Stuck in a rut with your current workout routine? Spice it up with something low-impact and fun, like backward walking. Also referred to as retro walking, this exercise has taken over the fitness and health communities, with enthusiasts and professionals alike loving it. Backward walking engages different muscles, enhances cognitive function, and aids in injury recovery. If you want to add something new to your routine, check out these top seven benefits of backward walking.
1. Strengthens Underused Muscles
Starting our list of benefits is that the exercise strengthens underused muscles. By going the other direction, muscle groups like the hamstrings, quadriceps, and hip flexors are used more effectively. Over time, training those muscle groups will improve muscle balance and flexibility. This can also reduce the risk of overuse injuries, especially when doing other, more intense workouts.
2. Enhances Balance and Posture
Second on our list of benefits is the improvement in balance and posture. Mentioned above, using different muscle groups is great for helping balance and posture. Backward walking requires an altered movement pattern, making those muscles work differently than just walking forward. This results in your stability increasing and mental stimulation as your brain adapts to new motor skills.
3. Low-Impact Rehabilitation
Next on our list of benefits is its ability to be used as low-impact rehabilitation. Physical therapists love this exercise because it can really help those individuals affected by knee injuries or surgeries. Going the other direction lowers knee joint stress, making it a less aggressive alternative to forward walking.
4. Boosts Cognitive Function
Fourth on our list of benefits is that it boosts cognitive functions. Research studies have found that backward walking can help improve memory, circulation, and mental focus. This is because the exercise activates different neural pathways as your mind consciously thinks about putting one foot behind the other. Though neural pathways improve proprioception, which is used for balance and spatial awareness.
5. Functional Training for Athletes
Ranking fifth on our list of benefits is how it applies to training. Backward walking isn’t just for those recovering from injuries; it’s also a great part of training routines. This exercise is especially great for sports like basketball and soccer. Retro walking can develop agility and functional strength, and allow the athlete to run forwards or backward during gameplay without too much of a struggle.
6. Increases Caloric Burn
Sixth on our list of the benefits is the increase in burned calories. Research findings prove that retro walking can burn more calories than forward walking. This could be the missing piece you were looking for in your weight management strategy, especially for those wanting low-impact exercises. In addition, backward walking helps with cardiovascular and metabolic health.
7. Easy to Incorporate into Daily Life
Last but not least on our list of benefits is the ease of adding the exercise to your daily life. With its easy movements and low impact on your body, backward walking is an easy addition to your daily exercise routine. It doesn’t matter if you use a treadmill or go outdoors; the effect is the same. You can get moving in a new direction while keeping injury risk low.
Final Thoughts
For those struggling with a workout routine they like or one that adapts to older bodies, backward walking is the solution. It can add a little bit of fun to your routine and help both your cognitive function and physical recovery (if applicable). So, the next time you get ready for a workout or want to test your legs and brain, give backward walking a try. Who knows? You may even love it.