Repeat the toe-to-heel walking pattern, and have someone slowly increase the speed of the treadmill. Most people can manage walking backward at about 2 miles per hour.

Surprisingly enough, experts also say that you can help prevent joint pain by alternating your walking style this way, since you use a toe-heel movement to walk backwards, which engages muscles ...

Participants who walked backward on a treadmill for 30 minutes at a time over four weeks increased their balance, walking pace and cardiopulmonary fitness, according to a March 2021 study.