Back walking burns 20 percent more calories than a regular walk.

Walking is very good, but doing it backwards (retro walking, (according to the Anglo-Saxon definition), does even better. First of all because this movement is among the most suitable for strengthening muscles, improving balance, endurance and posture, but also because it allows you to burn many more calories than traditional walking. Second the American College of Sports Medicine, Walking backwards burns between 20 and 40 percent more calories per minute than walking straight ahead.traditional.  E a study of 2014, published on the International Journal of Scientific and Research Publications  showed that overweight women between the ages of 20 and 40 who followed a six-week backward walking program lost significant fat mass and improved their overall fitness.

Origins

In reality, walking backwards has very remote origins and was practiced in ancient Chinese medicine, who considered it a true discipline, between sporting and therapeutic, for the longevity.

In more modern times, walking backwards has even become a fashion in Japan, where it is called ura-aruki (literally “walking backwards”), and is practiced especially in parks (where there are specific paths) and in gyms, while doctors recommend it for improve balance, posture and the memory, other than strengthen muscles, such as quadriceps and glutes.

In the Western world, however, it is often performed during training sessions in various sports, starting with football, to improve balance and general physical performance, and also for rehabilitation after a sports accident.

Strengthens muscles: quadriceps, calves, thighs and glutes

Walking backward forces the body to use its muscles in a completely different way than traditional walking.

Muscles that are often “lazy” when walking forward are activated, especially the quadriceps (especially the vastus medialis, near the knee), the calves and the tibialis anterior.

Furthermore, to maintain stability, the body intensely engages the buttocks, the stabilizing muscles of the ankles, and several back muscles, such as the erector spinae. This means strengthening key areas that support the stability of the entire body.

Protects the knees

This is one of the most important benefits. When walking forward, the heel strikes, creating an impact that is transferred to the knee joint. In reverse walking, however, the support occurs naturally. on the tips or on the forefoot.

This dramatically reduces stress and strain on the knees and on the ankles, making it a low-impact exercise. Activating the vastus medialis, furthermore, helps stabilize the kneecap.

For this reason, back walking is often used in rehabilitation and recommended for those suffering from knee pain. A study conducted in Saudi Arabia on patients with knee osteoarthritis showed that 10 minutes of backward walking, three times a week, led to a significant reduction in pain and an increase in muscle strength.

Strengthens the spine

Moving backward is an activity that destabilizes the body. To avoid losing balance and maintain a straight trajectory, the body is forced to intensely activate the “core”, that is, the entire muscle group that includes the abdominals and, above all, the lumbar muscles. This constant stabilization work translates into effective training for strengthen the spine and the muscles that support it.

Improves posture

Strengthening the core and back muscles has a direct benefit on the stance. Reverse walking is particularly useful for those who tend to assume a “forward head” position, that is, with the head and shoulders leaning forward.

Also, walking backwards helps to stretch your hip flexors, muscles that tend to shorten due to a sedentary lifestyle and sitting for hours, helping to improve the alignment of the pelvis and back.

Increases calorie burn compared to walking forward

For the same time and speed, walking backwards burns more. It is estimated that increase in energy expenditure of approximately 20% compared to traditional walking.

The reason is simple: the movement is less efficient, the body is not used to it, the muscles work harder and the heart has to pump more bloodThis translates into a more intense cardiovascular workout and more calories burned.

It ensures balance, orientation and concentration

Walking forward is an automatic, almost unconscious gesture. Walking backward is not. It's an activity that requires maximum concentration e spatial awareness.

Unable to see where you are going, your brain has to rely more on your other senses and proprioception, or the ability to perceive one's body's position in space. Practicing back-walking challenges and significantly improves balance and coordination.

Stimulates the brain and increases memory

This "unnatural" movement represents a stimulus that "breaks" consolidated motor and mental patterns. It is a real brain training: forces him to think differently, to create new neural connections and to stay alert.

Several studies link this activity to an improvement in cognitive abilities and even short-term memory, precisely because it breaks out of the automatic routine of traditional walking.

How to practice

Backward walking can be done anywhere: at home, outdoors, and at the gym. Don't force the pace or method, and keep in mind that after two or three minutes, you can do regular intervals walking forward. But let's see how to practice backward walking in different environments:

• Inside You can start in a hallway or any space free of obstacles. It's helpful to use the side wall as support the first few times, if you have difficulty at first. Start with sessions lasting a few seconds and gradually increase the time.
• In the gym The treadmill is ideal for safety. It is recommended to start with the dull carpet and not inclined, actively pushing backward while leaning on the handles. Alternatively, start it at a very low speed (1-2 km/h), always holding onto the handrails. Only after you become familiar with it can you gradually increase the speed or incline.
• Outdoors To avoid risks, it's essential to choose a safe location: a smooth, straight surface, free of traffic and obstacles, such as a running track or a park lawn. It's best to practice with someone who can warn you if there's any danger.

Who can't do it?

Back-walking is so simple and beneficial that there are no particular contraindications. However, there are certain groups of people who should avoid it or practice it only after consulting a doctor:

• Sufferers labyrinthitis, dizziness, neurological disorders or postural instability problems.
• Who has visual impairments significant, since the inability to see the path exponentially increases the risk of falls.
• Who is in a post-operative phase immediate or has acute injuries in the back or legs.
• Who has lower back pain or herniated discs in the acute phase.

Furthermore, contrary to what one might think, retro walking it is not recommended For those suffering from arthritis or chronic knee pain. Indeed, as several studies have shown, it is often beneficial for these conditions, provided it is performed with caution and on a flat surface.

Read also:

• How to walk correctly
• All the benefits of walking
• Why walking in a group is particularly good for you