Should you try the new spin on walking?

Walking backward – or retro walking – has been drawing a lot of attention lately. But it’s not just a fad; it’s backed by research and health and fitness experts alike.

“If you already enjoy walking as a form of exercise, putting a twist on it and doing it backward can boost your workout,” says Kayla Movrich, a physical therapist at Aurora Health Care who implements retro walking with many of her patients. “And if you’re looking to try something new, you might be surprised at how much your body – and mind – can benefit from retro walking.”

The health benefits of walking backward include:

• Builds muscle strength: Walking backward engages new muscles and further strengthens your calves, quads and glutes for improved endurance and performance. It also activates and strengthens your core muscles, which helps support your spine and improves your posture and stability.
• Improves balance and coordination: With retro walking, your body adapts to a new way of moving. This can lead to better balance and gait, which can lower your risk for falls and fractures – a benefit at any age and especially for older adults.
• Increases flexibility and mobility: Hip flexors – the muscles at the front of the hip and thigh that move your leg and knee up toward your body – are often tight, especially if you sit most of the day. Walking backward stretches and strengthens these muscles and helps improve range of movement, gait and posture.
• Boosts cardio fitness and helps manage weight: Walking backward is a more intense workout than regular walking. It can enhance your heart and lung health, and help you burn more calories.
• Helpful for injury rehab: For those recovering from knee or back issues, rehab experts may recommend backward walking. It puts less strain on the knees and back compared to forward walking and can reduce disability.
• Sharpens your mind and lifts your spirits: Walking backward gives your brain a workout too, as it requires more concentration than forward walking, enhancing your memory, spatial awareness and problem-solving skills. Trying something new or novel can be fun and uplifting, and like any exercise, can help relieve stress.

“Walking backward is easy to do just about anywhere with a little practice,” Movrich says. “The most important thing is to be safe and use support or an assistive device as needed. Also, remember to take it slow – you won’t be able to walk backward as fast as you can forward.”

To get started:

• Choose a safe, flat area free from rocks, holes and other obstructions, like a walking track, grassy area, sidewalk, hallway or treadmill.
• Start slow and walk backward for a few minutes at a time, increasing speed and length of time as your body learns the new movement.
• Another option: Try pedaling backward on an elliptical machine.

Do you have hip or knee pain? Take a free online quiz to learn more.