10 benefits of walking backwards: How to do it right and how many steps you need

Walking backwards isn’t just quirky — it’s a science-backed way to improve balance, protect your knees, and burn more calories. (Image: Pexels)

For health, walking is the simplest of exercises, but backwards walking makes it even more effective. This is referred to as retro walking, which strengthens alternate sets of muscles, provides the brain a significant challenge, and encourages greater levels of coordination. Even fitness professionals such as Dr. Aaron Nair, a sports physiologist based out of Bengaluru, have referred to it as a "secret weapon" for joint health and balance.

Here are the benefits of walking backwards, as well as how to do it safely and effectively.

10 Benefits of Walking Backwards

1. Improves Balance and Coordination

Moving backwards challenges your body to use a different set of sensory input, resulting in improved balance and stability.

2. Strengthens Leg Muscles

Going backwards targets those calves, hams, and quads in a different way for even more fabulous burn.

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3. Protects Your Knees

This helps reduce the pressure on the kneecap, strengthens the muscles supporting the kneecap, and is beneficial for people who suffer from knee pain.

4. Burns More Calories

It also burns 40% more calories when walking at the same pace as normal walking.

5. Boosts Cardiovascular Health

More excretory energy translates to a more diligent heart workout, eventually leading to increased endurance.

6. Enhances Brain Function

It takes a little more concentration and precision, which could help your brain work better.

7. Improves Posture

The simple act of walking backwards lends itself to being upright and not slumping forward, as is often the case.

8. Builds Ankle Strength

It works on the stability of your ankle, thus decreasing the chances of sprains.

9. Aids Recovery from Injury

Commonly applied in a rehabilitation setting for muscle and movement retraining while offloading the joints.

10. Adds Variety to Workouts

This adds some variety and helps maintain motivation.

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How to Walk Backwards Safely

Take It Easy – Find a treadmill on low speed or an open space free from obstacles.

Stabilisation – If you are trying this out for the first time, try and grab hold of the railings or your partner’s arm!

Bragging Post – Avoid tripping by glancing at your path every few steps.

Good shoes — Supportive shoes reduce the risk of injury.

Core Activated — Tighten up your core to guard your lower back.

How Many Steps to Aim For

For beginners: Start with 500–1,000 steps back per session, 2–3 days a week.

Medium: Boost to 1,500–2,000 methods when you get your balance down.

Level up: Walk forward and backwards for a total of 30 minutes. Insert intervals.

Yes, walking backward might sound like some new-age fitness fad, but it’s a great way to build muscle, improve balance and save your joints.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.