If you’ve been coming to the JCC for a while, you may have seen a few people walking backwards on the treadmill. Walking backwards, especially at an incline is gaining traction in fitness and rehab circles for its surprising benefits, and my clients are no exception.  It might look a little strange at first, but this simple twist on a familiar movement can have powerful effects on your body and brain.

1. Strengthens Muscles You Neglect When you walk backwards, you engage muscles in your lower body that often get overlooked—like your hamstrings, calves, and specifically, the tibialis anterior, or shin muscle. Unlike forward walking, backward motion shifts the demand to different muscle groups, helping to balance out muscular development and reduce overuse injuries. Strengthening the tibs can also help strengthen and support the knee and ankle, and for older individuals, help keep you stable and balanced with greater ease.
2. Improves Knee Health One of the most well-documented benefits of walking backwards is its positive impact on knee health. Studies have shown that it reduces stress on the patellofemoral joint (the front of the knee), making it an excellent low-impact option for people with knee pain or those recovering from injury.
3. Boosts Balance and Coordination Walking in reverse forces your brain and body to work together in new ways. Since you can’t rely on your usual visual cues, your proprioception — your sense of where your body is in space — gets a serious workout. This can lead to better balance, coordination, and even quicker reaction times.
4. Sharpens Mental Focus Because it's unfamiliar, walking backwards demands your full attention. This heightened awareness makes it a form of moving mindfulness — similar to yoga or tai chi — that helps sharpen mental focus and reduce stress.

How to Start Walking Backwards Safely

• Start slowly Try walking backwards in a controlled environment like a track, gym, or quiet park path
• Use a mirror or a spotter Especially when you’re first starting out, it helps to have someone or something to guide you
• Engage your core Keep your core tight and posture upright to protect your lower back and maintain balance
• Advance gradually Once you're comfortable, you can increase speed, add incline, or try intervals of forward and backward walking

Walking backwards may feel awkward at first, but that’s part of what makes it so beneficial. It challenges your body and brain in a totally new way, building strength, protecting your joints, and improving overall movement quality. Whether you add a few backward laps to your warm-up or dedicate time each week, this underrated exercise can be a game-changer for your fitness and mobility.