Benefits of Walking Backwards

Maybe you’ve seen people walking backwards on the treadmill at the gym. Backward walking, sometimes called retro-walking, is having a moment. Before you laugh, know that it’s a legitimate low-impact workout that can improve joint pain, boost your cardio and help you get fitter. “As a chiropractor, I’ve actually had quite a few patients laugh when I first suggest walking backwards as part of their rehab. But once they try it, they realize how effective it can be. It’s not just some social media gimmick,” says Dr. Kira Capozzolo, chiropractor and co-owner of Twin Waves Wellness Center. “I’ve seen it help guys with cranky knees or tight hips rebuild strength and stability in a way that forward walking doesn’t always allow.” RELATED: The Benefits of Walking If you’re wondering whether you should start walking in reverse, here are six benefits that will convince you it’s time to lace up your sneakers (and make sure you don’t bump into anyone or anything when practicing). Why You Should Incorporate Backwards Walking Into Your Fitness Routine 1. It Can Be Better for Your Knees Do you suffer from patellofemoral pain, a common dull ache around the knee cap? According to Capozzolo, you might tolerate walking backwards better than exercises like squats or lunges. And, since it’s surprisingly effective at strengthening your legs, it’s a way to work your lower body without causing knee joint irritation. 2. It Promotes Optimal Hip-Knee-Ankle Alignment Gwenn Jones, certified personal trainer and director of Auburn Yoga & Fitness, says that walking backwards is great for hip-knee-ankle alignment, as it encourages you to be aware of your foot placement in a way that walking forward just doesn’t. If you favor the outside or the inside of your feet when walking, it will become obvious when you try retro-walking. And since your feet influence the alignment of your knees and hips, this simple form tweak can improve your posture and reduce pain. 3. It Helps Improve Balance and Coordination If you think you have excellent balance and coordination, backwards walking might humble you. “You realize how much your brain and body rely on habit,” says Capozzolo. But the beauty of trying something unfamiliar, even if it throws you off at first, is that it forces your brain and body to adapt — and it will improve your balance and coordination, both in and out of the gym, which means better mobility and a lower risk of injury. 4. It Activates Your Posterior Chain The posterior chain is a group of muscles on the backside of the body, including your glutes and hamstrings. Many of us over-rely on the front of our body to move, which can create issues and imbalances. But walking backwards “lights up the calves, hamstrings and glutes differently,” says Capozzolo: “I’ve had athletes tell me it made them feel more balanced out, especially runners who were quad-dominant.” 5. It’s a Great Cardio Workout You might just break a sweat after a couple of minutes of walking backwards. As Jones puts it, “it’s an impressive cardio boost.” That’s because you’re engaging major muscle groups and likely taking bigger steps. If you walk backwards outdoors (and hopefully do it in an open space where you aren’t likely to bump into people or cars), you’ll notice your heart rate increase even more thanks to the variable terrain, which is more challenging than training on a treadmill. 6. It Stimulates Your Brain Finally, walking backwards isn’t just good for your body — it’s good for your brain too. “Being mindful of our form, coordination, and the different muscle engagements creates continuous brain stimulation,” says Jones. In other words, you can’t zone out when backward walking, and that can help keep your mind sharp. Tips to Incorporate Walking Backwards in Your Routine Want to give retro-walking a try? Start small on the treadmill — and hold the rails for safety. If you feel confident enough to head out, Capozzolo recommends going in a wide-open, obstacle-free space like a basketball court. Wondering how long to walk backwards for? “Five minutes a couple of times a week is plenty to begin with. Once you’re comfortable, you can build up to longer intervals or add a slight incline,” says Capozzolo. “When outdoors, I turn and walk 100 steps backward at least six or eight times. My style is a slight squat, which compels my chest slightly forward, keeping a flat back for longer glides,” says Jones. If you’re tempted to start with a 30-minute walk, don’t. Muscles such as your calves may be sore for days, since they’re not used to being activated in that way. And, it goes without saying, don’t attempt to walk backwards in a busy or cluttered space, as you could injure yourself. Still skeptical? “I know it looks a little goofy at first, but I’ve seen walking backwards make a real difference for knee pain, balance and overall conditioning,” adds Capozzolo. So, take it from the pros. This isn’t about doing something trendy, but trying a simple workout that can help you move without pain. You Might Also Dig: The 5 Riskiest Exercises That Lead to InjuryHow to Lose Weight by WalkingHow to Relieve Lower Back Pain