When it comes to exercise, most of us stick to what we know: a brisk walk around the block, a gentle stroll with the dog, or a few laps at the local shopping centre. But what if we told you that simply turning around and walking backwards could unlock a whole new world of health benefits?
It might sound a bit odd (and perhaps a little risky if you’re not watching where you’re going!), but ‘retro walking’ is gaining popularity for good reason.
While it might seem like a social media trend or something you’d only see in a comedy sketch, walking backwards is an age-old practice in some cultures and has been studied for its unique health benefits.
It’s been used in rehabilitation settings for years, especially for people recovering from injuries or looking to improve their balance.
But you don’t need to be an athlete or a physiotherapy patient to reap the rewards. Anyone, especially those of us in our 50s, 60s, and beyond, can benefit from adding a little reverse action to their daily walk.
Let’s break down why this simple switch in direction can be so good for you:
1. Boosts balance and coordination
Walking backwards forces your body and brain to work together in new ways. Your sense of balance and spatial awareness are tested because you can’t see where you’re going.
Studies have shown that this can help improve proprioception (the body’s ability to sense its position in space), crucial for preventing falls as we age.
2. Strengthens underused muscles
When you walk forward, you mainly use your quads and calves. Walking backwards, however, shifts the focus to your hamstrings, glutes, and lower back.
This can help correct muscle imbalances, improve posture, and even reduce the risk of injury.
3. Easier on the joints
Surprisingly, walking backwards can be gentler on your knees and ankles. The toe-to-heel motion reduces the impact on your joints compared to the usual heel-to-toe stride.
This makes it an excellent option for people with knee pain or osteoarthritis.
4. Improves cardiovascular health
Just like regular walking, going backwards gets your heart pumping. Because it’s a bit more challenging, you might find your heart rate increases more quickly, giving you a solid cardio workout in less time.
5. Builds bone density
Weight-bearing exercises like walking help maintain bone density, which is especially important as we age.
Research suggests that the added challenge of walking backwards may provide even greater benefits for bone health.
6. Sharpens your mind
Because walking backwards is unfamiliar, it requires more concentration and mental effort. This can help keep your brain sharp, improve memory, and boost mood.
One study has linked backward walking to cognitive function and spatial awareness improvements.
7. May help protect against dementia
Regular physical activity is one of the best ways to keep your brain healthy as you age. Research has shown that walking (in any direction!) can increase the size of brain areas involved in memory and learning, potentially slowing age-related decline.
8. Encourages better posture
Walking backwards naturally encourages you to stand up straighter and engage your core muscles, which can help counteract the slouching that often comes with age or too much time spent sitting.
Are there any downsides?
Of course, walking backwards isn’t without its challenges. The most apparent risk is tripping or bumping into something you can’t see.
It also puts more strain on your neck and back, especially if you constantly turn your head to check behind you.
To stay safe, start slowly and choose a flat, obstacle-free area—an empty hallway, a quiet park path, or even a treadmill (make sure you hold onto the rails at first!).
Check with your doctor or physiotherapist before trying if you have any balance issues or health concerns.
Experts suggest starting with two to three sessions per week, for five to ten minutes at a time. As you get more comfortable, you can gradually increase the duration to 20–30 minutes.
Remember, it’s not about speed or distance—it’s about challenging your body and brain in new ways.
Have you tried walking backwards? Did you notice any changes in your balance, strength, or mood? Share your experiences and tips in the comments below—we’d love to hear from you!
