Backward walking engages different muscle groups and challenges your sense of balance and coordination. By walking in reverse, you force your brain to activate distinct neural pathways and strengthen your proprioception – your ability to perceive the position and movement of your body in space. This increased spatial awareness can have positive effects on your overall balance and stability.

In a study involving 33 healthy individuals, backward walking (compared to forward walking) had positive effects on gait and balance ability and can minimize the burden or strain placed on joints and increase lower limb muscle strength.

Overall, studies indicate that backwards walking has a positive influence on walking function improvement among patients after stroke.

Backward walking requires more effort than forward walking due to the unnatural motion, resulting in an increased heart rate and improved cardiovascular fitness. It provides an excellent low-impact cardio workout without putting excessive strain on your joints, making it a suitable option for people of all ages and fitness levels.

For example, backwards walking on a treadmill for thirty minutes three times a week for four weeks increased balance, walking speed, and cardiopulmonary fitness in post-stroke patients.

Another study found that the addition of 30 min of backwards walking for stroke rehabilitation resulted in greater improvements in both forward and backward walking speed compared to a standard balance program.⁶

Unlike forward walking, backward walking targets different muscles. The quadriceps, hamstrings, and glutes are more engaged during backwards-walking, which can lead to increased muscle strength and tone in these areas.

For example, in a six-week study conducted on individuals with knee osteoarthritis, the participants in the backwards walking group had greater improvements in muscle strength, and greater reductions in pain intensity and functional disability, compared to the forward walking group.⁷

Additionally, the core muscles play a significant role in maintaining stability during backward walking, thus contributing to improved abdominal strength.

Yet another reason to incorporate backwards walking is to combat some of the negative effects of prolonged sitting on our hip flexors and lower back. Almost all of us sit too much these days, and when we sit too long our hip flexors start to become shorter and weaker. This can cause an anterior pelvic tilt, which puts a strain on the muscles in the lower back and leads many people to conclude that they are getting older or that they have bad backs.

The good news is that in most cases, this is not true. And the really good news is that backwards walking can help unravel the negative effects of prolonged sitting on our hip flexors, pelvic floor, and lower back.

If you are someone whose job demands that you sit or even stand for long periods of time, then it is highly recommended that you incorporate backwards walking into your lifestyle.

Yet another reason to incorporate backwards walking is to combat some of the negative effects of prolonged sitting on our hip flexors and lower back. Almost all of us sit too much these days, and when we sit too long our hip flexors start to become shorter and weaker. This can cause an anterior pelvic tilt, which puts a strain on the muscles in the lower back and leads many people to conclude that they are getting older or that they have bad backs.

The good news is that in most cases, this is not true. And the really good news is that backwards walking can help unravel the negative effects of prolonged sitting on our hip flexors, pelvic floor, and lower back.

If you are someone whose job demands that you sit or even stand for long periods of time, then it is highly recommended that you incorporate backwards walking into your lifestyle.

All studies mentioned above point to beneficial effects of engaging in backwards walking to improve physical function. But backwards walking appears to benefit the brain just as much as the body!

Backward walking requires focus and concentration, as it goes against our natural walking habits. The act of walking in reverse requires greater attention, coordination, and concentration, activating the prefrontal and sensorimotor cortex, hippocampus, and cerebellum.  This, in turn, enhances brain plasticity and promotes cognitive abilities.

Furthermore, backwards walking has been shown to increase blood flow to the brain. This increased blood flow delivers oxygen and vital nutrients, optimizing brain function.

Not surprisingly, regular backwards walking has been linked to improved memory, attention, and executive function, making it an excellent exercise for middle-aged and older adults looking to maintain or enhance their cognitive abilities.

One of the best aspects of backward walking is its flexibility. It does not require any special tools or equipment, so you can do it virtually anywhere – on a treadmill, a track, in a park, or even at home. It can be incorporated into your daily routine, serving as an additional form of exercise or as a warm-up before other physical activities.

One of the most significant mistakes to avoid is improper posture. When walking backwards, it is crucial to maintain an upright posture with your spine aligned and shoulders relaxed. Avoid hunching forward or slouching, as this can strain your back and neck muscles. Engaging your core muscles and keeping your head up will help you maintain proper posture and prevent unnecessary strain.

Another mistake to watch out for is taking overly long strides. While it may seem intuitive to take longer steps for a more efficient walk, this can actually increase the risk of injury, especially for seniors. Instead, focus on taking smaller steps and concentrating on your foot placement. The ball of the foot should strike first followed by the heal. This rolling motion helps to distribute the impact evenly throughout the body and promotes fluid movement.

Arm swing also play an important role in backwards walking. Let your arms swing naturally in sync with your legs, but avoid excessive swinging or crossing them in front of your body. This coordinated arm movement helps to maintain balance and rhythm while walking backwards.

As with any exercise, it is important to start slowly and gradually increase the intensity and duration. Begin with short walks and gradually extend the distance as your body adapts to the new movement pattern. Listen to your body and take breaks if necessary, especially if you experience any discomfort or pain.

Footwear is also an important consideration. If possible, I recommend walking in zero-drop shoes, as these will allow for the full range of motion and gently stretch your calf and hamstring on each backwards step. If you prefer to walk barefoot, then walking inside and/or on grass is also a good option to consider.

Regular shoes padded shoes can also work for backwards walking, just be sure to make sure the insoles are in good shape. The stretch will not be as good as with the zero drop shoes but the exercise will still provide many benefits.

Choose a safe and suitable environment: Select a smooth and flat surface for your backwards walking sessions to minimize the risk of tripping or stumbling. Avoid uneven terrain, slippery surfaces, or areas with obstacles that could pose a hazard. A track, gymnasium, or a clear path in a park would be ideal locations. It is advisable to have a partner or spotter when starting out to provide additional support and assistance.

Another great option to begin backwards walking is a therapy pool or regular pool. The water is as safe an environment as you can get and at the same time provides some natural resistance with each step.

If you live on a street that is not too busy and are willing to invest some dollars, I highly recommend purchasing a push resistance sled and pulling it backwards on the road. The brand called the “Tank” is my favorite as the sled has wheels and you can manually adjust the resistance to your desired level.

The added resistance can really strengthen the joints, tendons, and facia of the body as you move backwards. This will take your backwards walking to a whole other level, and is great for the joints and muscles. For extra benefit, I recommend pulling the sled backwards up a hill if you have one close by.

Of course, this may not be possible for everyone if you do not live near a hill and/or do not have a Tank. Or you may be someone who simply prefers to exercise indoors.

For these reasons, I highly recommend to consider trying the brand new and patent-pending self-propelled treadmill (Coupon Code: DRANTON) created by Ben Patrick and his ATG team.

This machine can simulate walking uphill and can be used indoors while watching television or talking on the phone. It does not take up much space and thus can be a convenient method to get in backwards walking daily.

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