No walking, no jogging, no cycling

It is a practice that has been practiced for hundreds of years and that more and more professionals recommend for its great benefits for the body.

12/21/2025 – 07:59 am

Walking is probably the easiest, most accessible and recommended physical activity by doctors around the world. However, there is a variant that is gaining ground in kinesiology practices and in the everyday lives of high-performance athletes due to its ability to alter well-being with a minimal change: reversing the direction of the steps. The reverse gear or retro walkis presented as a new challenge It tests everything from the smallest muscles to mental agility.

Although it may seem like a passing gym fad, this practice has deep roots in history. It is estimated that it was part of it Traditional exercise routines in China for centuries. Today, science has begun to confirm what the ancients already practiced, revealing that it was a simple gait adjustment can deliver excellent results traditional walking in terms of balance, strength and calorie burning.

The appeal of this exercise lies in this simplicity and in what does not require expensive equipmentsimply a safe space in which to move backwards. Health experts emphasize that changing the direction of movement forces the body to adapt to a different mechanical task, activating recovery and strengthening processes that are often overlooked when moving forward.

Reverse gear: a challenge for muscles and metabolism

Unlike traditional walking, in which the ankles do much of the work, walking backwards is the case distributes the effort significantly across the hips and knees. According to Nicole Haas, an orthopedic specialist in Colorado, the greatest value of this exercise lies in its ability to change the mechanical load on the body. When you step back, muscles, tendons and joints are recruited and loaded in a completely different way, which also challenges the balance system.

One of the most surprising facts for those looking to optimize their fitness is its effect on metabolism. The American College of Sports Medicine assures that back walking can achieve Burn up to 40% more calories per minute than a conventional brisk walk. This effectiveness has been shown in studies where overweight women have had success Reduce your body fat and improve your overall fitness after just six weeks of constant practice.

In addition to energy consumption, this exercise is an important ally for Posture and mobility. Janet Dufek, a professor of kinesiology at the University of Nevada, has proven after decades of research that walking backwards increases the flexibility of the hamstrings and lower back. This makes it an extremely valuable tool for Reduce lower back pain and improve overall core stability. For those seeking a more advanced level, experts recommend performing the move by pulling a weighted sled to improve the exercise Work on the glutes and hamstrings.

Walking backwards: effects on the brain and protection of the joints

Beyond the purely physical, walking backwards is a real workout for the brain. Because it is an activity that requires much more attention and concentration than walking forward, it improves spatial awareness and coordination. Ashwini Nadkarni, a professor of psychiatry at Harvard Medical School, explains that this exercise can improve executive function, short-term memory, and reaction times because the cognitive system needs to be alert to unusual tasks.

In the area of ​​joint health, this exercise is presented as a gentle but highly effective alternative, especially for people with knee problems. Walking back puts less pressure on the kneecaps while strengthening the quadriceps, which is responsible for stabilizing the joint. Studies published in medical journals conclude that incorporating this movement into physical therapy routines significantly reduces disability in patients with knee osteoarthritis.

It is important to note that, as with any physical intervention, the benefit depends on the initial state of the individual. Experts recommend starting gradually, perhaps on a slow-speed treadmill or in an open hallway, and varying the incline to adjust the intensity. Although research still focuses on specific diagnoses, a growing body of evidence suggests that walking backwards is one of the easiest and most effective ways to “hack” our daily exercise routine.