Walking is regularly referred to as an accessible form of exercise for many, in that it requires little skill and minimal equipment but can have a large impact when added regularly to a fitness routine. For all the great benefits of walking, you might be surprised to learn that walking forward isn’t the only beneficial method of walking. Backward walking, as the name implies, is the reverse of forward walking where you strike down with the heel first, and forward momentum comes from your ankle. In backward walking, power comes from your knees and hip with your toe hitting the ground first. This change can challenge your body in new ways and improve your day-to-day walking routine.

The mechanics of backward walking have been shown to enhance quadricep strength more than forward walking (1). It has also been used in conjunction with other physical therapy programming, which can result in improved gait, speed, and balance during forward walking sessions for those with knee injuries (2). The challenge of walking backward increases your energy expenditure and requires more focus. Forward walking does not require much thought and can be engaged while doing other tasks or with wondering thoughts. To walk backward requires paying attention and consciously thinking of how you are moving. With benefits that range from muscle strength, cardiovascular fitness, minimizing knee pain, and improving balance, all of which will improve walking forward as well, it might be fun to try in your next walking session! Remember, if you have balance concerns or are starting a new exercise program, always check with a doctor first if this is the right form of exercise for you.

How to walk backward safely

You can do this on either a treadmill or a flat surface – consider indoor spaces to start.

• • The treadmill may feel more comfortable to some as you won’t have to look behind you.
  • Starting in the off position, attach the safety clip, and turn away from the control panel, straddling the belt.
  • When ready to start the treadmill (or have someone assist you), start at a slow speed of 1 mph or less.
  • Start at a slow speed and use the handrails on the side of the treadmill as needed for balance and stability
• Focus on reaching one leg back and stepping into position with the toes first, rolling onto the heel, and straightening out your knee.
• Use your arm (the same arm as the leg that is stepping back) to reach back with each stride and keep your shoulders and chest upright
  • Avoid looking straight down at the ground by leaning over.
• Over time, you can increase your distance, pace, and elevation, or use intervals of forward and backward walking in your workout.

Kimberly Burke is a lecturer in the Department of Health and Exercise Science and the director of their Adult Fitness Program at Colorado State University.  Adult Fitness offers exercise opportunities for employees of CSU as well as community members, while providing hands-on learning experiences for health promotion students. To learn more, see the Adult Fitness Program website

Sources:

• Alghadir, A.H., Anwer, S., Sarkar, B. et al. Effect of 6-week retro or forward walking program on pain, functional disability, quadriceps muscle strength, and performance in individuals with knee osteoarthritis: a randomized controlled trial (retro-walking trial). BMC Musculoskelet Disord 20, 159 (2019). https://doi.org/10.1186/s12891-019-2537-9
• Balasukumaran T, Olivier B, Ntsiea MV. The effectiveness of backward walking as a treatment for people with gait impairments: a systematic review and meta-analysis. Clinical Rehabilitation. 2019;33(2):171-182. doi:10.1177/0269215518801430