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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
What if taking a step back actually moved your fitness level forward? This odd-looking walk is more than a viral trend; it's a full-body upgrade waiting to happen. Let's explore how.
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Each backward step challenges your core muscles, forcing your body to engage differently, improving balance, spatial awareness, and muscle control naturally.
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It may look simple, but walking in reverse demands more energy. Research suggests it burns around 30% more calories than walking forward, even in shorter sessions.
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Muscles like hamstrings, glutes, and calves are heavily activated during reverse walking, which are often neglected in standard workouts, leading to better symmetry and strength.
Many physiotherapists recommend backwards walking to strengthen the quadriceps. The reduced knee strain can ease joint stress and support long-term mobility.
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Reverse walking isn't just about the legs; it is about your brain benefits, too. Navigating this unfamiliar movement improves cognitive function, focus, and body-mind coordination.
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Unlike high-intensity routines, this movement is gentle on the joints. Whether recovering from injury or easing into fitness, it's a smart, safe option.
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Tired of slouching? Walking backwards encourages an upright posture by pulling your shoulders back and engaging the back chain of muscles,perfect for desk job recovery.
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You don't need a fancy setup. Try it indoors, on a walking track, or with a treadmill. Just 5–10 minutes a few times a week can lead to noticeable improvements.
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If you're bored of the same old cardio, try backwards walking. It's fun and different, and it works wonders for strength, posture, and mental clarity, all at once.
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