5 lesser-known health benefits of backward walking

Dec 26, 2025 TOI Lifestyle Desk

Burns more calories

Studies have shown that backward walking burns more calories than forward walking. Canva

Strengthens the less-used muscles

Backward walking activates muscles that are often underused, including the quadriceps, hamstrings, glutes, and lower back. Canva

Boosts cardiovascular effort

Studies show that retro walking elevates heart rate and oxygen consumption more than forward walking at the same pace, which shows that the cardiovascular system gets a more intense workout in the same amount of time. Canva

Boosts brain-related function

Backward walking also stimulates the brain. Even a few minutes of backward walking can sharpen focus, improve coordination, and boost overall brain function Canva

Improves balance, coordination and stability

Backward walking challenges the body in ways that forward walking doesn’t. In fall prevention programs it has been proven effective. Canva

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