The benefits of walking backward and why I do it regularly for my ADHD brain. As a woman with ADHD, I’m always looking for ways to support the regulation of my nervous system. One of my regular habits is to walk backward on my treadmill.
But, what are the benefits of walking backward? And why might you consider adding this habit to your self-care toolkit? Let’s dive into the physical, emotional, and mental health benefits for the neurodivergent nervous system.
Health Benefits of Walking Backward
Walking backward has multiple physical, emotional, and mental health benefits including improving:
- Neuroplasticity
- Creation of new neurons and synapses
- Focus, attention, and concentration
- Memory
- Coordination
- Balance
- Vestibular sensory perception
- Spatial awareness
- Posture
- Mobility
- Core strength
- Muscle strength
- Cardiovascular health
- Burns calories at an exponentially higher rate than walking forward.
These are just a handful of benefits that intrigued me when I began walking backward. However, the most important reason that I walk backward is to support my ADHD brain and nervous system.
Walking Backward: Attention and Emotional Regulation
I reached out to occupational therapist Robin Abbott to get her perspective on why walking backward is beneficial. Here’s what she told me:
Any time we challenge ourselves to perform a familiar movement in a new way, the un-naturalness of it requires our attention. That attention to what we’re doing integrates our mind and body. This brings us into the present moment.
Being more present can short-circuit hyperactive or anxious thoughts, helping us to calm down.
When I feel anxious, overwhelmed, and emotionally dysregulated, I add backward walking to my workout. No question about it. Even if it’s just 2-5 minutes, adding the backward motion changes everything for my mental state.
Bilateral Coordination Integrates Brain Hemispheres
Robin also points out the benefits of bilateral coordination on the brain.
When you recreate the same bilateral arm swing you use for walking forward– right arm swings forward simultaneously with left leg– you can “calm up”.
Coordinating both halves of the body and brain through these types of cross-lateral movements can help integrate both halves of the brain.
When the right and left hemispheres of the brain find synchronicity they communicate better, and ideas, words, and movements flow more easily. We become “unstuck”.
I don’t know about you, but as a woman with ADHD, I can use all the help I can get integrating my brain.
Exercise and the Hippocampus
I’ve always been a fitness buff and have been working out regularly for more than 25 years. While I started for vanity reasons, I’ve since grown to love what exercise does for my mental health.
About a year ago, I heard Neuroscientist Dr. Wendy Suzuki discussing the brain benefits of walking and exercise. Her research focuses on how exercise supports the hippocampus. The hippocampus is a brain structure responsible for learning, memory, and emotion.
As a parent of multiple neurodivergent (ADHD, Autism, etc) kids, she had me at hippocampus. Since learning that from her, I added walking backward to my workout routine. I’m always thinking,
Growing my hippocampus. Regulating my nervous system. Supporting my mental health.
I also encourage my autistic teen to walk daily to support her brain health.
How I Walk Backward for My ADHD Brain
Ok. Getting down to the nitty-gritty. How did I start with my practice of walking backward?
SLOWLY. Friend, like I said previously, I’ve always been into fitness. Running, weightlifting, etc. However, that does not mean that I’m super coordinated. In fact, I’d say bodily coordination is one of my weaknesses. Now I know it’s likely due to my neurodivergent brain (I’m still exploring whether I’m autistic. But that’s for another time.)
Regardless, walking backward requires coordination and balance. The practice has been something I’ve eased myself into.
Progression to Walking Backward
This is how I started:
- After running or walking, I straddle my treadmill.
- Then I dropped the speed down to 2.0
- When my son does this, we drop the speed to 1.0
- I’d walk one or two minutes at 2.0 for the first few weeks
- Slowly, I’ve increased my speed to 3.5 on the treadmill for 5 minutes maximum.
- Some days, it’s 1-2 minute bursts throughout my run.
Bottom line. If you’re interested in walking backward, start slow. Consult a doctor or occupational therapist before starting any new fitness program.
No Treadmill? No Problem.
You can try walking backward outside with another person there to guide you. My kids are good look-outs for me and it helps to get them involved in the process as well.
Recap: Walking Backward for ADHD
Adding the practice of walking backward into my routine is just one of many strategies I use to support my nervous system. As a woman with ADHD, I can easily struggle with executive function, anxiety, and ADHD paralysis often.
Walking backward helps regulate my nervous system so I can move forward as my healthiest self.
So, Friend. What do you think? Have you tried retro-walking?
