Walk this way: 100 steps back are as effective as 1.000 steps forward

We've all heard that walking can be great for your health

But the goal of hitting 10.000 steps a day can seem a little difficult to fit in between busy days of work or childcare.

All you have to do is change the direction of the steps - claims Dr Michael Mosley. The TV doctor and host of the Just One Thing podcast has said that walking backwards instead of forwards for just a few minutes can have some surprising health benefits.

Dr Mosley said he swears by the 'quirky' practice – also called 'retro walking' – to help with lower back and knee problems.

"This is a technique that has been used in physiotherapy for decades to rehabilitate lower leg injuries."

"It can improve your walking and mobility, and there's a surprising amount of good scientific research showing how walking backwards can sharpen your memory and problem-solving skills," he quotes. Sun Health the doctor's words.

He added that the use of this method goes much further than you might think and called walking backwards a very ancient practice, which is thought to have originated in China, where it remains popular to this day.

Dr. Mosley referred to the Chinese saying that "100 steps back is worth 1.000 steps forward", reports the Telegraph.

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Burn more calories

According to the expert, walking backwards requires more energy – about 30 percent, according to studies – so it helps the body burn a few more calories than walking forwards. Walking backwards uses muscles that are less active when walking forwards.

He referred to a study in International Journal of Sports Medicine, which found that healthy volunteers lost 2.5 percent of their body fat by adding retro walking to their exercise plan.

Strengthens short-term memory

Retro walking can also strengthen short-term memory. Researchers from University of Roehampton tested people's memory of a video after they were asked to walk backwards, forwards or stand still and found that retro walkers "consistently remembered more of the video than others".

"Walking backwards activates different parts of the brain than walking forwards" helping to "mobilize your brain's resources." This includes the prefrontal cortex - which is involved in planning, decision-making and memory - explained the doctor.

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Reduces back pain and improves balance

Professor Janet Dufek from the University of Nevada, Las Vegas, a guest on the podcast, said that one of the main benefits of walking backwards is "different use of major muscle groups", which can help with back pain and flexibility.

The muscles in the back of the legs are stretched when you walk backwards and this stretch allows for a greater range of motion and therefore reduces stress on the back.

A small study of athletes that Dr. Dufek led, found that 80 percent of them were able to relieve back pain with retro walking. She added that this practice can also help improve stability and balance.

Why not try it yourself? It is suggested to start slowly and increase the number of steps and walking speed backwards over a longer period of time. Start with a minute or two and add another minute every other day. /Telegraph/