Adding backwards walking to your normal exercise can be massively beneficial for weight loss.
Living a sedentary lifestyle can contribute to weight gain and increase the risk of health troubles.
But why not try walking with a twist?
Walking backwards uses the leg muscles differently from walking forward.
It goes without saying walking backwards on a treadmill is your safest bet.
Start at a slow speed, and as you become more confident you can increase the speed.
You should also use the safety stop cord on the treadmill.
But if you aren’t a gym member you could also find a deserted running track.
Keep to the same direction as others to avoid bumping into people.
If that fails you could walk outside, but have someone walking with you to watch out for trees and potholes.
You need to be alerted aware of people approaching from the opposite direction, cars and curbs.
The good news is even a slow pace (2mph) will make for some intense training.
So the best thing is to start slowly, go short distances before going for long walks.
Walking backwards at 3.5 mph has been found to burn 40% more calories than a brisk walk at 3.5mph forwards, according to Very Well Fit.
If you walk in reverse up a hill at a 5% gradient, you then double your energy expenditure.
This boost in calories is amazing for weight loss, and it can also add an element of high intensity interval training to your workout.
You can add backwards walking into your routine as you as walking normally.
Adding a bout of reverse strolls can add increase intensity, similar to a very brisk walk or slow run.
Walking in reverse is great because you can walk at a slower rate and still raise your heart rate.
In addition to weight loss, walking backwards can also improve balance.
Walking for weight loss is a great way of burning fat for free.
Walking a mile (1.6km) burns approximately 100 calories, according to Healthline.
If you want to burn more calories you can increase the intensity of the walk – or simply walk backwards.