According to social media, 100 steps of backward walking equal 1,000 steps forward. So, we decided to get an insight from an orthopaedic to understand if it’s true. Dr Vishal Shinde, a consultant orthopaedic surgeon at Wockhardt Hospitals, Mumbai Central, negated the claim, calling it “false and misleading”. “One step is one step, whether you walk forward or backwards. There is no scientific evidence that 100 backward steps can replace 1,000 forward steps in terms of calorie burn, cardiovascular benefit, or overall fitness,” said Dr Shinde.
Backwards walking uses muscles differently. “It activates the quadriceps more, reduces stress on the knee joint, and challenges balance and coordination. Because it feels harder, people often think it offers “10 times” the benefit. However, difficulty does not mean there is an exaggerated step equivalence,” said DR Shinde.
Yes, if done correctly, asserted Dr Shinde. “Backwards walking reduces the load on the kneecap compared to forward walking. It can help with early knee osteoarthritis, patello-femoral pain, and during rehabilitation. It can improve posture awareness and core engagement, which may help the lower back. Walking, whether forward or backwards, has benefits for the lower back,” said Dr Shinde.
Daily step targets aim to promote overall movement, endurance, and heart health. “Retro-walking is a complement, not a replacement. Think of it as a short addition to your routine instead of a shortcut to reach your step count,” said Dr Shinde.
Here’s what you should consider (Photo: Getty Images/Thinkstock)
For most people, 300-500 steps a day are enough to see benefits. “It works best when included as part of a warm-up, cool-down, or physiotherapy-guided routine. Longer sessions without supervision can increase the risk of imbalance or falls,” said Dr Shinde.
– Start on a flat, obstacle-free surface – Walk slowly and stay upright – Avoid using your mobile phone while retro-walking – Use support or supervision if balance is a concern
People with vertigo, severe arthritis, recent surgery, or neurological issues should consult a doctor before trying it.
Backwards walking has benefits, but it’s not magic. “It won’t multiply your steps or replace regular walking. When used sensibly, it can support joint health and improve movement efficiency. If used blindly based on viral claims, it can do more harm than good,” said Dr Shinde.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.