Walking backwards to improve health? Physical therapist shares surprising benefits
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Disclaimer: This article cannot be considered medical advice. Please consult a medical professional or healthcare provider for medical guidance, diagnoses, or treatment.
In today's fast-paced world, people are constantly on the move—hurrying forward to reach destinations and goals. But have you ever considered taking a step backwards?
Literally, that is.
Seeing someone walking backwards, or 'retro walking', may seem peculiar at your local park or gym, but this unconventional exercise could be the secret to improving your physical and neurological health.
Grayson Wickham, a Physical Therapist at Lux Physical Therapy and Functional Medicine, strongly advocates this unique form of exercise.
He believes that in our modern world, where sedentary lifestyles are increasingly common, introducing varied movements into our daily routines is crucial for maintaining our health and well-being.
A study conducted in March 2021 found that participants who engaged in retro walking on a treadmill for 30 minutes over four weeks experienced significant improvements in balance, walking pace, and cardiopulmonary fitness.
But the benefits of retro walking extend beyond physical health. The research also suggested that this exercise can sharpen cognitive function and relieve individuals suffering from knee osteoarthritis and chronic back pain.
According to Landry Estes, a Certified Strength and Conditioning Specialist, the muscles engaged in walking backwards differ from the ‘hamstring-dominant movement’ of ‘propelling yourself forward’.
‘If you're walking backwards, it's a role reversal, where your quads are firing, and you're doing knee extensions,’ he explained.
This shift in muscle engagement can help counteract the weakening of glutes from over-reliance on hamstrings.
Wickham also pointed out that our bodies adapt to the ‘positions and movements and postures’ we frequently use. This adaptation can lead to joint compensation, which, over time, can result in ‘joint wear and tear, then pain and injury’.'
By introducing varied movements like retro walking into our routines, we can help prevent these issues.
‘The more we can add in varied movement into our day-to-day activities or in the gym, it's so much more beneficial for the body,’ Wickham added.
Incorporating retro walking into your routine
Retro walking is already popular among physical therapy patients and athletes looking to enhance their sports performance. But how can the average person incorporate this exercise into their routine?
Wickham advised starting slow. Begin with five-minute retro walks several times a week, or try five 20-minute strolls moving in reverse. As you become more comfortable with the movement, you can gradually increase the duration and frequency of your retro walks.
For those who prefer outdoor exercise, Wickham suggested choosing a hazard-free spot and maintaining an upright posture, rolling from your big toe to heel.
If you prefer indoor exercise, a self-powered treadmill is ideal for retro walking. Wickham explained that self-powered treadmills are more beneficial than motorised ones because they require users to generate their power.
Safety First
While retro walking is generally safe, it's important to exercise caution, especially when starting. If you're using a treadmill, hold onto the handrails and start slowly.
As you become more comfortable, you can gradually increase your speed, let go of the handrails, and even add an incline for an extra challenge.
Walking with a friend who can act as your eyes while you walk backwards can also be beneficial, especially if you prefer doing it outside.
So, next time you're at the park or gym, why not try retro walking? It might initially feel strange, but the health benefits could be well worth the awkwardness.
Remember, before starting any new exercise regimen, it's always a good idea to consult with a healthcare professional to ensure it's suitable for your individual health circumstances.
Two US-based physical therapists also talked about the benefits of walking backwards here:
Source: YouTube/Bob & Brad
What are your thoughts on retro walking, members? Have you tried it before, or are you considering giving it a go? Share your experiences and thoughts in the comments below.
In today's fast-paced world, people are constantly on the move—hurrying forward to reach destinations and goals. But have you ever considered taking a step backwards?
Literally, that is.
Seeing someone walking backwards, or 'retro walking', may seem peculiar at your local park or gym, but this unconventional exercise could be the secret to improving your physical and neurological health.
Grayson Wickham, a Physical Therapist at Lux Physical Therapy and Functional Medicine, strongly advocates this unique form of exercise.
He believes that in our modern world, where sedentary lifestyles are increasingly common, introducing varied movements into our daily routines is crucial for maintaining our health and well-being.
A physical therapist shared the benefits of ‘retro walking’. Source: Seniors Discount Club
A study conducted in March 2021 found that participants who engaged in retro walking on a treadmill for 30 minutes over four weeks experienced significant improvements in balance, walking pace, and cardiopulmonary fitness.
But the benefits of retro walking extend beyond physical health. The research also suggested that this exercise can sharpen cognitive function and relieve individuals suffering from knee osteoarthritis and chronic back pain.
According to Landry Estes, a Certified Strength and Conditioning Specialist, the muscles engaged in walking backwards differ from the ‘hamstring-dominant movement’ of ‘propelling yourself forward’.
‘If you're walking backwards, it's a role reversal, where your quads are firing, and you're doing knee extensions,’ he explained.
This shift in muscle engagement can help counteract the weakening of glutes from over-reliance on hamstrings.
Wickham also pointed out that our bodies adapt to the ‘positions and movements and postures’ we frequently use. This adaptation can lead to joint compensation, which, over time, can result in ‘joint wear and tear, then pain and injury’.'
By introducing varied movements like retro walking into our routines, we can help prevent these issues.
‘The more we can add in varied movement into our day-to-day activities or in the gym, it's so much more beneficial for the body,’ Wickham added.
Incorporating retro walking into your routine
Retro walking is already popular among physical therapy patients and athletes looking to enhance their sports performance. But how can the average person incorporate this exercise into their routine?
Wickham advised starting slow. Begin with five-minute retro walks several times a week, or try five 20-minute strolls moving in reverse. As you become more comfortable with the movement, you can gradually increase the duration and frequency of your retro walks.
For those who prefer outdoor exercise, Wickham suggested choosing a hazard-free spot and maintaining an upright posture, rolling from your big toe to heel.
If you prefer indoor exercise, a self-powered treadmill is ideal for retro walking. Wickham explained that self-powered treadmills are more beneficial than motorised ones because they require users to generate their power.
Safety First
While retro walking is generally safe, it's important to exercise caution, especially when starting. If you're using a treadmill, hold onto the handrails and start slowly.
As you become more comfortable, you can gradually increase your speed, let go of the handrails, and even add an incline for an extra challenge.
Walking with a friend who can act as your eyes while you walk backwards can also be beneficial, especially if you prefer doing it outside.
So, next time you're at the park or gym, why not try retro walking? It might initially feel strange, but the health benefits could be well worth the awkwardness.
Remember, before starting any new exercise regimen, it's always a good idea to consult with a healthcare professional to ensure it's suitable for your individual health circumstances.
Two US-based physical therapists also talked about the benefits of walking backwards here:
Source: YouTube/Bob & Brad
What are your thoughts on retro walking, members? Have you tried it before, or are you considering giving it a go? Share your experiences and thoughts in the comments below.
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