Why walking backwards might be better than your usual jog

Strengthening Your Core and Glutes: Backward walking significantly engages your core and gluteal muscles. These muscles are crucial for maintaining good posture, enhancing stability, and reducing lower back pain. By walking backwards, you provide them with a targeted workout, leading to better overall support for your body, according to Dr Singh.

Boosting Neuromuscular Control: This unique movement challenges your nervous system in a way that forward walking doesn’t. It improves proprioception, also known as body awareness, which allows you to have greater control over your movements. This translates to better coordination throughout your entire body, leading to more efficient and controlled movements in all your activities.

Backwards walking vs jogging: A different kind of challenge

While jogging is a fantastic exercise option, backwards walking offers distinct advantages, said Dr Singh:

Reduced Knee Strain: For individuals experiencing knee pain, backward walking presents a gentler alternative. The impact on your knee joints is significantly minimized compared to jogging, making it a more suitable choice for those seeking a low-impact workout.

While backward walking boasts numerous benefits, it’s not for everyone. (Source: Getty Images/Thinkstock)

Enhanced Metabolic Rate: Backward walking can actually improve your resting metabolic heart rate, which is the number of calories your body burns at rest. This can ultimately enhance your overall exercise capacity as your body becomes more efficient at burning calories.

Who should avoid walking backwards?

While backward walking boasts numerous benefits, it’s not for everyone. Dr Singh cautions that individuals with neuromuscular disorders impacting balance and control, such as difficulties with cough perception or sensory integration loss, should not attempt backward walking.

This is because this exercise relies heavily on good coordination and proprioception, which can be compromised in these conditions.

Walking backwards might seem like a quirky exercise choice, but the science behind its benefits is compelling. From strengthening your core and improving balance to potentially enhancing your metabolism, it offers a unique challenge that can elevate your fitness routine.

However, it’s crucial to listen to your body and avoid it if you have any concerns about your balance or coordination. Consult with your doctor or a physiotherapist before incorporating backward walking into your exercise plan, especially if you have any pre-existing health conditions.