Looking for a simple yet powerful way to revitalise your daily exercise? Fitness experts are pointing towards an unconventional method: walking backwards.
The Science and Benefits of Retro Walking
While a brisk forward walk is excellent for cardiovascular health, bone strength, and stress relief, its repetitive nature can lead to monotony. Janet Dufek, a biomechanist at the University of Nevada, Las Vegas, advocates for backwards walking as a compelling alternative. Her research into movement mechanics shows that reverse locomotion challenges the body in new ways.
"I see a lot of people in my neighbourhood and they walk, and that's good," Dufek said. "But they are still stressing the same elements of their structure over and over again. Walking backwards introduces an element of cross-training, a subtly different activity."
The benefits are significant. Retro walking can increase hamstring flexibility, strengthen underused muscles, and challenge the mind as it adapts to a novel movement pattern and posture.
How to Safely Incorporate Backwards Walking
For those keen to try, safety is paramount. Kevin Patterson, a personal trainer in Nashville, Tennessee, recommends using a treadmill. "The treadmill is great for older clients because you have the handles on the side and you reduce that risk of falling," he advised. He suggests starting at a slow speed, or even turning the machine off to use a 'dead mill' technique where you propel the belt yourself.
Off the treadmill, Dufek suggests a cautious approach. Start by integrating a one-minute segment of backwards walking into a 10-minute walk, gradually increasing time and distance as comfort grows. Walking with a partner, facing each other and perhaps clasping hands, adds a safety layer—one walks backwards while the other guides.
"At first, you start really, really slowly because there's a balance of accommodation and there is brain retraining. You are learning a new skill," Dufek explained. "You're using muscles in different ways."
Rehabilitation and Athletic Application
The technique is not just for general fitness; it has therapeutic value. Physical therapists often prescribe backwards walking for rehabilitation, particularly after knee injuries or surgery. Dufek notes the different movement pattern: instead of a heel strike, you land on the forefoot first, often gently, which reduces the range of motion in the knee joint and minimises stress.
For athletes, the skill is second nature. Basketball, football, and soccer players frequently run backwards as part of their training and in-game movement. "I played basketball and I probably spent 40 per cent of my time playing defence and running backwards," Dufek shared.
Ultimately, whether as micro cross-training to prevent overuse injuries, a rehabilitation tool, or a way to simply shake up a routine, walking backwards offers a unique and accessible path to enhanced physical wellbeing.
