Walk Backwards to Better Health

Just this week I came across a few different articles about the benefits of walking backwards. Apparently, it is the newest rage on Tik Tok. I have been walking backwards for years. I first started doing this when I was a grad student getting my Master’s degree in Exercise Physiology at Springfield College. I was really into training for and competing in triathlons at that time, and I read and followed the advice of 6 time IronMan winner Dave Scott who also happened to be an Exercise Physiologist. In 1986 Dave wrote a book: Dave Scotts Triathlon Training that I read cover to cover. In his book Dave suggested doing some backwards walking every day. It made sense to me as it dynamically stretches out chronically tight hip flexors, and it felt good. Little did I know then all the other benefits you get from walking backwards.

Here are some of the benefits of walking backwards: 

 Increased muscle strength
Walking backwards engages different muscles, particularly the quadriceps and glutes, more intensely
than forward walking. This can help build muscle strength and endurance. 

 Reduced risk of falls
Walking backwards can reduce the risk of falls by improving balance. 

 Improved cardiovascular health
Walking backwards elevates your heart rate more than forward walking, providing a better
cardiovascular workout. 

 Improved flexibility
Walking backwards conditions the muscles and joints, improving flexibility. 

 Improved gait and walking speed
Walking backwards can improve gait and walking speed. 

 Reduced knee pain
Walking backwards can help alleviate knee pain and reduce muscle tightness. 

 Improved focus, coordination, and memory function
Walking backwards challenges your brain, enhancing focus, coordination, and potentially even memory
function.

 Low-impact exercise
Walking backwards is a low-impact exercise that can be good for recovering from injuries. 

For more reading about the benefits of walking backwards I have included several links below:

Here is an article in Time Magazine that came out in May of this year:

https://time.com/6975058/backward-walking-health-benefits/

Here is an article in Scientific American that came out in April of this year:

https://www.scientificamerican.com/article/walking-backward-can-improve-joints-arthritis-and-overall-
health/

https://drstephenanton.com/benefits-of-backward-walking/

Before you try it be sure it is safe. Have someone with you and always be aware of your surroundings.

Be very careful, as there are not any good health benefits of falling down.

If you have any questions about this blog or about your health in general you can reach me at: drtomball@performancehealthcenter.com