1. Helps in knee injury rehab: Back walking requires less range of motion (ROM) in your knee joints. Compared to normal walking, walking backwards will reduce knee pain and also strengthen the joints. It also increases flexibility in your hamstrings and lower back, which helps in injury prevention.
2. Healthier cardiovascular system: As your body is not familiar with backward walking, it puts in extra effort, resulting in increase in heart rate. This causes higher calorie burning and a healthier cardiovascular system in a shorter time period
3. Healthier nervous system: When you make an effort to adapt to a new movement, your mind, body and senses strive together to maintain balance and stay alert in order to avoid obstacles.This improves your vision and hearing skills too.
4. As per various fitness experts, 100 steps backward walking is equivalent to 1,000 steps normal walking and it is good for hips, legs, and trunk.