Walking backward is the new power move: Know why it is the best fitness mantra for all age groups

Walking backward (also called retro walking) is quickly becoming a new wellness buzz—and it’s not just some quirky trend. If you see someone walking backward in the park, your first instinct is probably to do a double take. “Wait, what’s going on here?” But guess what? That person may just be ahead of the fitness curve.

It’s legit backed by science, praised by physiotherapists, and loved by people of all age groups, from young fitness enthusiasts to seniors looking to stay active without injury.

Why walk backward?
We walk forward all the time. Our bodies are used to it. But when you suddenly reverse direction, your brain and body go, “Whoa, new challenge!” That small shift changes the game in a BIG way.

Walking backward activates different muscle groups, especially your calves, hamstrings, and glutes. It improves balance and coordination. It gives your knees a break, unlike forward walking which puts constant pressure on them. It enhances cognitive function, since your brain has to stay extra alert to adjust your movements and it also burns more calories in less time. It’s like giving your brain and body a fun workout remix—one that feels weird at first, but super rewarding once you get the hang of it.



When you walk backward, your quads and calves take center stage. It’s like leg day, but sneakier. Most of us have underused muscles because of how much we sit—and even our workouts often miss certain areas. Backward walking hits those underutilized spots and builds functional strength, especially around the knees and hips.

Walking backward is a brain booster, too
Since it’s not something we do naturally, your brain works harder to stay balanced, adjust your stride, and judge space and movement. It’s like turning on a bunch of light switches in your brain that don’t get used much during regular walking.

Result? Better focus, sharper reflexes, stronger mind-body coordination! It’s basically multitasking for your brain.

Have knee issues? Walking backward could be blessing for you
Regular walking (and running) puts a lot of pressure on your knees. Backward walking reduces impact on the patellofemoral joint (a.k.a. the front of your knee), which is a common site for pain. It strengthens the muscles around the knees, offering better support in the long run. Many physiotherapists now recommend backward walking for people recovering from knee injuries or surgeries. It’s low-impact, safe, and surprisingly effective.

It burns more calorie in less duration
Here’s a bonus for anyone trying to sneak in a calorie burn: walking backward burns more calories than walking forward. Why? Because your body has to work harder to maintain balance and movement in the opposite direction.



According to some studies, backward walking can increase heart rate, oxygen usage and energy expenditure. So, if you’re someone who’s short on time but still wants an effective workout, a 15-minute backward walk might just be your secret weapon.

How to get started
We get it—it feels weird at first. But you don’t need to be a pro. Start small:

• Try it indoors – Use a hallway or garden path to get used to the movement.
• Keep your steps short – Small, controlled steps help you balance better.
• Use your arms – Swing your arms naturally to help with coordination.
• Practice near a wall or railing – For support and confidence.
• Stay aware of surroundings – Avoid busy roads or uneven surfaces until you're confident.
• Once you're comfy indoors, move to parks, walking tracks, or terraces. Even 5-10 minutes a day can make a difference.

So, the next time you’re out for a walk, try flipping the script. Take a few steps back—literally—and see how your body responds.