Independent functioning is at the core of successful aging, and independent mobility is critical to independent functioning. Exercise is very important for all ages, but to maintain independent functioning as we age it is critical. Exercise is recommended for older adults because it promotes physical and mental health, may improve mobility, and prevents walking difficulties. Walking places demands on the musculoskeletal (the muscles, bones, and joints), cardiopulmonary (the heart and lungs), and nervous (the brain, spinal cord, and peripheral nerves) systems.

Continuing a  walking program not only prevents lifestyle diseases such as hypertension, arteriosclerosis and diabetes, but also aids their treatment while also improving the potential positive effects such as improved pulmonary function, stronger immunity, enhanced muscle strength, higher bone density, stress reduction, and better emotional stability.

NOTE: If you haven’t been used to walking either way (backwards or forwards), practice in a straight hallway. A place where nothing is on the floor. Practice this several times before going outside or into another room. In time you will advance to other areas.

Balance has been defined as the ability to maintain one’s equilibrium as the center of gravity shifts (dynamic balance e.g. walking and running), and while the center of gravity remains stationary (static balance means standing or sitting).

Balance can be largely divided into static balance and dynamic balance. Static balance refers to the ability to maintain the center of gravity within the base of support during the stationary phase, while dynamic balance refers to the ability to maintain the center of gravity within the base of support during movement. Dynamic balance ability is closely associated with walking; hence, its loss weakens a person’s ability to appropriately respond to different environments and tasks. According to previous studies that compared forward and backward walking, backward walking was reported to stimulate muscle in the lower limbs more than forward walking. In addition, it contributed to improved gait ability as it increased the strength of knees joints and activities of the quadriceps. Recently, such effects have been manifested through the application of various approaches such as walking exercise on a treadmill and flat land, backward walking exercises, and robot-assisted walking exercises in stroke patients with hemiplegia to improve gait and balance ability. Moreover, a variety of studies on forward walking have been conducted to improve gait and balance ability. However, little research has been carried out to determine the therapeutic effects of backward walking. Therefore, the present study aimed to examine the effects of forward and backward walking on gait and balance ability.

In one study 33 healthy subjects without a history of orthopedic surgery were selected, and the study was conducted after consent for participation was obtained for this study. All procedures were reviewed and approved by the Institutional Ethics Committee of Eulji University Hospital. in all, 16 subjects were randomly assigned to the experimental group and 17 subjects  to the control group. Subject’s average age, height and weight in the experimental and control groups were 21.45 plus or minus 2.12 and 20.15 plus or minus 1.07 years; 176.54 plus or minus 11.05 and 174.12 plus or minus 7.38 cm; and 77.05 plus or minus 6.21 and 72.11 plus or minus 7.62 kg, respectively. Sufficient explanation of this study’s intent and the overall purpose was given, and voluntary consent for participation in this study was obtained from all subjects.

Subjects walked for 1 minute to determine their natural gait velocity before the experiment, and all subjects walked barefoot on a treadmill (HM50EX, Dacho, Korea), for 20 minutes per week, for a total of 4 weeks. The average gait velocity was 3 km/h on a 10% slope. The experimental group walked forward.

After the intervention, equipment  to measure balance (Good Balance, Metitur, Finland) was used to quantitatively measure balance ability. To measure balance functions, the subjects were instructed to stand on a triangular platform and maintain a symmetric standing posture with the legs shoulder-width apart. A fixed visual point was marked in front to minimize head movements. The arms were placed comfortably by the sides of the hip joint and the center of pressure (COP) was measured for 30 in this posture with the eyes open. The COP was measured three times and the average value was calculated.

A pedometer (Gait Rite, K634-DB, Epson Inc, USA) was used to collect data for temporo-spatial gait characteristics such as velocity, step length, stride length, single support, double support and cadence of the experimental and control groups. For precise analysis of gait, the subjects were asked to walk along a 2 mile long walk way for three sessions, and the average values were used. The subjects, with heads lifted and looking straight ahead, walked barefoot while lightly shaking their upper arms.

RESULTS

The experimental group showed significant increments in medial-lateral and anterior-posterior balance, step length, and velocity compared to the pre-intervention result. In addition, the control group showed significant increments in anterior-posterior balance and velocity compared  to the pre-intervention results. Significant differences in post-training gains in anterior-posterior balance, step length, and velocity were observed between the experimental and control groups. The effect size for gains in the experimental and control groups was very marked in step length, and velocity respectively.

Backward walking exercise has been the point of interest in many studies. Furthermore, this exercise can minimize the burden on joints and increase muscle strength in the lower limbs. In addition, this exercise does not cause adverse effects on the body through the stimulation of the major muscle in a rhythmic and dynamic fashion. This exercise does not require any special tools or equipment, which makes it effective and safe to reduce health risks.

As for the mechanism of walking, backward walking has less impact on the kneecaps and patellofemorial joints as the metatarsal joints come in contact with the surface first. However, forward walking has a relatively greater impact on the ankle and knee joints since walking is only possible with flexion of the knee or hips because ankles show minor movement. Even though backward walking is not practiced in day-to-day life, it is effective in stimulating muscles of the knee joints and quadriceps in a more balanced manner. Therefore, it appears that people who complain of pain in the knees may note some positive therapeutic effects with backward walking exercise.

In order to prevent monotony while performing backward walking alone, a walking exercise program that combines forward and side walking would be necessary.

For further information Google https://www.ncbi.nim.nih.gov. The title of the article is Therapeutic efficacy of walking backward and forward on a slope in normal adults. Hyun-Gyu, PT, PhD. et. al. 

Retro walking, as it is also known, can be beneficial in water and on treadmills. Water is much denser than air. Exercising in water requires more effort than the same exercise on land.

The extra resistance of walking in water allows you to challenge and strengthen your muscles in ways you may not be able to with a land-based routine. it also helps you burn more calories, which can aid in weight loss.

By putting less pressure and stress on your body, water, walking can also be a good workout for:

Those who are pregnant

People recovering from an injury

Seniors

Anyone new to Exercise