or falling. You do not need to go fast or very far. Begin with 30 seconds of backwards walking and increase the time as you feel comfortable.  For added challenge, try walking backwards uphill or incorporating backward lunges.  You can also start on a switched-off treadmill and create your own resistance.  You’ll notice a burn in your quads quickly, and a 30-second warm-up may provide plenty of challenge.  If you need more challenge on the treadmill, raise the incline.   

This is your sign to return to the simple exercise of walking and add in the retro style of walking backwards for rehabilitation and added benefits!