Backward Walking: The Most Overlooked Workout You Should Be Trying
They used to walk forward all the time because they believed it was the only way to go. Every month, they would log many miles, just like everyone else out for a morning walk. But then, they stumbled upon something new on TikTok: backward walking, also known as “retro-walking.” They were surprised to learn that despite its current trendiness on social media, physical therapists and fitness experts had been recommending it for years. These experts say it’s a fantastic way to burn calories, strengthen leg muscles, improve coordination, and even ease pain.
Excited by the potential benefits, they decided to give it a try. One afternoon, they ventured onto their peaceful rural street to test it out. But after taking about 50 steps backward, they realized it was tougher than they expected. Their leg muscles were working hard, and they felt a burn they hadn’t experienced during their usual forward walks, except when tackling steep hills. What’s more, walking backward required extra focus because they couldn’t see what was behind them. They had to use all their senses to stay balanced and avoid tripping over unexpected obstacles, like their walking partner who was slightly faster and a few steps behind them.
After their backward walking experiment, they shared their experience with a few experts. To their surprise, the experts agreed that more people should incorporate backward walking into their routines. It’s not only beneficial for physical health but also adds an element of fun to exercise.
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It’s beneficial for seniors
Backward walking, often referred to as retro-walking, offers a multitude of benefits that make it an appealing exercise option for individuals of all ages, particularly seniors. According to Joe Meier, a seasoned personal trainer and author of Lift for Life, backward walking engages various muscle groups, including the glutes, shins, and the intricate muscles in the feet and ankles. This engagement helps to strengthen these muscle groups, contributing to overall lower body strength and stability.
One of the key advantages of backward walking is its ability to reduce the impact of each step, thereby alleviating strain on the knees and lower back. This makes it a particularly attractive option for individuals dealing with joint pain or those looking to minimize the risk of injury during exercise. Additionally, backward walking can help improve balance and coordination, as it challenges individuals to move in a different direction than they are accustomed to, requiring heightened proprioception and spatial awareness.
Another aspect of backward walking that makes it appealing is its accessibility. Unlike some forms of exercise that may require specialized equipment or a certain level of fitness, backward walking can be easily incorporated into a daily routine with minimal setup or preparation. This inclusivity makes it suitable for individuals of all ages and fitness levels, from beginners to seasoned athletes.
Meier notes that older adults, in particular, are drawn to backward walking as a simple yet effective way to spice up their fitness routine. In gym settings, it’s not uncommon to see individuals of all ages engaging in backward walking on treadmills or on the ground. This popularity among older adults is likely due to the perceived benefits in balance, coordination, and joint health that backward walking offers.
Interestingly, Meier also observes that many pickleball players have embraced backward walking as a means to strengthen their knees and enhance their performance on the courts. By incorporating backward walking into their training regimen, these athletes can improve their agility and reduce the risk of injury during play.
Engaging a variety of muscles
When it comes to exercise, diversity is key. While forward walking is a staple of many fitness routines, incorporating backward walking introduces a novel challenge to the body, activating muscles in a unique and beneficial way. According to Joe Meier, a reputable personal trainer, walking backward demands a more erect posture compared to its forward counterpart. This alteration in posture not only engages the core muscles but also necessitates greater activation of the muscles in the lower limbs and back to maintain stability and coordination.
One of the standout features of backward walking is its effect on the glute muscles. As individuals reverse their stride, they may notice increased engagement of their gluteal muscles — the large muscles of the buttocks. These muscles play a crucial role in hip extension and stabilization, and they work vigorously to propel the body backward during each step. Consequently, backward walking serves as an effective means to strengthen and tone the glutes, contributing to improved lower body strength and aesthetics.
Furthermore, the calf muscles experience a notable shift in function during backward walking. Typically, during forward walking, the calf muscles contract concentrically, causing them to shorten as they lift the heel off the ground. However, in the reverse motion of backward walking, the calf muscles contract eccentrically, lengthening as they bear the body’s weight. This eccentric loading places a unique demand on the calf muscles, fostering strength development and enhancing muscular endurance over time.
In addition to the glutes and calves, backward walking also targets the quadriceps muscles located on the front of the thighs. These muscles are responsible for knee extension and play a vital role in maintaining knee stability and function. Research has shown that individuals who incorporate backward walking into their exercise routine experience improvements in quadriceps muscle strength compared to those who solely engage in forward walking. Strengthening the quadriceps not only enhances athletic performance but also contributes to overall knee health by reducing the risk of injury and alleviating symptoms of knee pain and discomfort.
Moreover, backward walking offers a holistic approach to lower body conditioning by engaging muscles that are often underutilized in traditional forward walking. The activation of these muscles helps to address muscular imbalances, promote joint stability, and enhance overall functional movement patterns. As individuals continue to incorporate backward walking into their fitness regimen, they can expect to experience improvements in strength, endurance, balance, and coordination, leading to greater overall physical fitness and well-being.
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It can benefit individuals with injuries
Marcel Dinkins, a Peloton Tread instructor based in New York City, turned to backward walking when she experienced issues with her patella. She recently resumed this practice after tearing her ACL. Describing the motion required for backward walking, Dinkins emphasizes the relief it provides for individuals with running or knee issues, particularly the alleviation of pain underneath the patella. The pushing-off action involved in backward walking offers a welcome respite for those dealing with discomfort, making it a suitable option for individuals with injuries or conditions affecting the knees.
