Not burning enough calories daily? CMC Vellore doctor shares simple walking technique with 5 hidden benefits

Many people struggle to meet their daily fitness goals, feeling that no matter how active they are, they aren’t burning enough calories. With modern lifestyles often limiting physical activity, finding simple, effective ways to stay healthy has become a priority. Dr. Sudhir Kumar, a neurologist trained at CMC Vellore and currently based in Hyderabad, highlights a simple yet effective exercise that could help: walking backwards, also known as reverse walking.

Shared in an X post, according to him, this unconventional technique offers multiple health benefits for both body and mind.

Strengthens Joints and Improves Posture
One of the most notable advantages of backward walking is its positive effect on joint health. The exercise strengthens leg muscles without placing excessive pressure on the knees, making it particularly beneficial for individuals with arthritis or anterior knee pain. In addition, it encourages better posture and enhances spinal mobility, which can contribute to overall musculoskeletal health.

Enhances Balance and Coordination
Walking in reverse challenges the body’s coordination and agility. Dr. Kumar explains that this movement engages muscles differently, improving balance and reducing the risk of falls, especially among older adults. Regular practice helps the brain adapt to new movement patterns, which supports both physical stability and mental alertness.


Burns More Calories and Boosts Fitness
Reverse walking is more than just a quirky exercise; it can be an effective way to burn calories. Because it demands greater effort than walking forward, it elevates the heart rate and improves aerobic fitness. This makes it a practical addition to daily routines for those looking to increase calorie expenditure without spending hours in the gym.

Why You Should Try Walking Backwards

Walking backwards (also called reverse walking) is more than just a quirky exercise. Research shows it has real health benefits for the body and mind.

Key Benefits
1. Better Joint Health: Helps reduce knee pain (including arthritis and… pic.twitter.com/hozh9yvmjP

— Dr Sudhir Kumar MD DM (@hyderabaddoctor) August 30, 2025

Supports Brain Health
Dr. Kumar points out that backward walking engages the brain in unique ways. The unfamiliar movement requires focus and coordination, which stimulates memory, mental flexibility, and overall cognitive function. This makes it a simple, low-cost exercise with dual benefits for both body and mind.

Improves Athletic Performance
For athletes, incorporating backward walking into training routines can enhance strength, flexibility, and control. By strengthening the muscles and improving balance, it also reduces the risk of injuries, making it a valuable supplement to conventional sports exercises.


How to Get Started Safely
Beginners are advised by the doctor to start with short sessions of two to five minutes, gradually increasing duration over time. For general fitness, 5–15 minutes two to three times a week is sufficient. Those using it for joint rehabilitation can extend sessions to 15–20 minutes three to four times per week under professional guidance. Safety is crucial: walk in flat, obstacle-free areas and, for older or frail individuals, consider supervision. Avoid this exercise if you have major balance issues, nerve problems, or unstable heart conditions.