If there’s one thing I love, it’s a good walk – more specifically, a walking trend. I’ve tried (and enjoyed) “Japanese walking”, “Jeffing,” “rucking,” “6-6-6″ walking, and even “mindful walking”.
So far, only “plogging” has proven not to be to my taste.
And now that I’m considering getting back into running, I’ve been giving “retro walking” a go.
What is “retro walking”?
It’s 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.
But personally, I found the research into “retro walking” compelling enough to try it anyway.
It’s been linked to better arthritis results when paired with conventional treatment, for instance – it’s also been linked to lessened back pain among athletes, and has been shown to have more balance, gait speed, and lower body benefits for older people than “regular” walking.
Some studies even suggest “retro walking” might boost our brain power, too.
Speaking to HuffPost UK, Dr Suzanne Wylie, GP and medical adviser for IQdoctor, said that though doctors don’t usually “prescribe” retro walking, it “is increasingly recognised within physiotherapy and rehabilitation as a useful exercise for balance, mobility and certain joint problems”.
Why might “retro walking” be good for you?
Personally, I started “retro walking” for about five minutes, twice a week (all but one session has been in my gym). I’ve noticed slightly less strain on my knees, and feel that my usually tight hamstrings are looser than usual.
I’ll admit I was baffled by the benefits of “retro walking” at first. I wasn’t really sure what advantage it had over, er, forward walking – but luckily, Dr Wylie had answers.
“It can help for a few reasons,” she explained.
“When you walk backwards, your movement pattern changes completely: you use different muscle groups and place different loads through your joints.
“In 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.”
Guess my smoother steps make sense, then.
As for my looser hamstrings, the doctor said: “The hamstrings are often taken through a more dynamic stretch and eccentric control, which can make them feel looser over time.
“There 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.”
How much “retro walking” should you do a week?
Again, I was not the most on board with this walking style when I first heard about it. I was worried that I’d look like a circus creature, creepily sneaking the wrong way round through my local park.
However, not only did I notice two joggers completing the move in my nearby green space (turns out “retro running” is great for runners), but it turns out a couple of minutes on my gym’s least visible treadmill is enough.
“There isn’t a formal weekly ‘dose’ that doctors would prescribe… however, a sensible, general approach in UK practice would be to suggest short, regular sessions rather than long, infrequent ones,” Dr Wylie revealed.
“For 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’re not experiencing pain, dizziness or near-falls, it can be gradually increased to 15-20 minutes per session.”
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’s less mortifying.
Whichever you choose, though, Dr Wylie said, “Safety is important, so using a quiet path, a treadmill with handrails, or having a clear space free of obstacles is usually advised”.
