If there\u2019s one thing I love, it\u2019s a good walk \u2013 more specifically, a walking trend. I\u2019ve tried (and enjoyed) \u201cJapanese walking<\/a>\u201d, \u201cJeffing<\/a>,\u201d \u201crucking<\/a>,\u201d \u201c6-6-6<\/a>\u2033 walking, and even \u201cmindful walking<\/a>\u201d. <\/p>\n<\/div>\n So far, only \u201cplogging<\/a>\u201d has proven not to be to my taste.<\/p>\n<\/div>\n And now that I\u2019m considering getting back into running, I\u2019ve been giving \u201cretro walking\u201d a go. <\/p>\n<\/div>\n It\u2019s another term for walking backwards. And if at first you think that sounds like a slightly silly thing for an adult to do, well, we have a lot in common. <\/p>\n<\/div>\n But personally, I found the research into \u201cretro walking\u201d compelling enough to try it anyway.<\/p>\n<\/div>\n It\u2019s been linked to better arthritis results <\/a>when paired with conventional treatment, for instance \u2013 it\u2019s also been linked to lessened back pain<\/a> among athletes, and has been shown to have more balance, gait speed, and lower body benefits for older people than \u201cregular\u201d walking<\/a>. <\/p>\n<\/div>\n Some studies even suggest<\/a> \u201cretro walking\u201d might boost our brain power, too.<\/p>\n<\/div>\n Speaking to HuffPost UK, Dr Suzanne Wylie, GP and medical adviser for IQdoctor<\/a>, said that though doctors don\u2019t usually \u201cprescribe\u201d retro walking, it \u201cis increasingly recognised within physiotherapy and rehabilitation as a useful exercise for balance, mobility and certain joint problems\u201d.<\/p>\n<\/div>\n Personally, I started \u201cretro walking\u201d for about five minutes, twice a week (all but one session has been in my gym). I\u2019ve noticed slightly less strain on my knees, and feel that my usually tight hamstrings are looser than usual.<\/p>\n<\/div>\n I\u2019ll admit I was baffled by the benefits of \u201cretro walking\u201d at first. I wasn\u2019t really sure what advantage it had over, er, forward walking \u2013 but luckily, Dr Wylie had answers.<\/p>\n<\/div>\n \u201cIt can help for a few reasons,\u201d she explained.<\/p>\n<\/div>\n \u201cWhen you walk backwards, your movement pattern changes completely: you use different muscle groups and place different loads through your joints.<\/p>\n<\/div>\n \u201cIn particular, it tends to activate the quadriceps more and places less compressive stress on the kneecap compared to forward walking, which may explain why some people notice improvements in knee discomfort.\u201d<\/p>\n<\/div>\n Guess my smoother steps make sense, then.<\/p>\n<\/div>\n As for my looser hamstrings, the doctor said: \u201cThe hamstrings are often taken through a more dynamic stretch and eccentric control, which can make them feel looser over time.<\/p>\n<\/div>\n \u201cThere is also a balance and coordination element, as the brain has to work harder when performing a less familiar movement, which may contribute to improvements in stability and proprioception.\u201d <\/p>\n<\/div>\n Again, I was not the most<\/em> on board with this walking style when I first heard about it. I was worried that I\u2019d look like a circus creature, creepily sneaking the wrong way round through my local park. <\/p>\n<\/div>\n However, not only did I notice two joggers completing the move in my nearby green space (turns out \u201cretro running\u201d is great for runners<\/a>), but it turns out a couple of minutes on my gym\u2019s least visible treadmill is enough. <\/p>\n<\/div>\n \u201cThere isn\u2019t a formal weekly \u2018dose\u2019 that doctors would prescribe… however, a sensible, general approach in UK practice would be to suggest short, regular sessions rather than long, infrequent ones,\u201d Dr Wylie revealed.<\/p>\n<\/div>\n \u201cFor most healthy adults, starting with five to 10 minutes, two to three times a week, on a flat, safe surface is reasonable. If it feels beneficial and you\u2019re not experiencing pain, dizziness or near-falls, it can be gradually increased to 15-20 minutes per session.\u201d <\/p>\n<\/div>\n For me, a few minutes on the treadmill is a lot more manageable (and drier) than the one outdoor attempt I made. It feels safer, the ground is flatter, and frankly, it\u2019s less mortifying.<\/p>\n<\/div>\n Whichever you choose, though, Dr Wylie said, \u201cSafety is important, so using a quiet path, a treadmill with handrails, or having a clear space free of obstacles is usually advised\u201d.<\/p>\n<\/div>\n<\/div>\nWhat is \u201cretro walking\u201d? <\/strong><\/h2>\n<\/p>\n
Why might \u201cretro walking\u201d be good for you?<\/strong><\/h2>\n<\/p>\n
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<\/picture><\/div>\nHow much \u201cretro walking\u201d should you do a week? <\/strong><\/h2>\n<\/p>\n