Physiotherapist reveals benefits of walking backwards

Move over Hot Girl Walk: in 2024 the trendiest way to stroll is backwards, according to TikTok. Backwards walking is all over the platform right now, and unlike some other wellness trends as of late (oatzempic, we’re looking at you), this one actually has legs. We all know walking is good for us, boosting cardiovascular fitness and improving bone health. But it turns out just by switching direction, you’ll reap a whole host of other health benefits – provided you’re happy to accept a few strange looks from your neighbours.

Janet Nevala has walked for exercise her whole life, but about 10 years ago she added a new element to her jaunts — walking backwards. "Every time I walk, I just do a little twirl and walk backwards for a bit, and I'll do it just a few times during my walk," said the 62-year-old nurse, who lives in Notre-Dame-du-Portage, Que.

I’ve spent my whole life happily walking in one direction: forward. It was, I believed, the only way to go, so I dutifully logged dozens of miles a month looking like every other person out for a morning stroll.

Backwards running may sound ridiculous, but studies show it has benefits for both brain and body

Recent studies validate the benefits of retroactive locomotion in reducing low back pain and pressure on joints. However, doing this activity without following the instructions of a guide or without any supervision can increase the risk of injuries and falls.

Walking, at any level of intensity, is good for you. It has been shown that walking at a slow and steady pace can reduce the risk of heart disease and diabetes. But there is research to suggest that increasing the distance of your walk can reduce the risk of premature death and diseases such as cancer, and that increasing the intensity has other benefits as well.

Step out - backwards! The Chinese have a saying that 100 steps backwards are worth 1000 steps forward - and they might be onto something! It may look bizarre to onlookers, but Michael delves into the research and finds some surprising benefits. It’s been used for decades in rehabilitative physical therapy, and recent research reveals that it could even boost memory - by giving your brain a workout! Michael also speaks to biomechanics expert and champion of backwards walking, Professor Janet Dufek from the University of Nevada, Las Vegas, whose research suggests that walking backwards could help with lower back pain. They discuss why walking backwards is so beneficial for our muscles and how to do it safely.