Does Walking Backward Have Big Benefits?
Monday November 9, 2009
Does walking backward give you 10 times the benefit as forward walking? Dalsukh posted a message on our Walking Forum praising backward walking with that claim (and that it reduces constipation). Forward walking also reduces constipation, so I have no trouble with that claim. But do 100 steps backward equal 1000 forward? No.
While an older study showed that walking or running backward increased the heart rate by over 50%, the most recent study showed it raised it as much as 20% That's a nice boost, but it's not a 10 times boost. It would be more like increasing your walking speed from 20 minutes per mile to 15 minutes per mile, or Nordic Walking using fitness walking poles. It may be a good activity to add a burst of higher intensity to your workout. But you also have to keep safety in mind (or carry a rearview mirror!)
Benefits of Backward Walking
Backward Walking and Running on the Treadmill
While I believe there is nothing better than walking, I do occasionally use an elliptical machine for interval training. Another use for the elliptical machine is to “walk” backwards. That way I can get the benefits of walking backwards (putting stress on different muscles) without safety concerns or being a spectacle to others.