Walking backwards—also known as retro walking—is a surprisingly effective way to boost both your physical and cognitive health. It engages different muscles than forward walking, especially in your calves, quads, and core, and can improve balance, coordination, and joint mobility. Some studies also suggest that it enhances memory, reaction time, and spatial awareness—likely because your brain has to work harder to navigate and stabilize your movement.

As with any new fitness activity, moderation is key. Try incorporating backward walking 2–3 times per week for 5 to 10 minutes at a time, either on a treadmill (with safety handles) or in a safe, flat area like a track or quiet walking path. Start slow and build up gradually as your coordination improves.

Most importantly: be careful not to fall! Always choose a safe environment free of obstacles, and consider having a spotter or using a mirror if you’re practicing indoors. It might look funny at first, but the benefits are real—and it’s a great way to shake up your routine while improving your overall fitness.