The risk of falls and injury increases as you age. Issues related to balance and walking are common concerns when it comes to your body after age 50. They are also one of the main causes of falls. Experts claim walking backward can greatly help in this area. By employing different muscles than you would when walking forward — namely, your glutes, hamstrings, and even shins – you’re improving your balance over time. A 2016 study published in the Journal of Physical Therapy Science showed significant benefits to walking backwards.
Additionally, strengthening (and flexing) your glutes and hip flexors through retro-walking can help with lower back pain, said physical therapist, Kristyn Holc (via Scientific American). “The muscles within your hips and in your bottom become really important for promoting functional mobility and reducing pain,” explained Holc. And speaking of mobility, maintaining (and even improving) your range of motion to be able to do everyday tasks like placing an object in an elevated pantry cupboard become more important for those over 50. Retro-ambulation can help with that too.
Unlike walking forward, retro-walking is less stressful on your joints. This is great if you’re trying to avoid injury, manage joint pain, or deal with arthritis. “It can often provide an alternate source of exercise for someone with injury or degeneration (arthritis) because walking backward can often avoid using those injured or degenerated muscles or joint components (ligaments, arthritic areas and menisci) that walking forward aggravate,” explained sports medicine physician, Dr. Rand McClain, per TODAY.