Imagine running on the treadmill at the gym and glancing at the person next to you, only to see that they are walking backwards on their machine. You'd probably do double that, right? But according to scientific research, going backwards actually has some benefits.
A study published in Journal of Physical Therapy Science found that walking backwards helps balance, gait and speed. Another study found that it can help people with neurological and musculoskeletal disorders. But before you decide to try it, it's important to know exactly why it's beneficial and how to do it safely.
What are the health benefits of walking backwards?
Personal trainer and co-founder of Leading Edge Noelle McKenzie says the two main benefits of walking backwards are that it helps with stability and balance. "This is because you're forcing your body to adapt to new and unfamiliar demands, which disrupts your body's center of gravity," she says. "Your body is not used to walking backward, so it requires a higher level of stability to maintain balance.
Weight loss coach and founder Sarah Pelc Graca, NASM, agrees. "As humans, our bodies are conditioned to walk forward. When you walk backwards, your center of gravity is slightly different from what our bodies are used to, which helps improve stability and balance," she says.
Related: What are the effects of walking with weights?
This extra challenge is good for the brain, too. "Walking backwards forces us to be more focused and focused because it doesn't come as naturally to us as walking forwards," says certified personal trainer and weight loss coach Esther Avant says. While walking forward with one foot in front of the other is second nature, walking backward requires more conscious thought, which requires your brain to work harder when communicating with your muscles
Pelc. Walking backwards is especially beneficial for people with an ACL injury or knee arthritis, Graca says. "This is because walking backwards helps strengthen the muscles around the knee joint, including the quadriceps," she says. Adds Avant: "Unlike walking forward, when we walk backward we are fully extended at the knee joint, activating the quadriceps more.
"People with leg disabilities that impede normal walking mobility may benefit from walking backwards, for example, if you are recovering from a hamstring strain, fracture, stroke, or Parkinson's disease," says Avant, adding that she recommends working with a physical therapist to determine whether walking backwards is an appropriate part of your rehabilitation plan.
For anyone, Pelc Graca says walking backwards requires shorter, more frequent steps, which improves muscular endurance in the leg muscles while reducing load on the joints. "Walking backwards also helps increase your walking speed and helps increase your step count," she says.
How to Try Walking Backwards Safely
If you want to try walking backwards, McKenzie says, start at a very slow speed on a flat surface. This is not an activity on twisty roads and certainly not on steps.
Avant says it may help to first try walking backwards on the treadmill, using the guard rails for balance. "It's safer than trying it outside or around the house, where you might bump into something or trip and fall," she said. Once you're on the treadmill, Avant says to start moving the belt very slowly, grab the railing, practice a stable gait, reach back with one leg, plant your toes on the ground, roll back onto your heels while straightening your knees, and repeat on the other side.
If you don't have a treadmill, Pel Graca says it can be helpful to first try walking backwards next to a wall, which you can touch for support. "Also, be sure to start at a slow, controlled pace before picking up the pace," she says.
If your main goal of walking is to burn calories, all three coaches say walking backwards isn't the most effective way to stick to old-forward walking.However, if you're looking for a way to enhance your balance while exercising your mind or recovering from an injury, it might be helpful to incorporate it into your daily routine. Sometimes, backward thinking turns out to be beneficial!
