Not long ago I posted about the Walk for Peace. Whilst last year I wrote about how I say the alphabet backwards to help me get to sleep and another about riding a bicycle backwards. Continuing my interest in both walking and backwardness, I recently wrote about Tai Chi Walking, which included some routines which encouraged you to ‘walk backwards’.
Since then, I have discovered that there is a specific health-trend that encourages you to walk backwards – it’s often called “retro-walking” – and although I am skeptical due to issues relating to balance, I’m keen to have a look at what it involves…
[Disclaimer – I am not a physiotherapist or doctor and can NOT provide you with medical advice regarding whether this exercise routine is suitable for your individual situation – please be sure to talk to your doctor before proceeding.]
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So, what is retro-walking?
Believed to have originated in ancient China, modern scientists found that backward walking has a number of health benefits (team sports often already include backwards running practice).
There’s no tricks or gimmicks – you simply move through space, backwards.
[Image source, still from the video (2 mins): The surprising benefits of walking backwards | BBC Global]
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Here’s what I found on a variety of sites…
Advantages of retro walking:
WellFitInsider.com says the 7 benefits or walking backwards include:
- Engage underrated muscle groups (especially the quadriceps, glutes, calves rather than the traditional hamstrings)
- Boosts Calorie Burn & Cardio Fitness (because it is less efficient, walking backwards makes your body work harder, and potentially burn up to 40% more calories)
- Supports Joint Health & Reduces Knee Pain (because it places less stress on your knees and hips while strengthening stabilizing muscles around the joints)
- Enhances Balance, Coordination & Mobility (it challenges your body awareness (also called proprioception – read more on my blog (here)) and makes you use core and stabilizer muscles)
- Sharpens Brain Power & Cognitive Function (it may activate new neural pathways, benefitting executive function and attention)
- Improves Posture & Flexibility (better than sitting still, and can relieve lower back pain)
- Adds Fun and Variety to Your Routine
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Disadvantages:
WomensHealthMagazine.com notes there are some risks associated with walking backwards (as I suspected): which include the obvious risk of falling and injuring yourself, plus it can place more strain on your neck and back [especially if you keep twisting around to check where you’re going (I’m guessing)].
VeryWellHealth.com says you should NOT try retro walking if you have any existing health issues “such as a neuromuscular disability or chronic vertigo (dizziness or spinning sensation).”
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Cautionary advice:
ClevelandClinic.org has some advice you should read before you get started:
- Avoid crowds: You don’t want to bump into others and hurt yourself / if you use a popular walking path or track, go during off-peak times.
- Seek smooth surfaces: Avoid bumpy roads or uneven terrain / smooth, paved walking path or flat grass is best.
- Start slowly: don’t overdo it / start with one- to two-minute chunks of backward walking mixed in with traditional walking / gradually increase the time as it gets easier.
OK – so I have tried retro walking, and I like it – BUT – it’s NOT easy.
Sure, you don’t need a gym membership or a treadmill, but you do need to be feeling fit and flexible, adequately coordinated and able to keep your balance – DON’T try this on days where your body ‘aint bodying and your brain is filled with fog.
NOTE: If you are doing it inside – be sure to pick a space in your home that is furniture-free (long corridors work well) and if you have a tile or timber line on your floor, all the better, as it will make it easier to follow. And speaking from firsthand experience: BEWARE of pointy kitchen counters, and snaggy-jaggy drawer handles.
[And even if you think you know where you’re going, remember things can change – I developed a regular route from my kitchen to dining area, only to crash when I walked into the fridge door my teenager had quietly opened behind me…!]
There are quite a few videos to start you walking backwards, but I’m going to send you to one of my favorite YouTube channels: Yes2Next where April does workout videos with her 83-year-old mother. Here’s their 10-minute walking backwards video (that includes warm up and warm down as well as the option to holding onto the wall if need be):
(14 mins): 10 min Walking Workout For Ages 50: Exercise for Seniors to Lower Back Pain
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With that, I’m off to walk myself slowly backwards into the kitchen for a cup of tea!
Take care taking care, step by step, you got this!
Linda x
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PS – here’s some other link pages that might help you pursue this challenge further:
The Mindful Migraine 
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