Discover the Benefits of Retro Walking: A Fitness Trend

The Latest Workout Obsession: Walking Backwards

Walking backwards, or retro walking, has become the latest fitness trend making waves on social media. Online influencers claim it not only enhances calorie burn but can also boost mental health by shaking up your routine. But are these claims valid? Let’s hear from exercise physiologist Jordan Boreman, MS, as he shares his insights on this trend.

Uncovering the Benefits of Walking Backwards

Turning your regular walk on its head by walking backwards might seem strange, but it’s not as easy as you think. According to Boreman, this change in direction engages different muscles and requires more concentration, which means you’ll exert more physical and mental effort. So, what are the potential benefits of walking backwards?

Strengthening Different Muscles

Performing the same workout repetitively can lead to a plateau, or even injury. Incorporating variation into your routine, such as walking backward, can help promote cross-training and engage different muscles. Walking backward engages your gluteal muscles, quadriceps and hip flexors differently compared to regular walking. This variation can help you avoid overuse injuries and increase your fitness level.

Burning More Calories

Walking backward can be a dynamic addition to your cardiovascular workout, helping to increase your heart rate and burn more calories. Based on the metabolic equivalent of task (MET) system used by the American College of Sports Medicine, walking backward has a higher MET score, indicating it burns more energy and calories compared to standard walking.

Helping Prevent Joint Pain and Arthritis

For those suffering from joint pain and arthritis, walking backward could be a helpful exercise. The motion engages your quadriceps more, relieving some impact on your knee joint and improving hip flexor mobility. But it’s crucial to first consult with a healthcare professional before starting this exercise if you have any existing joint issues.

Giving Your Brain a Workout

Walking backward is not just a physical workout; it’s also a mental one. This exercise requires more concentration, helping to keep your mind sharp and active. Plus, any cardiovascular activity can help to boost your mood and combat depression, providing mental health benefits.

Improving Your Posture

Regularly walking backward can help improve your posture. It encourages you to stand more upright, promoting better spinal alignment and potentially reducing the risk of developing poor posture issues.

Safe Practices for Walking Backward

While walking backward can provide these benefits, it’s crucial to ensure safety while doing it. Avoid crowded areas, stick to smooth and even surfaces, and start slowly to reduce the risk of tripping or collisions.

Trying Backward Walking on a Treadmill

If you’re a treadmill walker, you can incorporate backward walking into your routine. Start with a slow speed and gradually increase as you become comfortable with the reverse motion.

How Long Should You Walk Backward?

The duration of your backward walking routine can vary based on your fitness level and goals. Start with short intervals of backward walking mixed into your regular walk, and gradually increase the duration as it becomes easier.

Retro walking is not just another fad. It’s an effective exercise that has stood the test of time. Try it out to diversify your exercise routine and potentially gain the various physical and mental health benefits!

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