Retro Walking: the fitness trend that makes us walk backward like shrimps

There’s no need to sign up for a gym and spend hours doing complicated exercises to stay fit. Often, it’s enough to run or, if we prefer a low-impact activity, to walk. That’s why practices like silent walking and forest bathing are becoming increasingly popular. Whether in complete silence or immersed in nature, walking regularly is an excellent cardiovascular exercise that provides a boost of endorphins and reduces stress. But how many of us have ever tried walking backward? According to several studies, experts, and TikTok videos, reversing the direction of your walk can positively impact your brain and body. The main reason is that it activates brain mechanisms and muscles that are usually dormant during regular walking. In particular, it appears to strengthen the feet, ankles, and back and relieve back pain, knee problems, and arthritis. These are some of the reasons why retro walking or backward walking is often used in physiotherapy and athletic training to prevent or recover from certain injuries. However, beware of thinking this is just a passing trend or a novelty born on social media because it actually has roots in ancient Chinese medicine, focused on bodily balance and longevity.

The Benefits of Retro Walking for the Body

The image of someone walking backward might remind many of a childhood game or the quirk of an eccentric character. However, if we look beyond first impressions and preconceptions, we may discover an intriguing and unexpectedly beneficial discipline. Let’s explore the main advantages of practicing retro walking for our body:

• Strengthens various muscles: Retro walking engages muscles that are typically unused during forward walking, such as hamstrings, glutes, and the lower back. As a result, consistent training strengthens these areas, enhancing muscle strength, flexibility, and stability.
• Improves posture: When walking backward, we engage the core muscles, which include the muscles from the lower chest to the upper thighs and are essential for stability and balance. Over time, regularly practicing retro running contributes to spinal alignment and better posture. According to some studies, results can be seen with just 10–15 minutes of backward walking daily over four weeks.
• Reduces joint strain: Compared to traditional forward walking, the heel-to-toe motion of backward walking focuses most of the effort on the thighs and glutes, reducing stress on the knee, ankle, and hip joints. As a 2019 study shows, it is included in physiotherapy for individuals with joint issues or lower limb injuries.
• Burns more calories per minute: Backward walking burns approximately 40% more calories per minute than forward walking at the same speed.
• Enhances cardiovascular endurance: Like other low-impact cardio fitness exercises, backward walking helps improve cardiovascular endurance, which refers to the ability of the heart, lungs, and blood vessels to supply energy to the body during prolonged activity.

The Benefits of Retro Walking for the Brain

Walking backward benefits not only the body but also the brain, which is challenged to work in a different way. The primary benefits stem from the higher level of attention and concentration required for such an unusual movement. Here are the main ones:

• Boosts cognitive functions: Reversing our walking direction forces the brain to think differently. Challenging the body to move in an unfamiliar way trains both the brain and muscles to adapt quickly. It requires greater focus and attention, stimulating the prefrontal cortex, responsible for cognitive skills like problem-solving and memory.
• Enhances memory: A study published in Science Direct shows that moving backward can improve short-term memory, prompting the brain to revisit the past and recall forgotten facts. Watching a video of a train moving backward or even just imagining moving backward can enhance information recall.
• Improves balance and coordination: Learning and doing things in a way different from our norm activates brain mechanisms and muscles usually not engaged, sharpening coordination and spatial awareness. Walking backward requires us to rely on our muscles, joints, and inner ear rather than our eyes since we cannot see what’s behind us. This can improve balance and stability.

How to Practice Backward Walking

We have already mentioned that retro walking is useful in athletic training and physical therapy. It is often recommended for older people because it reduces joint stress and encourages stability, balance, and correct posture. This does not mean that it is an activity to be avoided in other cases. On the contrary. It can be a good way to break up a workout routine that has become boring and work muscles that we normally use less. The important thing is to start becoming familiar with this way of moving gradually, with slow movements performed in a controlled environment and for a short distance. A flat, obstacle-free, well-lit surface, such as an athletic track or the hallway of our home, is preferable. Better yet, try backward walking at the gym on a treadmill. Just step on the treadmill, holding on to the side handles and use our strength to move the belt or, otherwise, set at a slow speed. Those who want to dare and increase the difficulty can try the exercise bike or elliptical and pedal backwards. Too complicated? No problem, we can keep walking in the usual direction or do whatever other physical activity we like and feels good.