A viral social media claim suggesting that walking 100 steps backwards is equivalent to 1,000 steps forward has been firmly dismissed by a leading orthopaedic surgeon. Dr Vishal Shinde, consultant orthopaedic surgeon at Wockhardt Hospitals, Mumbai Central, labelled the assertion as "false and misleading." The expert clarified that one step remains one step, regardless of direction, and there is no scientific basis for the purported tenfold benefit.
The Science Behind Backward Walking
Dr Shinde explained that while retro-walking is trending, its perceived difficulty does not translate to an exaggerated step equivalence. "There is no scientific evidence that 100 backward steps can replace 1,000 forward steps in terms of calorie burn, cardiovascular benefit, or overall fitness," he stated in an interaction on December 29, 2025. The activity does, however, engage muscles differently by activating the quadriceps more, reducing stress on the knee joint, and challenging balance and coordination.
Real Benefits and Recommended Practice
When performed correctly, backward walking can offer specific therapeutic advantages. Dr Shinde confirmed it can be helpful for conditions like early knee osteoarthritis and patello-femoral pain, and during rehabilitation, as it reduces load on the kneecap. It may also improve posture awareness and core engagement, benefiting the lower back.
However, it is crucial to understand its role. "Retro-walking is a complement, not a replacement for daily step goals like 10,000 steps," Dr Shinde emphasised. For most people, incorporating just 300-500 backward steps daily into a warm-up, cool-down, or physiotherapy routine is sufficient to gain benefits without risk.
Essential Safety Guidelines
Safety is paramount when trying this exercise. Dr Shinde advised always starting on a flat, obstacle-free surface and walking slowly while maintaining an upright posture. He strongly recommended avoiding mobile phone use during retro-walking and seeking support or supervision if balance is a concern.
Individuals with vertigo, severe arthritis, recent surgery, or neurological issues should consult a doctor before attempting it. Unsupervised longer sessions increase the risk of imbalance or falls.
The final verdict from the expert is clear: "Backwards walking has benefits, but it’s not magic. It won’t multiply your steps or replace regular walking. When used sensibly, it can support joint health and improve movement efficiency. If used blindly based on viral claims, it can do more harm than good."
