Goldie Hawn once said that: ‘The only thing that will make you happy is being happy with who you are,’ so it would probably be a mistake to try and be more like her. Still, it is tempting. At 80, she still has the chaotic, boundless energy of a spring lamb. How does she do it?
Well, in a social media post, she claimed that walking is ‘the most important thing you can do’. So far, so familiar. A new study appears almost every week now, extolling the mental and physical benefits of a daily dog walk.
But how about walking backwards? It uses ‘a whole different part of your brain,’ says Goldie, who’s a fan. Really? Well, yes, actually, suggests physiotherapist Sam Bhide: ‘In clinical practice, we often use walking backwards to train the brain for vestibular issues like vertigo.’
Walking backwards is also excellent for challenging balance and coordination, she explains: ‘It specifically targets the gluteus maximus – the body’s powerhouse – which is essential for stability. By walking backwards, we train these muscles to activate primarily rather than just assisting as they do when walking forward. This improves proprioception, which is the body’s ability to sense its orientation in space.’
This proprioception is important at all ages, but it becomes especially vital in later life. ‘Proprioception and balance naturally decline with age or injury, increasing the risk of falls,’ says Sam. ‘Stiffness and muscle weakness can further compound these issues. Walking backwards is a simple yet effective functional exercise to maintain stability and retrain these vital sensory systems.’
So how often should you be doing it? Sam suggests short burst of 2-3 minutes, 3-4 times a week. And, err… how do we stop ourselves from tripping over while doing this exercise designed to prevent falls? ‘To stay safe, I recommend practicing alongside a wall, bannister or kitchen counter for support,’ says Sam. ‘Always wear suitable footwear and ensure your path is clear of any obstacles.’