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Walking backward has become the latest fitness trend on TikTok, amassing millions of views and sparking interest in an age-old practice that fitness experts claim has several health benefits. While traditional forward walking is already known to have numerous health advantages, the recent trend of walking backward is gaining popularity on social media platforms, particularly TikTok.
The trend involves individuals walking backward on treadmills or outdoor paths, showcasing the activity’s simplicity and potential benefits. Healthline consulted with experts, including Dr. Peter Morelli, a pediatric cardiologist, and two certified personal trainers, to explore the phenomenon and its potential advantages.
The Walking Backward Trend on TikTok
Walking backward, also known as “retrowalking,” involves precisely what the name suggests—walking in the opposite direction. While coaches and physical therapists have used backward training for cross-training and rehabilitation, TikTok is credited with bringing it to the forefront and making it a viral trend.
Certified personal trainers note that walking backward requires engaging additional muscles compared to forward walking, making it an effective cross-training exercise. The TikTok trend usually features videos of individuals walking backward on treadmills, adding a unique and eye-catching element to fitness content.
Potential Benefits of Walking Backward
Fitness experts suggest that walking backward may offer several benefits, including improvements in:
- Strength: Walking backward emphasizes the quadriceps, contributing to better overall leg strength.
- Cardiopulmonary Fitness: Engages core muscles, calves, and ankle muscles, leading to improved cardiopulmonary fitness.
- Posture: Challenges balance, encouraging individuals to maintain stability and straighten their backs, potentially correcting posture over time.
- Balance and Coordination: Demands more balance and coordination, enhancing stability and helping correct posture.
- Pain and Injury Recovery: Can boost the range of motion in the knees, hips, and ankles, making it a gentler option for those with knee issues.
- Mental Well-being: Requires more mental energy, engages the mind, aids focus, and may have mental health benefits.
Studies cited by experts support the potential advantages of walking backward, including improvements in balance, gait control, and reductions in knee pain.
Safety Considerations and Getting Started
While generally safe, experts recommend caution for individuals experiencing vertigo, limited mobility, Parkinson’s disease, or balance issues. Recommendations for safe participation include choosing an open space, starting with small increments of time, going slow, and maintaining proper posture during backward walking.
Walking backward has become a fun and engaging fitness trend on TikTok, offering individuals a unique way to stay active and potentially reap various health benefits. As with any exercise, it’s crucial to start gradually, prioritize safety, and consult with a healthcare professional if needed.
