Walking backwards: how this strange exercise can burn more calories and improve balance

When we think of walking , we probably imagine walking forward without giving it much thought. But there is an increasingly popular exercise that involves taking a few steps in the opposite direction, walking backwards . While it may seem strange, walking this way can have far greater benefits than we imagine. According to experts, this technique activates different muscles, improves balance and even improves cognitive function .

This exercise is not a recent fad. Historically, it was part of traditional exercise routines in China and was later adopted by athletes to improve their performance. Today, researchers are finding that walking backwards may be much more than just a curiosity, as it generates powerful results for the body and mind .

Unlike regular walking, which primarily involves the ankles, walking backwards puts more emphasis on the hips and knees , shifting the workload. This subtle shift in movement activates muscles that are rarely exercised, improving strength and mobility.

"I honestly think the biggest benefits of walking backward on the treadmill are the ability to change the mechanical load on the body and challenge the brain and balance system with a novel task," explains Nicole Haas, a clinical orthopedic specialist in Boulder, Colorado, as quoted by National Geographic Spain . When walking this way, the gait pattern changes, recruiting muscles, tendons, and joints differently, resulting in a more complete workout.

The impact of walking backward doesn't end with muscle activation. According to the American College of Sports Medicine , this type of walking burns 40% more calories per minute than walking quickly forward. Plus, it's a great option for those looking to work specific muscles like the glutes and hamstrings.

Janet Dufek , a professor of kinesiology at the University of Nevada, Las Vegas, has done extensive research on this exercise and notes that backward walking not only increases lower back flexibility, but also improves stability and reduces low back pain, making it a common recommendation in physical therapy programs.

Despite being a physical exercise, walking backwards also brings mental benefits . Ashwini Nadkarni, an associate professor of Psychiatry at Harvard Medical School, mentions that this movement improves cognitive functioning by promoting greater spatial awareness and coordination. As an activity that requires greater attention and concentration, it can improve executive functions, such as short-term memory and reaction times.

Despite the numerous documented benefits, some are not entirely convinced that walking backwards is better than traditional routines. Jonathan Jarry , a science communicator at McGill University, argues that studies on this type of exercise are limited, and the few that are available focus on specific contexts, such as knee rehabilitation.

Still, for those who decide to give it a try, the key is to do so safely. “Using a treadmill can mitigate tripping risks, and it’s always a good idea to have a walking buddy,” Dufek adds.