According to Janet Dufek, a biomechanist and professor at the University of Nevada, Las Vegas, backward walking has a longstanding history of being utilized in clinical and rehabilitation settings. Dufek’s research on backward walking has revealed its efficacy in reducing pain and improving function in individuals with various musculoskeletal conditions. For example, one study demonstrated that participants with knee osteoarthritis experienced significant reductions in pain and functional disability following a six-week retro-walking program compared to those engaging in forward walking. Additionally, backward walking has been shown to alleviate symptoms of plantar fasciitis when descending a steep slope. Moreover, in a study led by Dufek, backward walking was found to reduce lower back pain and enhance functional capacity among athletes.
Furthermore, retro-walking is commonly incorporated into occupational therapy practices. For instance, older adults may engage in backward walking exercises, such as walking up to a kitchen sink and then walking backward away from it. This integration of backward walking into daily activities can enhance practical skills and mobility, ultimately improving individuals’ ability to perform activities of daily living.
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It has the potential to enhance flexibility
In our sedentary lifestyles, many of us spend prolonged periods sitting, which can result in tight, constricted muscles. According to Kristyn Holc, a physical therapist at Atlantic Sports Health Physical Therapy in Morristown, N.J., this sedentary behavior often leads to tightness in the hip flexors — the muscles located at the front of the thigh and hip. Walking backward provides an opportunity to stretch these muscles, thereby promoting increased flexibility. Enhanced flexibility has been associated with several benefits, including improved physical performance, increased blood flow to muscles, and a reduced risk of injuries.
Holc emphasizes that as individuals age, they may experience a tendency to “hinge” at the hips due to tight hip flexors. This can result in a forward-leaning posture, limiting mobility and stability. By incorporating backward walking into their routine, individuals can effectively stretch and lengthen the hip flexor muscles, helping to alleviate tightness and promote a more upright posture. This improved posture not only enhances mobility but also reduces the strain on the lower back and other areas susceptible to discomfort and injury.
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Enhanced gait and balance potential
Elizabeth Stroot, a physical therapist at Core Wellness & Physical Therapy in Alexandria, Va., employs backward walking as a method to assist individuals in normalizing their gait patterns — how they walk. According to Stroot, backward walking engages neuromuscular programming, enabling individuals to address slight limps or restrictions in range of motion. She notes that even brief sessions of backward walking, spanning just 20 or 30 feet, can yield significant improvements for certain patients.
Moreover, backward walking has been shown to enhance balance control, particularly among older adults who are more prone to falls. Kristyn Holc, a physical therapist, highlights that balance is regulated by three primary systems: vision, musculoskeletal function, and the vestibular system within the inner ear. When walking backward, individuals are unable to rely on visual cues from their surroundings, necessitating heightened reliance on the other two systems. This challenges and sharpens their ability to maintain upright posture and stability. Holc emphasizes that walking backward prompts individuals to develop a greater awareness of their spatial orientation, with sensory information being relayed to the brain to facilitate balance control.
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Safety is paramount
Many individuals are intrigued by the idea of backward walking, but it’s essential to approach it with caution to prevent injury. Marcel Dinkins highlights the safety advantages of using a treadmill for retro-walking, as it eliminates hazards such as rocks and uneven terrain. Interestingly, Dinkins notes that a treadmill doesn’t even need to be powered on for backward walking; simply stepping onto the machine in reverse and grasping the handrails can provide a challenging workout. By manually moving the belt, individuals can increase resistance and intensity, enhancing the effectiveness of their workout. However, Dinkins advises starting at a low speed if the treadmill is activated and emphasizes the importance of keeping the safety key attached at all times to prevent accidents.
For those without access to a treadmill, there are alternative options for safe backward walking indoors or outdoors. Janet Dufek suggests selecting a secure location such as a hallway, walking track, or empty field. Partnering up with someone can further enhance safety, as one person can walk backward while the other walks forward, providing visual guidance and assistance as needed.
It’s crucial to recognize that backward walking typically involves slower speeds compared to forward walking, and there may be a learning curve associated with mastering the movement pattern. Janet Dufek advises starting gradually and gradually increasing duration and intensity over time. Beginning with shorter sessions of 5 to 10 minutes, three times a week, and gradually adding more time as proficiency improves can help prevent overexertion and minimize the risk of injury. As individuals become more accustomed to the movement, they can gradually increase their walking speed, thereby increasing calorie burn and overall effectiveness of the exercise.
In conclusion, while backward walking offers numerous benefits, including improved balance, flexibility, and muscle engagement, safety should always be the top priority. By following these guidelines and gradually easing into backward walking, individuals can enjoy the rewards of this unique exercise while minimizing the risk of injury.
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Frequently Asked Questions
Q: Is backward walking safe for individuals with knee or joint issues?
A: Backward walking can be beneficial for individuals with knee or joint issues as it reduces the impact on the knees and lower back. However, it’s essential to consult with a healthcare professional or physical therapist before starting any new exercise regimen, especially if you have pre-existing conditions. They can provide personalized recommendations and guidance based on your specific needs and limitations.
Q: Can backward walking be performed outdoors?
A: Yes, backward walking can be done outdoors in safe and suitable environments. Choose areas with level ground and minimal obstacles to reduce the risk of tripping or falling. Additionally, it’s essential to remain vigilant and aware of your surroundings, especially if walking backward in public spaces where other pedestrians or obstacles may be present.
Q: How long does it take to see results from backward walking?
A: The timeframe for seeing results from backward walking can vary depending on individual factors such as fitness level, frequency of practice, and consistency. Some individuals may notice improvements in balance, flexibility, and muscle strength after just a few sessions, while others may require several weeks of regular practice to experience significant changes.
It’s essential to be patient and persistent, gradually increasing the intensity and duration of backward walking sessions to maximize benefits over time.
