Forget everything you’ve heard about losing weight with only high-intensity workouts. A simple walking routine can help you shed pounds and improve overall health. But there’s a surprising twist: walking backward. Yes, walking in reverse is gaining attention for its unique benefits—and experts say it could help you burn more calories and improve your joint health.
Walking Backward: A New Trick to Burn More Calories
Walking is a great exercise, but experts say walk backward can take it to the next level. Chris Gagliardi, an ACE-certified trainer, explains that retro walking—walking back—can boost your balance, walking speed, and cardiorespiratory fitness. But the real perk? It helps you burn more calories.
When most people think about weight loss, they focus on cardio and high-calorie-burning exercises. While this is important, it’s also essential to incorporate strength training, which increases muscle mass and metabolism.
“Building muscle increases your metabolism, which means you burn more calories even when you’re not working out,” Gagliardi says. It is a fantastic, low-impact way to increase muscle mass.
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How Walking Backward Strengthens Muscles
Walk back works your glutes, quadriceps, and hip flexors more than walk forward. According to exercise physiologist Jordan Boreman, MS, this puts additional pressure on your legs and ankles, requiring them to balance more. This extra effort not only boosts your heart rate but also builds muscle.
In terms of energy expenditure, back walking burns more calories than regular walking. Moderate walking burns about 3.5 METs (metabolic equivalent of task), while backward walking burns about 6 METs, making it a more intense workout that can help you torch those calories.
Joint Health Benefits of Walking Backward
Walk back isn’t just for burning calories—it can also help those with joint pain or arthritis. Gagliardi explains that retro walking activates your quadriceps more than walk forward, which can strengthen the knee and reduce pain in people with knee osteoarthritis.
A study published in BMC Musculoskeletal Disorders found that a six-week backward walk program significantly reduced pain and improved knee function in individuals with knee osteoarthritis.
Back walk also relieves pressure on the inner side of the knee, where many older adults develop arthritis. Physical therapist Kristyn Holc notes that this makes backward walking especially beneficial for older adults with knee issues.
Additionally, some studies suggest walk backward can help alleviate lower back pain and even ease plantar fasciitis symptoms.
How to Safely Try
If you want to give backward walk a try, here’s how to do it safely:
Outdoors:
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Walk on flat, smooth surfaces.
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Avoid crowds to prevent accidents.
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Start slow—begin with one to two minutes of backward walk and gradually increase the time as your body adjusts.
On a Treadmill:
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Start with a low to moderate speed.
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Hold onto the handrails for balance.
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Begin with slow, controlled steps, and increase your pace as you become more comfortable.
