“The Better You Are Backward, The More Protected You Are Forward” ~ Ben Patrick, Athletic Truth Group
Out of all the weird things I’ve gotten into, walking backwards is completely worth any puzzled stares you may get at the gym or on the street, once you understand all of the health benefits it has to offer.
Retrowalking is nothing new, however, it’s been popularized in recent years by Ben Patrick, AKA Knees Over Toes Guy. I love his lack of ego (rare in the fitness influencer world) and inclusive approach to fitness.
Retrowalking challenges your muscles in new ways while engaging your brain, improving balance, and enhancing coordination. Whether you're strolling in reverse on the treadmill or taking a backward lap around the park, retrowalking can enliven your fitness routine while bulletproofing your knees, and reducing your risk of falls down the line. It’s never too early to start thinking about this stuff, IMO.
One of the biggest perks of walking backwards is how it strengthens muscles that aren't typically used during forward motion. Your glutes, hamstrings and tibs (the Tibialis Anterior: a muscle we work on regularly in the gym that’s located in the shin area) get an extra workout, improving leg strength and reducing any force exerted on the knees and lower back.
Beyond the physical benefits, walking backwards sharpens your mind. If you think about it, walking forwards doesn’t require much thought - we just do it. Walking backwards, however, requires you to be extra focused - not just for safety reasons, but also because it feels plain weird at first. Retrowalking works on proprioception, which keeps the brain on its toes (pun intended). According to the BBC, researchers have found differences in the location of neural activity when walking backwards compared to forwards. The prefrontal cortex - the most evolved brain region that’s responsible for cognitive skills such as planning, problem solving and decision making - is especially active when you walk backwards.
Note of caution: If you’re walking “in the wild” (i.e., not on an indoor track), always look for tripping hazards and other obstacles, and proceed with caution. You may want to have a walking buddy as a spotter. I love walking backwards uphill for an extra workout.
Some quick takeaways on retrowalking:
🦾Builds muscle strength
When you walk, your walking pattern is heel-to-toe. With backward walking, it's the opposite, meaning that your toes hit the ground before your heel, changing up how the muscles work in your hips and legs.
👣Improves balance and gait
Retrowalking can improve gait and balance. When combined with other therapies, it can be a gamechanger for people with osteoarthritis in their knees, or knee injuries.
🔥Burns more calories than plain old walking
Because your muscles work harder, walking backwards can help you burn 40% more calories than regular walking.
🦵Increases flexibility and ROM
Retro walking changes your usual gait. When you step backward, your knee straightens before your foot lands. This repeated movement can improve your range of motion if you have trouble extending your knee fully due to injury or illness, and can improve flexibility of the ankles and hamstrings.
😩❌ Helps limit knee pain
Walking in reverse puts less pressure on the knee joint and patella. It also strengthens the quads, which help support the knee, in turn easing knee pain from osteoarthritis. The change in walking direction also engages low back muscles that stabilize your spine, which can reduce low back pain.
🧠 Challenges your brain
For many people, walking is an automatic process that doesn't require much thought. But reverse walking challenges you to pay more attention and consciously think about how you move. Learning new things, like mastering walking backwards, is one way to keep you sharp.
🥱❌Prevents exercise boredom
If walking is your main source of exercise, walking backward is a great way to refresh your routine and change up your walks. Switching things up can help prevent exercise boredom as you challenge your muscles in new ways.
If you end up giving it a try, drop me a line and let me know what you think!
Yours in health,
Miriam
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