Backwards Walking: A Quirky Exercise Trend with Serious Benefits for Health

As the popularity of walking backwards gains momentum, it’s important to take a closer look at the benefits and considerations of this unconventional exercise. During a recent outing in the scenic Blue Mountains, I discovered the challenges of reversing my typical walking routine. Despite an initial feeling of fitness bravado, I quickly found my muscles burning and heart racing as my friend and I tackled the daunting incline—affectionately known as "the hill of death"—in reverse. While backwards walking may sound like a quirky exercise trend, it has roots in health practices prevalent in places like China. Its recent surge in popularity in the West can be largely attributed to endorsements from fitness influencers, notably online coach Ben Patrick, also known as the KneesOverToesGuy. Exercise physiologist Jack McNamara from the University of East London observes that seeing fitness enthusiasts engaging in this unusual practice on treadmills has also contributed to its appeal. However, while various headlines tout the advantages of this method, scientific scrutiny is still catching up. Research has indicated that backwards walking can be beneficial, particularly for specific groups. Dr. Christian Barton, an associate professor of physiotherapy, notes that this exercise challenges our muscles and coordination in unique ways, which can enhance proprioception—the body's ability to sense its position in space—ultimately aiding in fall prevention. The statistics surrounding falls among older adults underscore the importance of prevention measures. In Australia alone, 14 people over 65 die daily from fall-related incidents, and fall-related injuries cost the healthcare system over $2.3 billion annually. Kim Delbaere, a senior research scientist specializing in falls prevention, suggests that the different muscle engagement during backwards walking can be key for those at risk. Her advice for beginners, particularly those with balance issues, is to practice in a safe environment, such as home, where they can rely on a stable surface for support. For individuals with knee conditions like osteoarthritis, the benefits may be even more pronounced. Walking backwards can alleviate strain on the knees by altering the mechanics of movement. As McNamara explains, the backward stride engages the hips and thigh muscles differently, which can help strengthen those areas and reduce injury risks. This change in dynamics means the knee does not bear as much compressive force as it does during forward walking. Despite some assertions that backward walking is a superior calorie-burning exercise, experts like McNamara caution against overestimating its effectiveness in that area. Though it does burn slightly more calories than forward walking over the same distance, the practicalities of maintaining such a regimen—like running a marathon backwards—make it less feasible for serious cardiovascular training. Integrating backwards walking into one’s routine can still be a refreshing addition. McNamara suggests incorporating short segments of backwards walking into regular exercise, potentially on flat, obstruction-free surfaces or during specific activities like resistance sled dragging. This not only introduces variety into workouts but can also provide psychological benefits through novelty. In conclusion, while walking backwards may not become the dominant trend in fitness routines, its potential advantages for certain populations, particularly for fall prevention and knee health, are worth considering. As with any exercise, the key is engaging in it with intent and structure, ensuring that it complements a well-rounded fitness regimen. So, the next time you're out for a walk, don’t hesitate to take a step back—literally.