Retro Walking: 5 Surprising Health Benefits Worth Trying

 Walking backward burns nearly twice the calories of regular walking while strengthening neglected muscles. Discover the benefits and how to start safely today.

So I came across this weird fitness trend on social media recently - people walking backward (or "retro walking" as the fitness folks are calling it). My first thought was honestly "this looks ridiculous" but then I got curious about whether there's actually anything to it or if it's just another strange internet fad.

After looking into it a bit, I was surprised to find that walking backward might actually have some real benefits. I'm not saying we should all start walking backward everywhere (can you imagine doing your grocery shopping like that?), but there might be some good reasons to add a little reverse action to your regular walks. Let me share what I found out!

Why Walking Backward Isn't as Easy as It Sounds

I tried walking backward in my living room before writing this, and let me tell you - it's weirdly challenging! You'd think just turning around and walking would be simple, but your body definitely notices the difference.

According to exercise physiologist Jordan Boreman, "Walking backward isn't as natural as walking forward, so we work harder physically and concentrate more to do it." That extra effort is probably why walking in reverse comes with some unexpected benefits.

The Benefits That Might Make You Consider Walking Like a Weirdo

1. It Works Different Muscles

We all know that doing the same workout day after day can get boring, but it can also lead to overusing certain muscles while others just hang out doing nothing. Adding some backward walking to your routine shakes things up.

"Walking is great exercise, but any type of exercise requires variation to avoid overusing certain muscles," Boreman says. I think that makes sense - our bodies get super efficient at movements we do all the time, so changing things up probably helps keep more muscles engaged.

Apparently, backward walking uses many of the same muscles as regular walking (like hamstrings, calves, and quads), but it works them differently. It also fires up muscles that don't get as much action when walking forward, like your glutes, hip flexors, and the muscles that help you balance.

I can definitely feel my thighs working more when I walk backward - it's kind of like doing mini squats the whole time. And my calves get sore in completely different spots compared to regular walking.

2. It Burns More Calories (Without Feeling Like You're Working Harder)

If you're looking to get more out of your walking workout without having to walk faster or longer, this might be interesting to you.

There's apparently something called METs (metabolic equivalent of task) that exercise scientists use to measure how intense different activities are. Regular walking clocks in at about 3.5 METs, but backward walking nearly doubles that at 6 METs.

What does that mean in real terms? Well, if you normally burn around 100 calories walking forward for 30 minutes, you might burn closer to 200 calories walking backward for the same amount of time. That's a pretty big difference for just turning around!

I'm not entirely sure why it burns so many more calories - maybe it's because our bodies aren't efficient at moving backward, or because we have to engage more muscles to stay balanced? Either way, it seems like a hack worth knowing about.

3. It Might Help With Joint Pain

This one was surprising to me, but apparently backward walking can sometimes help people dealing with joint issues.

"We use a toe-heel movement when we walk backward," Boreman explains. "This motion engages your quadriceps, which support your knees and absorb some of the impact. Walking backward also helps increase the range of motion in your hip flexors."

I have a friend with knee issues who's always looking for low-impact exercises, so this might be worth suggesting to her. Though Boreman does caution that you should check with your doctor first if you have joint problems. I guess backward walking isn't necessarily right for every type of joint issue.

4. It Makes Your Brain Work Harder Too

Have you ever noticed how you can zone out completely while walking? I sometimes arrive at my destination and barely remember the journey because walking forward is so automatic.

But try walking backward and suddenly you're hyperaware of everything! You have to concentrate on where you're going, what might be behind you, and how to keep your balance. It's like your brain gets a workout along with your body.

Plus, since it's still aerobic exercise, you get all those mood-boosting benefits that come with any kind of cardio. So it might help your mental health in multiple ways.

5. It Could Improve Your Posture

I'm definitely guilty of the slouch - between working at a computer, looking at my phone, and just general laziness, my posture could use some help.

Apparently, backward walking forces you to stand more upright. When you think about it, this makes sense - you can't really hunch forward when you're walking backward or you'd fall over!

Working those posterior chain muscles (like glutes and hamstrings) more can also help counterbalance all the forward-focused posture we have during our daily lives. I'm not saying backward walking will fix years of bad posture habits, but it might be a helpful addition to other posture-improvement efforts.

