Today, we’re looking at the science of retro walking. You might picture walking in a leotard to Cyndi Lauper music when you hear the term. But we aren’t discussing a health trend that’s coming back.
Retro walking is just walking backward. It has amazing health benefits beyond what you would expect. Most of us would think it would have the same impact as normal walking. However, retro walking can improve balance, coordination and strength.
“Unless you regularly walk backward, it’s likely a brand-new movement pattern for your body,” says Rachel Tavel, a physical therapist and strength and conditioning coach. “By introducing a new movement pattern, you are challenging yourself in a new way, both mentally and physically.”
Walking backward uses different muscles than normal walking. Retro walking can strengthen gait and prevent future falls. It aids mobility and stability and trains the brain in a new form of coordination. It can also improve hamstring flexibility. Just 10 to 15 minutes a day, four days a week for four weeks, can decrease back pain and improve flexibility and balance.
Retro walking is fantastic for older people. As we age, our muscles and joints become less flexible. Walking in reverse strengthens the glutes and hips, stabilizing the spine and removing pressure from the knees.
As you age, improving your glutes helps you maintain your quality of life because “the muscles within your hips and in your bottom become really important for promoting functional mobility and reducing pain,” said physical therapist Kristyn Holc.
Retro walking can also aid weight management. Many people dismiss walking as a form of exercise when trying to manage their weight. However, it is a good form of gentle cardio. When you change that movement, you increase the difficulty.
“Backward walking is an entirely different movement than you’re used to, so your body has to adapt and adjust,” said exercise physiologist Jordan Boreman. “As your muscles move in different ways, your heart rate increases, which can help you burn more calories.”
If you want to try retro walking, there are some safety concerns. It’s essential to avoid falls! Any new skill has a learning curve, and our brains don’t know how to walk backward. Starting on a treadmill is safest. You are on a flat, stable surface with no cracks, bumps or possible obstacles. Set the pace as slower than your normal walking pace and work up to a comfortable, normal speed. Pay attention to your posture as you walk and keep your core engaged to avoid falls. Step with your toes landing first and keep your knees slightly bent to keep stress off your joints. If you have any balance issues, a history of falls or problems with vision, it’s best to have a person with you to help you if you become dizzy or have pain. If you graduate to walking “in the wild,” be sure to walk at a quiet time somewhere like a track where the ground is even.
