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Julianne Moore recently revealed the unexpected walking technique she uses to keep herself physically fit and functioning optimally.

'A trainer used to say, "You should take the opportunity to walk backwards,"' the Oscar winner told People. 'So every once in a while, I just go ahead and walk backwards, especially up a hill, because it's so good for your body. I know that I feel more alive when I'm doing that.'

Research confirms the practice's physical benefits, with one study finding that a six-week walking programme led to increased quad strength – a result supported in another review – and more pain reduction and functional disability in people aged around 56 with knee osteoarthritis.

Another study reported that walking backwards improved balance, coordination, and proprioception (your ability to sense where your body is without looking).

As for moving backwards up a hill, people who walked on an incline in reverse saw even greater activation of their quad muscles than when on no slope.

As an unfamiliar exercise, walking backwards brings psychological advantages, too. 'Anything that gets you out of your normal routine — meeting new people, learning a new game, a language — all of those things kind of wake you up,' 65-year-old Julianne said.

5 ways to make walking backwards part of your fitness routine

Following these tips allows for safety and can turn a quirky celebrity habit into a genuinely useful add-on, explains Sarah Campus, PT, running coach, and founder of LDN MUMS FITNESS. 'The movement can strengthen neglected muscles, sharpen coordination, and makes even a basic walk feel like a smarter workout.'

1. Focus on control over speed

Walking backwards forces your brain and body to coordinate differently, says Campus. 'It’s important to start slowly on a flat, clear path and focus on short, controlled steps as opposed to speed. The extra concentration is a benefit to supporting improved balance and awareness as you walk.'

2. Make it part of your current walks

Instead of making it a whole separate workout, add it into a normal walk, Campus advises:

• Go forward for a few minutes
• Switch to 1–2 minutes backwards
• Repeat

This kind of interval walking keeps it manageable and gradually builds strength without overloading unfamiliar muscles.

3. Pay attention to your posture and foot strike

Backwards walking flips your usual heel-to-toe pattern into toe-to-heel. 'It naturally encourages you to stand more upright and engage your quads and hips differently,' explains Campus.

You therefore need to be extra aware of your body positioning. 'Keep your chest lifted, knees slightly bent, and avoid leaning too far back to feel more normal and controlled and not so wobbly,' she says.

4. Shorten your stride when walking uphill

Walking backwards up a hill increases resistance and means your quads and glutes need to work harder with each step. 'It’s important not to try to power through it and instead shorten your stride, keep your feet low to the ground, and let the incline do the work,' Campus advises.

5. Don't overdo the hills

A short backward uphill section for 30 seconds-2 minutes is enough to increase intensity for a short time and build strength without compromising safety, Campus notes.

Choosing a safe place to practise is also important. 'You can’t see behind you, so it’s important to pick predictable terrain like a quiet slope, treadmill incline or flat surface, and treat it like a controlled drill, not a blind challenge.'

Julianne's current health and fitness approach

Julianne's attitude to health has evolved over the years, as she's started to make taking care of herself a priority. 'When you're younger, you don't think about much at all. You really feel impervious to...anything health and wellness related,' she continued to People.

However, she's learned not to take her body for granted. 'The more life you've accrued, the more precious it becomes. You realise that you depend on your body, and if something goes wrong...it really affects your function. Exercising regularly, eating well, sleeping – all of those things help you perform to the best of your ability,' she explained.

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