From Burning Fat to Easing Chronic Pain, this Walking Method has Surprising Perks

Why not starting now could be a costly mistake

Author

My Longevity Experiment
November 09, 2024

Optimizing Walking for Longevity: The Benefits of Walking Backwards

Walking is an accessible, low-cost form of exercise that doesn’t require specialized equipment, making it a popular choice for many. Despite its simplicity, walking offers numerous health benefits that can contribute to longevity. However, new research suggests that an even more effective approach to walking may lie in simply changing direction.

Walking backwards has been shown to provide unique health benefits that extend beyond traditional forward walking, making it a compelling option for those seeking to maximize the benefits of their exercise routine.

The Simplicity of Physical Activity

Physical activity doesn't have to be complex to be effective. Regular walking, even at a brisk pace, can offer significant health benefits and contribute to meeting the World Health Organization’s recommendation of at least 150 minutes of aerobic exercise each week. This can be as simple as a brisk 20-minute walk daily. Yet, despite this simplicity, many individuals struggle to incorporate regular physical activity, often due to sedentary lifestyles or desk-bound work environments.

Walking and Coordination Systems

Walking, though seemingly straightforward, involves complex coordination between the body’s systems. Maintaining balance requires the integration of the visual system, the vestibular system (which helps detect movement and balance), and the proprioceptive system (which senses the body's position in space). Walking backwards challenges these systems more than forward walking, as it takes longer for the brain to process the additional demands, ultimately enhancing coordination and balance.

Enhancing Stability and Balance

One of the most well-documented benefits of walking backwards is its ability to improve stability and balance. This form of movement has been shown to enhance forward gait and balance in healthy adults, as well as those with knee osteoarthritis. Walking backwards requires shorter, more frequent steps, which builds muscular endurance in the lower legs and reduces stress on joints, making it particularly beneficial for joint health.

Alleviating Heel and Back Pain

Incorporating incline or decline surfaces while walking backwards can alter joint and muscle engagement, providing relief for certain pain conditions, such as plantar fasciitis, a common source of heel pain. Additionally, the posture changes associated with walking backwards activate muscles supporting the lumbar spine, which may be especially advantageous for those experiencing chronic lower back pain.

Benefits for Neurological Conditions and Stroke Recovery

Walking backwards has also proven useful in therapeutic settings, aiding balance and walking speed for individuals with neurological conditions and those recovering from chronic strokes. The heightened attention and balance demand of backward walking have been used to improve motor control and stability in these populations.

Increased Caloric Burn and Weight Loss

While regular walking supports healthy weight maintenance, walking backwards can further enhance calorie expenditure. Research indicates that walking backwards increases energy output by approximately 40% compared to forward walking at the same speed—measured at 6.0 METs versus 4.3 METs. A six-week program of backward walking or running has even demonstrated reductions in body fat, particularly in women.

The Next Step: Running Backwards

Once an individual has mastered backward walking, progressing to backward running can increase the challenge. Studies have shown that backward running not only strengthens key muscles, particularly those around the knee, but also improves forward running economy. This enhanced efficiency is beneficial even for experienced runners, leading to improved performance and injury prevention.

Adding Resistance with Weight Dragging

For those seeking to intensify their backward walking or running routine, dragging weights provides a powerful, low-risk way to increase muscle recruitment, particularly in the knee extensor muscles, while also engaging cardiovascular fitness. Weight dragging exercises, even at loads as low as 10% of body weight, can stimulate notable improvements in lower body power and have been shown to boost sprint performance in young athletes.

Tips for Safely Starting with Backward Walking

Starting a backward walking routine doesn’t require advanced skills, but it does necessitate attention to safety. It’s best to begin indoors or on a flat, open area to avoid obstacles. As balance and coordination improve, individuals can consider walking backwards on a treadmill, with handrails for support if necessary. Practicing an upright posture, with a focus on each step, ensures safety and maximizes benefits.

Gradual Progression for Optimal Results

When beginning backward walking, avoid twisting to look over the shoulder. Instead, keep the head and chest upright, reaching back with the big toe for each step, rolling from toe to heel. As proficiency increases, speed and even weight resistance can be added. For those incorporating weights, it’s recommended to start light, focus on multiple short sets, and prioritize proper form over distance—keeping initial efforts within 20 meters or approximately 65 feet.

Walking backwards offers a unique and scientifically supported way to enhance the benefits of walking, promoting longevity through improved balance, reduced joint strain, and greater energy expenditure. This straightforward yet effective adjustment in walking routine could be the key to unlocking greater health benefits and supporting long-term wellness.

Study Links:

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