Introduction to Walking and Its Benefits

Walking is a simple yet effective way to improve overall health and fitness. It can have impressive mental and physical benefits, including stronger bones and muscles, cardiovascular fitness, and stress relief. However, like any workout, walking can feel repetitive and boring after a while. To add variety to an exercise routine, trying walking backward can be a great option.

What is Backward Walking?

Backward walking, also known as retro walking or reverse walking, adds variety to an exercise routine. Turning around not only provides a change of view but also makes different demands on the body. Janet Dufek, a biomechanist and faculty member at the University of Nevada, Las Vegas, has researched the mechanics of both walking and landing from jumps to identify ways of preventing injuries and improving physical performance.

Benefits of Backward Walking

In humans, reverse locomotion can increase hamstring flexibility, strengthen underused muscles, and challenge the mind as the body adjusts to a new movement and posture. Dufek notes that walking backward introduces an element of cross-training, a subtly different activity that can help prevent overuse injuries.

On the Treadmill

Kevin Patterson, a personal trainer in Nashville, Tennessee, recommends the treadmill as the safest place to retro walk. You can adjust it to a slow speed. However, Patterson likes to turn off the treadmill — termed the “dead mill” — and have clients propel the belt on their own. This activity typically makes up a small part of the workouts and can be great for older clients as it reduces the risk of falling.

Off the Treadmill

Dufek suggests working a one-minute segment of backward walking into a 10-minute walk and adding time and distance as you get comfortable. You can also do it with a partner; face each other, perhaps clasp hands. One person walks backward, and the other strolls forward and watches for problems. Then switch positions. It’s essential to start slowly and allow your body to adjust to the new movement.

Backward Walking as Cross-Training

Dufek classifies backward walking as a form of cross-training, or incorporating a mix of moves into a fitness program. Doing a range of exercises can help prevent overuse injuries, which can occur after repeatedly using the same muscle groups. Even small tweaks, such as changing footwear, can make a difference by providing a slightly different stress to the system.

Retro Walking as Rehabilitation

Physical therapists instruct some of their clients to reverse walk, which can be useful after knee injuries or for people in rehabilitation or recovering from surgery. Backward walking is very different from forward walking from a force perspective and movement pattern perspective. It reduces the range of motion in the knee joint, allowing for activity without stressing the joint.

Athletes and Backward Walking

There is nothing unnatural about backward walking. In fact, backward running is a key skill for top athletes. Basketball players, soccer players, and American football players, particularly defensive backs, do it continually. Dufek notes that she spent 40% of her time playing defense and running backwards during her basketball days.

Conclusion

Walking backward can add variety to an exercise routine and provide several benefits, including increased hamstring flexibility, strengthened underused muscles, and improved balance. It can be done on a treadmill or off, and it’s a great option for older adults or those recovering from injuries. Whether you’re an athlete or just starting out with exercise, backward walking is definitely worth considering.

FAQs

• Q: Is walking backward safe?
  A: Yes, walking backward can be safe when done properly. It’s essential to start slowly and allow your body to adjust to the new movement.
• Q: Can I do backward walking on a treadmill?
  A: Yes, the treadmill is a great place to start backward walking. You can adjust it to a slow speed, and it’s safer for older adults.
• Q: How often should I incorporate backward walking into my routine?
  A: You can start by working a one-minute segment of backward walking into a 10-minute walk and add time and distance as you get comfortable.
• Q: Is backward walking suitable for everyone?
  A: While backward walking can be beneficial for most people, it’s essential to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions or concerns.