Why I Started Walking Backwards and Why You Should Try It Too

I started walking backwards to challenge myself a little during my daily walking routine. At first, I had no idea how beneficial it could be for my body — especially as I get older. Does it look a little weird? Yes. But trust me, once you start talking about how good it is for you, you might just inspire others to try it too.

One thing you may not notice right away is how walking backwards engages your muscles differently than walking forward. Your glutes, quadriceps, and hip flexors all get some serious work, according to the Cleveland Clinic. I didn’t realize this until I started walking uphill — that’s when I felt that familiar burn in my glutes and understood what was happening. It felt great, and now I appreciate this movement even more.

Walking backwards is also excellent for improving balance as we age. That was actually the main reason I started incorporating it into my routine. I’ve seen many older adults struggle with balance issues, and I’d like to do what I can to prevent that for myself. Backward walking challenges your stability in new ways, and the more you practice, the better it gets. You might even consider walking in multiple directions — forward, backward, and sideways — to improve your overall balance.

And here’s something else that surprised me: walking backwards challenges your brain too! The first time I tried it, I noticed that my brain immediately tuned out the podcast I was listening to. All my focus shifted to the task at hand — staying steady, moving safely, and staying aware of my surroundings. It’s a great reminder of how powerful mind-body connection can be. When you give it a try, see if you can feel your brain working harder too.

Backward walking is definitely a must-try addition to your walking routine. I like to find a quiet street and do it in intervals — anywhere from 15 to 60 seconds at a time. Start small and increase gradually. Just be sure to stay safe while you practice, and let me know how it goes!

How do you challenge yourself during your walks?