Yoga, running, HIIT classes, swimming… we all know there are plenty of different ways to stay active. However, actor Julianne Moore has confessed to adopting a rather more unexpected fitness technique into her routine.
‘I remember I had a trainer who used to say, “You should take the opportunity to walk backwards,” Julianne told People last year. She said she adopts the practice every once in a while, ‘especially up a hill, because it’s so good for your body and brain’.
The 65-year-old said that the movement makes her ‘feel more alive’, especially as it means doing something out of the ordinary. ‘It just makes everything better to learn something new,’ she said.
Julianne also explained how she’d become more cognisant of the importance of looking after herself as she’s grown older. ‘You realise that you depend on your body, and if something goes wrong with your body, then it really affects your function,’ she says. ‘You tend to take things for granted until something happens, but you also learn about the things that will ensure that you can continue to do the stuff that you care about, like exercising regularly, eating well, sleeping.’
Walking backwards? Over to the experts...
So, walking backwards appears to have Julianne’s vote, but does it actually work?
Well, private GP and co-founder of Coyne Medical Dr Lucy Cooper says walking backwards does indeed have benefits and can be great for the quads. ‘Walking backwards doesn’t just work the muscles at the back of our legs; it also changes how we use the large muscles at the front of our thighs, the quadriceps,’ she explains.
Personal trainer and fitness expert Anwen Davies, of Net World Sports, agrees. ‘When you walk forwards, your heel hits the ground first and your body rolls over the foot as a result. When you walk backwards, you’re stepping down through the toes and pushing your weight back over the front of the leg,’ says Anwen. ‘It uses up more energy than you would use if walking forwards at the same speed, so the same pace feels harder.’
Anwen explains that walking backwards is a technique used by physiotherapists to help rehabilitate troublesome knees. ‘One interesting benefit here is how much gentler it is on the knee joint,’ she says. ‘It usually means you’re placing less compressive load on the kneecap than when walking forwards.’
‘There have been a few studies showing that it can be particularly useful for people with osteoarthritis of the knee,’ adds Dr Lucy.
For older women, all of these benefits are even more important. ‘We lose muscle mass gradually from our 30s onwards. For women, the drop in oestrogen around menopause tends to speed up the decline in both muscle and bone. This means women often have to adjust to the fact they are managing weaker legs and lower bone density simultaneously,’ says Anwen. ‘Strength in our legs is what helps to keep everyday tasks simple and strength also protects us against falls.’
Dr Lucy agrees: ‘Women in particular tend to lose muscle mass and strength after menopause. They’re also at increased risk of osteoporosis, which can make the consequences of a fall much more serious. Having enough strength to get ourselves up off the floor is vital if we have a fall as we get older. But having enough strength and balance to avoid falling in the first place is even more important.’
Julianne’s idea that this unique exercise is good for the brain also has some weight to it. ‘Doing something new requires focus, which pulls your attention away from the stresses of day-to-day life. Learning a new movement pattern also keeps the brain active,’ says Anwen. Dr Lucy adds that, ‘Exercise shouldn’t feel like just another chore on our to-do list. Trying fun, slightly different activities can make exercise more enjoyable and hopefully something we’re more likely to keep doing.’
Give it a go
Want to try walking backwards yourself? ‘If you’re going to give it a try, please be careful! It might be harder than it sounds, and the last thing you want is to end up with an injury while trying to be healthy,’ warns Dr Lucy.
Luckily, Anwen has some handy tips on how to get started safely:
Choose a safe space. Use a clear, flat, familiar area with no steps, pets or toys behind you. A running track or finding a path in a park works well.
Start small. Try 30 to 60 seconds at a slow pace, then scale it up. Taking a few steps backwards between sets of other exercises is a good way to get going.
Use support when needed. Hold the handrails on a treadmill at a very slow speed, or have a friend walk behind you. Older readers or anyone with concerns over their balance should start with support.
Keep your steps small. Take short, controlled steps and glance over your shoulder now and then.
Check with a professional if unsure. Anyone with knee, hip or balance problems should speak to their GP or a physiotherapist first.