How to Walk Backward Without Hurting Yourself (or Looking Too Weird)

Before you head out and start moonwalking down your street, there are some safety considerations to keep in mind:

Find the Right Space

I think the biggest risk with backward walking is obviously that you can't see where you're going! So picking the right location is super important.

Avoid crowded areas where you might bump into people. An empty track, quiet park, or even your backyard would be ideal. If you use a popular walking path, maybe go during off-peak hours when fewer people are around.

And definitely turn down your music so you can hear if someone or something is approaching from behind!

Choose Smooth Terrain

This seems like common sense, but worth mentioning - don't try backward walking on uneven ground, especially when you're starting out. A flat, paved surface or smooth grass is much safer than a rocky trail or bumpy sidewalk.

I tried walking backward on my slightly uneven driveway and nearly tripped over a tiny crack I didn't know was there. Not my proudest moment!

Start Slow and Build Up

Don't try to do a 30-minute backward walking session right away. That's asking for sore muscles or worse.

Boreman suggests starting with just 1-2 minutes of backward walking mixed in with your regular forward walking. Then gradually increase as it gets easier.

I think a good approach might be to walk forward for 5 minutes, then backward for 1 minute, and repeat that pattern throughout your walk. You could add 30 seconds to your backward intervals each week until you build up more endurance.

The Treadmill Option: Less Weird, Still Effective

If you're self-conscious about walking backward in public (I know I would be!), using a treadmill might be a good alternative.

Just make sure to:

• Slow the speed way down first - like really slow, slower than you think necessary
• Hold onto the handrails until you get comfortable
• Always use the safety key
• Gradually increase the speed as you get more confident

I tried this at my gym last week at a very slow pace (1.0 mph), and even that felt challenging at first. After a few minutes though, I got the hang of it and was able to speed up a little.

An elliptical machine in reverse is another option that mimics backward walking but is a bit easier and safer.

How Long Should You Walk Backward?

This really depends on your fitness level and goals. If you're just starting out, those short 1-2 minute intervals mixed with forward walking are perfect.

As you get more comfortable, you might work up to 5-10 minutes total of backward walking during a 30-minute walk. Some fitness enthusiasts eventually do entire backward walking workouts, but I'm not sure I'd ever get to that point!

Remember that general exercise guidelines suggest getting about 150 minutes of moderate-intensity exercise each week. Backward walking could count toward that goal, but you should also include other types of exercise, especially strength training.

Speaking of which, don't rely solely on backward walking for fitness. While it's a cool addition to your routine, you still need a well-rounded exercise plan that includes strength work for overall health.

My Personal Experience Trying Backward Walking

I decided to try incorporating some backward walking into my regular neighborhood walks for a week, just to see what happened. I felt pretty silly at first and definitely got some strange looks from neighbors!

The first thing I noticed was how much more aware I became of my surroundings. I found myself paying attention to birds, plants, and houses in a way I never did when walking forward. There's something about seeing familiar sights from a different angle that makes you notice details.

By the end of the week, I definitely felt it in different muscles - particularly my quads and the fronts of my shins. My balance also seemed to improve slightly, though that might be my imagination.

The biggest surprise was how much more engaging my walks became. Adding those backward intervals broke up the monotony and made the time pass more quickly. I'm not sure I'd do it every day, but I think I'll keep it as an occasional mix-in.

Is This Trend Worth Trying?

Unlike some fitness fads that come and go, backward walking actually seems to have some legitimate benefits backed by exercise science. It doesn't require any special equipment, it's free, and it's something different to try.

Will you look a little strange doing it? Probably. Will some people wonder what on earth you're doing? Definitely. But hey, if it works, who cares?

If you're bored with your current walking routine, have hit a fitness plateau, or just want to try something new, backward walking might be worth adding to your exercise toolkit. Just start slow, be safe, and maybe have a sense of humor about it when people give you those confused looks!

As for me, I'm going to keep experimenting with my backward walking intervals, though I might stick to the treadmill when it's raining or when I'm feeling particularly self-conscious. Small price to pay for better posture and a more engaging workout, right?