Walking Backwards: A Change of Direction

If you try walking backwards, you just might impress your grandchildren. It has become quite a trend on Tiktok. The Chinese have this saying about it:

“100 steps backwards are worth 1000 steps forward.“

But impressing your grandchildren and other spectators isn’t the only benefit. So what is it about walking backwards that makes it so beneficial?

Why Walking Backwards is So Good for You

Each time I research the benefits of walking backwards, I come across even more of them.  They include:

•  lengthening and strengthening muscles in your back generally (glutes)
• increasing the flexibility and strength of the hamstrings
• relieving pressure on the side of the knee – good for those with arthritis
• eases lower back pain
• may improve cognition.

The Science of Walking Backwards

Experts in the biomechanics of walking backward found this change in direction has many benefits, not just for the obvious such as strengthening muscles, but also for balance and for memory. 

Physiotherapists commonly use walking backwards as therapy for a range of conditions, such as to relieve knee pain, back pain and pain from arthritis, and also for conditions such as stroke.  It’s even good for your cognition and helps you to remember more.

It is good for your posture, uses more calories and helps with weight loss.

Here is a scientific study which examines the therapeutic efficacy of walking backwards and forwards on a slope in normal adults.  You can find it at: xxx

Janet Dufek, professor of Kinesiology and Nutrition Sciences at the University of Nevada has studied biomechanics and walking backwards for some 30 years.  She 

Whitley, Chet R. and Dufek, Janet S. (2011) “Effects of Backward Walking on Hamstring Flexibility and Low Back Range of Motion,” International Journal of Exercise Science: Vol. 4 : Iss. 3, Pages 192 – 198.
DOI: https://doi.org/10.70252/CRZW7475
Available at: https://digitalcommons.wku.edu/ijes/vol4/iss3/4

Walking Backwards is FUN

It might feel strange to begin with, but walking backwards is FUN!  It makes you laugh and often makes other people laugh too.

It makes walking more engaging because your brain has to work harder to sort out the new method of getting about. It is stimulating and motivating trying to master a new skill.  It brings you new sensations using different muscles.

There is a story about a man called Plennie Wingo who, in 1931, set off to walk backwards around the world. He financed his walking by selling postcards of himself. He got as far as Turkey from Fort Worth in Texas. 

Where to Walk Backwards Safely

It is really important to find somewhere safe to begin. I tried it out by linking arms with my husband who walked forward while I walked backwards.

You could try starting with a friend, swapping the forward and backwards roles, so that you can both have a go at it. It really helps the safety aspect, because the one walking forwards can guard the other against obstacles.

Otherwise be careful to check out where you will stepping before you launch yourself at going backwards.  Check it’s flat and smooth without big stones to trip over or tree roots or similar.

 Look for softer surfaces.  Going backwards on a beach is good, especially in the smooth sand near the water’s edge.  If on the dry sand, watch out for sandcastles or for holes dug by dogs or little children! 

Children’s playgrounds with bouncy safety asphalt can be a good choice especially when they are empty because the children are at school. 

Outdoor running tracks are suitable as you can see the lines of the tracks on the grass which helps to keep you walking in straight lines and then guides you round the curves.

How about trying it out on a treadmill?  But start really slowly until you are used to it and hold on to the side bars. 

How to Start Walking Backwards

Make sensible choices about what you are capable of and don’t overdo it as you set out on your new adventure. Get a friend to help you. Make sure you wear proper shoes, not flip-flops or sandals with heels which might make you more vulnerable to falling.

Take small steps (don’t be embarrassed, you need to get the feel of it first.  It’s safer.) Go slowly, maybe only for 20 seconds or so. To begin with, alternate backwards and forwards walking. Work up to longer going backwards. Think about trying it a bit faster only when you feel comfortable.  

Use all your senses to keep aware of hazards that may come towards you. So don’t listen to music or wear headphones as you might not hear somebody coming towards you.

You can also try it out on a treadmill until you get used to it.  But go very slowly to begin with and hold onto the bars.