Does anyone know what's the purpose/benefit of walking backwards, when exercising?

How does the benefit differs from walking forward?

There have been a few studies on "Backward Locomotion" For example, Barry Bates, Ph.D has done studies in comparing forward and backward running, and it has been shown that backward running results in:

A more erect posture (less trunk inclination) than during forward running;

Increased stride rate, decreased stride length and increased support time;

Toe-heel versus heel-toe foot contact pattern;

Reduced overall range of motion at the hip joint (greater flexion and lesser extension);

Increased active functional range of motion at the knee joint;

Elimination of eccentric knee joint flexion and the associated joint stresses (knee joint exhibits greater flexion at touch down followed by a nearly isometric/fixed position during the initial stance phase);

Combined maximum knee extension with hip flexion (greater hamstrings activation with hip flexion);

Role reversal of muscular structures supporting the ankle and knee joints (knee joint serves as primary power producer while ankle joint primarily absorbs shock);

Modifications of lower extremity muscular activity.

Many of these kinematic differences also hold true when comparing forward and backward walking. Additional documented biomechanical differences (Grasso, et al., 1998) between directions of walking include:

Direction of knee joint shear force is reversed (initially backward during forward walking while directed initially forward during backward walking);

Vertical contact force is greater at contact versus push-off in backward walking where vertical forces at similar phases of forward walking are nearly equal;

Electromyographical (muscle) activity of the lower extremities is greater in backward versus forward walking, suggesting greater energy expenditure;

Muscle activity patterns are unique for each direction of walking.


Walking backwards also increases the heart rate (According to an article in the Penn State Sports Medicine Newsletter (1994) an athlete who can walk forward at a given pace that enables his heart rate to rise to 106 bpm will see it soar to 156 bpm while walking backward at the same pace.) as does running backwards. So this offers a better cardio vascular workout. And since backward walking and running reduces force on the knees, it is an excellent rehabilitative exercise.

You might want to check out thisarticle to learn about more of the benefits and to see who might be a candidate for this form of rehabilitation.

Thank you so much Georgia, that's perfect. I never would have thought that it would be that beneficial.

Beneficial only if you are coordinated and don't fall flat on your behind like I would! I've actually seen a woman walking backwards on the access road next to a major interstate. I always figured it was so she could see who was gonna hit her!

Georgia, I walked backwards 10 minutes today in the pool, and I loved it. I was perfectly balanced. I tried walking through the house backwards and kept stumbling over my own two feet. Aquatically is the only way I'll get benefits. Thanks.

That almost sounds like fun
Glad you are enjoying it Honi but be careful while in the pool. No-one can hear your "reverse beeping signal" when you are under water.

Have you tried walking forward or backward while looking into a mirror which you carry just under your chin? I don't think it's particularly healthy but it's a weird kind of fun.