{"id":557381,"date":"2026-08-03T09:27:22","date_gmt":"2026-08-03T09:27:22","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/557381\/"},"modified":"2026-08-03T09:27:22","modified_gmt":"2026-08-03T09:27:22","slug":"my-number-one-hack-julia-bradbury-56-swears-by-one-science-backed-tweak-to-her-daily-walk-even-if-it-feels-silly","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/557381\/","title":{"rendered":"\u2018My number one hack\u2019: Julia Bradbury, 56, swears by one, science-backed tweak to her daily walk \u2013 even if it feels silly"},"content":{"rendered":"

Julia Bradbury is a TV presenter, journalist, author, wellness influencer, mother of three\u2026 Most of us would find just reading her CV is tiring, let alone living it. Still, even in her experience, she says: \u2018There\u2019s never enough time to do everything you need to do in modern life. You will not finish your to-do list.\u2019 So, what should we do when health and fitness falls to the bottom of a very, very long list? <\/p>\n

\u2018Start really small,\u2019 she recently suggested. For her, that means taking everyday habits and tweaking them to maximise their mental and physical health benefits. For example: \u2018Fit in walking every day \u2013 walk<\/a> to the Tube, walk to the bus, get off the bus early, walk up the stairs, walk, walk, walk\u2026 number one hack,\u2019 she told the Daily Motion podcast. Okay, we get the message. But there\u2019s more: \u2018If you can fit it in 20% of the time \u2013 maybe even just 10% of the time \u2013 try walking backwards.\u2019<\/p>\n

Benefits of walking<\/p>\n

\u2018Walking<\/a> is one of the most underrated things we can do for ourselves,\u2019 says Julia. \u2018After a cancer diagnosis, it was the first thing I came back to \u2013 slowly, at first, then daily. It rebuilt me physically and mentally in ways nothing else could have.\u2019<\/p>\n

It\u2019s almost impossible to overstate the benefits of a regular walk. Cardiovascular benefits aside, just last month a new study found that walking for 30 minutes five times a week helps to ward off back pain. Meanwhile a University of Edinburgh review found that walking in nature improved people\u2019s moods; another trial identified a correlation between the number of daily steps taken and the quality of that night\u2019s sleep; researchers at the University of Illinois associated walking for 40 minutes, three times a week, with increases in the part of the brain responsible for memory; and several studies have shown brisk walking can increase white blood cell count, boosting your defence against germs and diseases.<\/p>\n

The benefits of walking backwards\"person<\/p>\n

Alrphoto\/\/Getty Images<\/p>\n

Otherwise known as \u2018retro walking\u2019, walking backwards is having a moment in fitness circles. \u2018It\u2019s really good for hip flexors and very good for the knees and exercising different parts of your body \u2013 and also, I learned, very good for anxiety,\u2019 says Bradbury. <\/p>\n

A 2014 study demonstrated that walking backwards burns more calories than walking forward. But there\u2019s more. <\/p>\n

Walk<\/a> backwards and you start to work different muscles. For that reason, a 2011 study found that walking backwards for just 10-15 minutes per day over a four-week period increased participants\u2019 hamstring flexibility, while research published in the Journal of Chiropractic Medicine concluded it could also strengthen the muscles in the back responsible for spine stability and flexibility.<\/p>\n

Walking backwards is also excellent for challenging balance and coordination, explains physiotherapist Sam Bhide: \u2018It specifically targets the gluteus maximus \u2013 the body\u2019s powerhouse \u2013 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\u2019s ability to sense its orientation in space.\u2019<\/p>\n

This means walking backwards could be especially helpful to us come mid- and later life. \u2018Proprioception and balance naturally decline with age or injury, increasing the risk of falls,\u2019 says Sam<\/a>. \u2018Stiffness 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.\u2019<\/p>\n

Benefits for your brain\"close<\/p>\n

Sorrasak Jar Tinyo\/\/Getty Images<\/p>\n

Researchers have also found that stepping backwards activates your prefrontal cortex \u2013 the part of the brain associated with problem solving and decision making. <\/p>\n

How often should you walk backwards?<\/p>\n

Sam suggests short burst of two to three minutes, three to four times a week.<\/p>\n

Isn\u2019t walking backwards dangerous?<\/p>\n

Both Julia and Sam suggest starting slowly and carefully. <\/p>\n

\u2018When you walk backwards, to begin with you\u2019re quite anxious,\u2019 says Julia. \u2018As you become more confident, you start to rely on your instinct more.\u2019<\/p>\n

\u2018To stay safe, I recommend practising alongside a wall, bannister or kitchen counter for support,\u2019 says Sam. \u2018Always wear suitable footwear and ensure your path is clear of any obstacles.\u2019<\/p>\n","protected":false},"excerpt":{"rendered":"Julia Bradbury is a TV presenter, journalist, author, wellness influencer, mother of three\u2026 Most of us would find…\n","protected":false},"author":2,"featured_media":557382,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[2519,274300,2117,565,134,207184,2116,111,139,69,274299,251090],"class_list":["post-557381","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-content-type-feature","tag-contentid-144b9aac-a7a1-4c19-866a-18d3c6dc66df","tag-displaytype-standard-article","tag-fitness","tag-health","tag-issyndicated-false","tag-locale-gb","tag-new-zealand","tag-newzealand","tag-nz","tag-shorttitle-julia-bradburys-science-backed-tweak-to-her-daily-walk","tag-sponsored-false"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/557381","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=557381"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/557381\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/557382"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=557381"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=557381"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=557381"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}