Walking Backwards: A Potential Strategy Against Dementia

Research suggests that walking backwards, often referred to as retro walking, may enhance memory and reduce the risk of dementia. Experts from the University of California, Los Angeles, assert that this unconventional form of exercise could stimulate cognitive function by activating the prefrontal cortex, a brain region critical for decision-making and memory.

In a notable study led by Dr. Eve Glazier and Dr. Elizabeth Ko, participants who merely visualized walking backwards while seated demonstrated improvements on memory tests. The exact scientific rationale behind these cognitive enhancements remains unclear, but researchers believe it may involve the brain engaging more intensively to manage this unfamiliar movement.

Studies indicate that even short sessions of retro walking, as brief as 10 to 15 minutes daily, can yield significant benefits. The California-based doctors emphasize the necessity of caution to prevent injuries, particularly due to potential balance challenges and unseen obstacles. They recommend using a treadmill, which offers a stable base and allows for controlled speed, especially for those new to this exercise. For individuals without treadmill access, working alongside a partner can provide additional safety during practice.

A 2025 study conducted by researchers at Dayananda Sagar University in India examined the effects of retro walking on cognitive ability among older adults. The study involved 36 participants aged between 65 and 75, who engaged in retro walking sessions three times a week for six weeks. Each session lasted 30 minutes, incorporating short bouts of retro walking interspersed with rest periods. Under professional supervision, participants walked backwards on flat surfaces, progressively increasing the intensity of their workouts as they gained confidence.

At the conclusion of the study, cognitive assessments were carried out using the Montreal Cognitive Assessment (MoCA), which evaluates various cognitive domains including memory and executive functions. The results revealed a noteworthy increase in average MoCA scores, rising from 25 prior to the study to 27.7 afterwards. A score of 25 suggests mild cognitive impairment, while scores of 27 or higher indicate normal cognitive performance.

The researchers concluded, “Cognitive decline is a major concern in the geriatric population, with physical exercise being a well-established intervention for cognitive preservation. The significant improvement in MoCA scores from pre-test to post-test suggests that retro walking positively influences cognitive function.” They further noted that engaging in dual-task exercises, such as walking while maintaining balance, enhances cognitive processing and executive function. Retro walking requires heightened attention and coordination, which may account for the observed cognitive improvements.

Cognitive impairment is becoming increasingly prevalent among older adults, driven by an aging global population and the rising incidence of age-related neurodegenerative diseases, including Alzheimer’s. According to the U.S. Centers for Disease Control and Prevention (CDC), approximately 7 million Americans aged 65 and older are living with Alzheimer’s, with over 100,000 deaths attributed to the disease each year.

In addition to potential cognitive benefits, retro walking also strengthens muscles in the back and improves flexibility in the hamstrings. It can enhance balance, posture, and coordination while alleviating lower back pain. Dr. Glazier and Dr. Ko emphasize that retro walking can be easier on the joints, especially for individuals with limited range of motion in their knees and hips.

As research continues to unfold, retro walking may emerge as a simple yet effective strategy for promoting cognitive health and enhancing quality of life for older adults.