Backwards running may sound ridiculous, but studies show it has benefits for both brain and body

Recent studies validate the benefits of retroactive locomotion in reducing low back pain and pressure on joints. However, doing this activity without following the instructions of a guide or without any supervision can increase the risk of injuries and falls.

Walking, at any level of intensity, is good for you. It has been shown that walking at a slow and steady pace can reduce the risk of heart disease and diabetes. But there is research to suggest that increasing the distance of your walk can reduce the risk of premature death and diseases such as cancer, and that increasing the intensity has other benefits as well.

Step out - backwards! The Chinese have a saying that 100 steps backwards are worth 1000 steps forward - and they might be onto something! It may look bizarre to onlookers, but Michael delves into the research and finds some surprising benefits. It’s been used for decades in rehabilitative physical therapy, and recent research reveals that it could even boost memory - by giving your brain a workout! Michael also speaks to biomechanics expert and champion of backwards walking, Professor Janet Dufek from the University of Nevada, Las Vegas, whose research suggests that walking backwards could help with lower back pain. They discuss why walking backwards is so beneficial for our muscles and how to do it safely.

Not only could it burn more calories, but improve your memory

The health guru was intrigued at how 'something so simple and frankly weird could have such a big effect' on our memory and problem-solving skills

During the 19th Century, the activity of "retro-walking" was little more than an eccentric hobby, but today research is revealing it can have real benefits for your health and brain.

There are simple ways to increase intensity without turning your stroll into a slog.