II’ve spent my entire life happily walking in one direction: forward. It was, I believed, the only way to go, so I dutifully logged dozens of miles a month, looking like anyone else out for a morning walk.
No more. Thanks to TikTok, I discovered a new (at least for me) approach to walking: walking backwards, also known as “retro walking.” Although it is trend in social media platforms Right now, physical therapists and fitness trainers have been touting its benefits for years. It’s a low-impact way to burn calories, strengthen your legs, test your coordination and even improve pain, experts say — all of which drew me to my quiet rural street one afternoon to check it out.
After about 50 steps, I realized that backing up was no walk in the park. This burned. I could feel the change in my lower legs in a way that I don’t feel when walking normally unless I’m walking up a hill. There was a mental challenge too (apart from ignoring the strange looks from my neighbors). I had no idea what was behind me, so I had to use all my senses to make sure I stayed upright and didn’t trip over any unexpected obstacles – including my walking companion, who was a little faster and therefore some steps behind me.
When I told some experts about my surprisingly fun retro hiking expedition, they agreed that more people should include this in their routine. Here’s a look at why.
It’s great for older people
Walking backwards is an underrated way to engage your glutes, shins, and muscles in your feet and ankles, says Joe Meier, a Minnesota personal trainer and author of Get up for life. Furthermore, it mitigates the impact of each step, reducing the force exerted on the knees and lower back. Part of its appeal, he adds, is that it’s very affordable – and suitable for people of any age and fitness level.
see more information: Why walking isn’t enough when it comes to exercise
Meier noticed that seniors, in particular, are drawn to walking backwards as a simple way to spice up their exercise routine. “If you look around a gym that has tons of treadmills, you’ll see at least one or two people walking backwards at any given time,” says Meier. “There are always older individuals walking backwards on the floor, too, and you can tell someone told them, ‘Hey, you should try doing this because it’s great for your balance and coordination — just don’t trip over anything.’” he points out that many pickleball players have adopted the practice: it can help strengthen their knees and ensure they don’t take a (metaphorical) step back on the court.
You will engage different muscles
Walking backwards requires you to stand more upright than when walking forward, says Meier. By reversing the step, you will create a new challenge for the muscles in your abdomen, lower limbs and back. “You may notice that your glute muscles—the large muscles in your buttocks—are working harder,” says Meier. (Author’s note: You’ll definitely notice.) Meanwhile, your calf muscles will need to work opposite to what they usually do. When you walk forward, your calf contracts concentrically, meaning the muscle gets shorter, he explains. When you are walking in reverse, your calf muscle contracts in the opposite direction and becomes longer as it supports your body weight. This change can be a valuable way to improve your fitness.
You’ll also target the quadriceps muscles on the front of your thighs. According to a study– yes, scientists studied this – people who walked backwards three times a week for six weeks ended up with improved quadriceps muscle strength compared to those who walked forward during exercise. The quadriceps are responsible for extending the knee and straightening the leg, explains Meier—so they also work differently when you walk backwards. “That’s one of the reasons people say it helps improve knee pain,” he says. “You are essentially strengthening your quads by doing this walking backwards trick.”
May be good for people with injuries
When New York-based Peloton Tread instructor Marcel Dinkins had patella problems, she started walking backwards. She recently returned after tearing her ACL. “You can push forward,” she says, describing the movement needed to start going in reverse. “When you have running or knee problems, you usually feel a little pain just below the patella. Running backwards gives you some rest and relief.”
see more information: Why walking is the perfect workout for mind and body
Backward walking has a long history of clinical or rehabilitation use, says Janet Dufek, a biomechanist and professor in the School of Integrated Health Sciences at the University of Nevada, Las Vegas, who has researched backward walking. A studyfor example, found that after a six-week walking program, participants with knee osteoarthritis experienced greater reduction in pain and functional disability compared to those who walked in a typical manner. Another found that walking backwards on a steep slope relieved symptoms of plantar fasciitis. Is at a study led by Dufekwalking backwards reduced low back pain and improved function among athletes.
Retro walking is also used in occupational therapy. Older people can practice walking to the kitchen sink, for example, and then walking backwards away from it. The ability to rewind can improve “practical activities of daily living,” says Dufek.
It can make you more flexible
Many of us sit all day – which leads to tight, tight muscles. “Our hip flexors, or the muscles in the front of the thigh and front of the hip, become tighter,” says Kristyn Holc, a physical therapist at Atlantic Sports Health Physical Therapy in Morristown, NJ. stretching this tissue – leading to greater flexibility, which is linked to better physical performance, increased muscle blood flow and reduced risk of injuries. “You’ll notice that a lot of people, especially as they get older, bend their hips—they get a little hunched over there,” she says. “This is because the hip flexors are tight. So if we can stretch them, it will help us get that upright posture.”
Your gait and balance may improve
Elizabeth Stroot, a physical therapist at Core Wellness & Physical Therapy in Alexandria, Virginia, uses retro walking to help people normalize their gait pattern, or the way they walk. “It’s a way to take advantage of our neuromuscular programming and help people overcome a minor limp or restricted range of motion,” she says. Walking backwards just 20 to 30 feet at a time is often enough to help some patients, she adds.
see more information: Your brain doesn’t want you to exercise
Can also improve balance control, especially among the elderly, who are at greater risk of falls. That’s because we maintain our balance through three major systems, says Holc: our eyes, our muscles and joints, and the vestibular system, or inner ear. When we walk backwards, we can’t see what’s behind us, which means we have to rely on the other two systems honing their ability to keep us upright. “You need to feel where you are in space and that information is being sent to the brain,” she says.
But you need to do it safely
Many people experience retro walking on their treadmill, which is free from hazards like rocks, uneven terrain, and other people. You don’t even need to turn it on, Dinkins points out: just climb onto the machine backwards, hold onto the handrails, and use your own power to move the belt. “If you’re pushing, you’ll get more resistance,” she says—leading to a better workout. If you decide to turn on the treadmill, start at a low speed and keep the safety switch attached to you at all times, advises Dinkins.
No treadmill? No problem: choose a safe place inside or outside your home, like a hallway, a walking trail or an empty field. Dufek encourages people to form partnerships: “Two people stand facing each other and hold hands, and one of them walks backwards while the other walks forward,” she says. “This person can be the other person’s eyes, so it’s very safe, and then you just switch places.”
No matter where you start going backwards, remember that you won’t go back as fast as you go forward. There’s a learning curve, emphasizes Dufek: “If you can walk 4 miles per hour forward, don’t expect to be able to walk that fast backwards,” she says. “At least initially, if you can walk 1 mile per hour backwards, you’re in a good place.” As with any new exercise, go gradually. You can walk backwards for 5 or 10 minutes three times a week, and after a few weeks, add another 5 minutes to each session, suggests Dufek. “As your body neurologically learns the movement pattern, you will be able to walk faster,” she says. “And of course, walking faster burns more calories, and then you can go out in public and be laughed at for even longer. It’s fun.” How’s that for future progress?
This story originally appeared on Time.com read the full story
