By Geraldine Ohonba
Leading health experts are shining light on a surprising yet simple activity that could help preserve memory and reduce dementia risk: walking backwards.
According to Dr. Eve Glazier and Dr. Elizabeth Ko of the University of California, Los Angeles (UCLA), several studies show that so-called “retro walking” activates the prefrontal cortex, the brain region responsible for decision-making, problem-solving, and working memory.
Intriguingly, one study even revealed that participants who only imagined themselves walking backwards, while sitting still, performed better on memory tests.
Although scientists do not yet fully understand why this movement has such an impact, researchers suggest that the unusual activity forces the brain to work harder to process the unfamiliar task, stimulating complex neural pathways.
How Retro Walking Works
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Even 10–15 minutes of daily backward walking has been linked to cognitive benefits.
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To reduce fall risk, doctors recommend starting on a treadmill for stability or working with a guide.
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Retro walking also improves posture, strengthens hamstrings and ankles, eases lower back pain, and boosts calorie burn by up to 40 percent more than regular walking.
Evidence from India
In 2025, researchers at Dayananda Sagar University in India studied 36 older adults aged 65–75. Participants trained three times a week for six weeks, walking backward in short, supervised sessions.
At the end of the program, their Montreal Cognitive Assessment (MoCA) scores—a key test of memory, attention, and executive function—rose from an average of 25 (borderline cognitive impairment) to nearly 28 (healthy function).
The researchers concluded that retro walking demands higher levels of attention, coordination, and balance, which may explain the cognitive improvements.
Beyond Brain Health
Apart from its impact on memory, walking backwards builds body awareness, or proprioception, which sharpens coordination and balance—critical for older adults at risk of falls.
Dr. Glazier and Dr. Ko emphasized:
“Retro walking is more than a physical exercise; it is a brain exercise that challenges both the body and the mind.”
As dementia cases continue to rise worldwide—projected to affect nearly 13 million Americans by 2050—simple lifestyle interventions like retro walking could play a meaningful role in prevention.
