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Social media is flooded with viral walking challenges: from the 'hot girl/guy walk' to all the number-based protocols that have you wondering if you're exercising or back in math class. There's also tai chi walking, backwards walking, Nordic walking, rucking — the list goes on. If you want to add some more focused activity to your fitness routine, how should you start?

Fitness experts share the 'green' and 'red flags' to consider when trying out a viral walking trend.

Walking backwards for 15 minutes a day can relieve back pain and plantar fasciitis. Experts reveal the health benefits.

It’s a simple way to shake up your routine and strengthen underused muscles

Looking to revitalize your fitness routine? A straightforward yet impactful method could be to start walking backwards. While a brisk forward walk offers myriad benefits – strengthening bones, building muscle, boosting cardiovascular health, and easing stress – its familiar rhythm can become monotonous. This is where retro walking, or reverse walking, presents a compelling alternative.  

Considering how large an impact movement and nutrition can have on the entire body, it’s no surprise that they’re two pillars of preventative medicine. While anyone can benefit, midlife women especially can gain a lot from figuring out the best ways to move and eat.

One of the best things you can do as you get older is walk regularly. Walking is easy, accessible, costs nothing, and may even add years to your life. Still, simply going for a stroll every day can start to feel a bit boring. “Any repetitive motion in one plane of motion, such as walking forward, will activate the same muscles each time,” added Amy West, M.D., a sports medicine physician at Northwell Health in New York. That means you won't get the aerobic and strength gains you need as you age—but incorporating different ways to walk to build muscle can get you all those perks.

Looking to revitalise your fitness routine? A straightforward yet impactful method could be to start walking backwards. While a brisk forward walk offers myriad benefits – strengthening bones, building muscle, boosting cardiovascular health, and easing stress – its familiar rhythm can become monotonous. This is where retro walking, or reverse walking, presents a compelling alternative.