{"id":409887,"date":"2026-05-03T14:33:12","date_gmt":"2026-05-03T14:33:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/409887\/"},"modified":"2026-05-03T14:33:12","modified_gmt":"2026-05-03T14:33:12","slug":"i-tried-reverse-walking-every-day-for-a-week-heres-what-happened-to-my-balance","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/409887\/","title":{"rendered":"I tried reverse walking every day for a week. Here\u2019s what happened to my balance"},"content":{"rendered":"

Reverse walking<\/a> has become one of the more interesting trends in the online fitness space. From physical therapists to running coaches, more experts are recommending walking backward<\/a> as a simple way to improve your balance, coordination, and joint health.<\/p>\n

Naturally, I was skeptical. As a weightlifter and marathon runner, I tend to neglect balance training. And besides taking my dog for walks, I rarely walk for exercise. But still, my balance is decent\u2014albeit far from perfect. I also spend a good chunk of my day sitting at a desk writing, which doesn\u2019t help. So I decided to test myself by adding reverse walking to my routine every day for a week to see if it would make a noticeable difference.<\/p>\n

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Before starting, I tested my balance with three balance<\/a> tests: the timed single-leg standing hold, the timed up and go (stand up, walk 10 feet, turn, and return to a chair\u2014all without using hands), and the Romberg test (standing with feet pressed together and eyes closed). I then repeated these same tests halfway through and at the end of the week.<\/p>\n

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As a reminder, what worked for me might not work the same way for you. If you have an injury or underlying condition, always speak with a healthcare professional before trying something new.<\/p>\n

How I did reverse walking for a week<\/p>\n

Each day, I did about five to 10 minutes of reverse walking, broken into short intervals of one to two minutes at a time. I stuck mostly to flat paved surfaces in my neighborhood, but I also live on a mountain so there were plenty of hills to incorporate incline and decline walking<\/a> into the mix.<\/p>\n

Here\u2019s how I progressed throughout the week:<\/p>\n

Days 1-2: Walked with slow, short steps, constantly checking behind me, experienced sore quads and hamstringsDays 3-4: Walked with a smoother rhythm and took fewer stopsDays 5-7: Walked for longer continuous stretches at a slightly faster paceWhat are the benefits of walking backward?<\/p>\n

At first, reverse walking felt awkward. But experts say there\u2019s a good reason for that. \u201cWalking backward forces your body to come out of autopilot,\u201d explains Ludgina Dieujuste<\/a>, an RRCA-certified walking and running coach with WalkFit. \u201cYour muscles are still doing similar jobs as if you were walking forward, but in a different order, with more work going through the front of your legs. The main difference is that your brain has to pay closer attention to each step, which increases your control, and this is why reverse walking can feel strange at first.\u201d<\/p>\n

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\u201cPut simply, when you walk backwards, muscles within the lower body end up taking on different roles and responsibilities,\u201d says Adam Fujita, PT, DPT<\/a>. \u201cNormally, the hamstrings and glutes play the biggest role, but when walking backwards, it is predominantly the quadriceps and glutes.\u201d<\/p>\n

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(Image credit: Shutterstock)What happened when I tried reverse walking every day for a week<\/p>\n

I began walking backwards in one-minute intervals with one minute of regular walking in between. I did this for 25 minutes. I expected reverse walking to feel a little unnatural, but I didn\u2019t expect it to feel this mentally demanding. For the first few days, I had to think about every single step. My stride was short, hesitant, and awkward. I constantly glanced over my shoulder, which broke my rhythm and made it harder to stay balanced.<\/p>\n

While I wasn\u2019t exhausted physically, it required a lot more focus than regular walking<\/a>. Then by midweek, things started to click. Around day three or four, I began walking faster and didn\u2019t have to concentrate as hard on my steps. At this point, I was walking backwards for two minutes at a time and only resting for 45 seconds to a minute between. I still walked for 25 minutes at a time.<\/p>\n

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When I retested my balance halfway through the week, I noticed a small improvement\u2014nothing significant, but I felt slightly steadier during single-leg holds, especially on my non-dominant side.<\/p>\n

By the end of the week, I retested everything again. Did my balance improve overall? Yes, but only slightly. I felt more stable and in control of my body, and my movements felt a bit more \u201cconnected,\u201d especially when shifting weight or changing direction. But it wasn\u2019t some major night-and-day transformation.<\/p>\n

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(Image credit: Shutterstock)The biggest change wasn\u2019t improving balance<\/p>\n

Surprisingly, the biggest change I noticed wasn\u2019t better lance, it was in my leg strength<\/a>. Halfway through the week, my quads were noticeably sore and more fatigued after each walk, and by the end of the week, they felt stronger and more toned.<\/p>\n

This makes sense given the mechanics of reverse walking, which shifts more load to the front of your legs compared to normal walking, especially when walking up hills like I do plenty of living in the mountains.<\/p>\n

Is reverse walking worth trying?<\/p>\n

After a week of reverse walking, I can say with confidence that the fitness trend isn\u2019t a magic fix for improved balance \u2014 but it definitely has its benefits. I experienced slightly better stability and balance, more awareness of my body\u2019s movement, and stronger-feeling legs.<\/p>\n

So is reverse walking worth it? Yes, it is. It\u2019s simple, accessible, and low-impact. You don\u2019t need equipment, and you can easily incorporate it into your daily walking routine<\/a>. However, if you\u2019re expecting instant results, you\u2019ll be disappointed. But if you\u2019re willing to stick with it longer than a week, there\u2019s a strong case for it as part of a well-rounded fitness routine.<\/p>\n

\u201cI\u2019d recommend starting with just a few minutes at a time, no more than around five to eight minutes in a single session,\u201d says Dieujuste. \u201cDoing it two or three times a week is enough to begin seeing benefits, even from these short bursts.\u201d<\/p>\n

Follow Tom’s Guide fitness<\/a> on Instagram<\/a> for more workouts, routines, tips, and tricks.<\/p>\n

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