Retro walking linked to cognitive benefits, UCLA doctors say; new Indian study reports MoCA gains
Experts cite potential brain benefits and safety considerations as backward walking gains interest among older adults
Retro walking, the practice of walking backward, is gaining attention from doctors as a possible way to support memory and slow the onset of dementia. University of California, Los Angeles physicians Eve Glazier and Elizabeth Ko say multiple studies have shown that walking backward may improve cognition and boost activity in the prefrontal cortex, the brain region involved in decision-making, problem-solving and working memory. They note that in one study, participants who simply visualized walking backward while sitting still improved their scores on a memory test.
They caution that safety is essential, especially with balance during backward movement. They recommend using a treadmill rather than walking freely indoors or outdoors because the machine provides a stable base and allows a steady, controlled speed. If a treadmill is not available, working with a partner who can guide the person is advised.
In a 2025 study from Dayananda Sagar University in India, researchers recruited 36 participants aged 65 to 75 who underwent retro walking training three times a week for six weeks. Each session lasted 30 minutes and included four-minute backward-walking intervals with five-minute rest periods, all under professional supervision. The intensity was increased progressively as participants gained confidence and proficiency, and they were encouraged to continue the practice at home.
At the end of the study, cognitive function was assessed with the Montreal Cognitive Assessment (MoCA), which scores from 0 to 30. The average MoCA score rose from 25 at baseline to 27.7 after six weeks, with 25 indicating potential mild cognitive impairment and 27 or higher considered normal. Researchers said dual-task exercises that combine movement with balance can stimulate cognitive processing and executive function, and retro walking demands attention and coordination, which may explain the gains.
Researchers also highlight the broader context of aging and dementia risk. Alzheimer's disease is one of the most common forms of dementia, and about seven million Americans aged 65 and older live with the condition, with more than 100,000 deaths annually. The Alzheimer’s Association projects that by 2050 nearly 13 million Americans may be living with the disease.
Beyond cognitive outcomes, retro walking offers other benefits. Glazier and Ko noted that it can strengthen back muscles, increase strength and flexibility in the hamstrings, strengthen the ankles, and improve balance, posture and coordination, potentially easing lower back pain. The opposite range of motion required for backward walking can be gentler on the knees and hips. The activity may also raise energy expenditure by about 40 percent, and because visibility is reduced, the body relies more on proprioception—the built-in sense of where you are in space—to refine coordination and focus, which may help prevent falls in older adults.