The claimWhat Gabrielle actually said
On a March 2025 episode of the ZOE podcast about staying strong with age, Reece described her weekly routine: weightlifting and HIIT three days a week, pool training, and walking backward one or two times a week. She said muscle is a priority, especially for women, and recommended backward walking as a quick way to feel better.
- zoe.com: Gabrielle Reece in their own words
- Lin LH et al., Physiother Theory Pract, 2026, meta-analysis of 13 RCTs: backward walking plus rehab reduced pain and disability in knee osteoarthritis
- Chen Z et al., Evid Based Complement Alternat Med, 2021, RCT: backward walking improved pain, function and static stability in knee osteoarthritis
Why it mattersWhy this matters for longevity
Backward walking is cheap, needs no equipment and is spreading as a fitness trend.
People with knee pain may be looking for low-risk ways to move more.
The evidenceWhat the science says
A 2026 meta-analysis of 13 randomized trials in knee osteoarthritis found that adding backward walking to conventional rehab produced moderate to large reductions in pain and disability. A 2021 RCT found four weeks of backward walking improved pain, function and static balance more than standard treatment alone.
The trials are small, mostly short, and done in knee osteoarthritis patients rather than healthy adults, and the meta-analysis authors say the certainty of the evidence and its standalone effect still need study. There is no trial evidence for an immediate mood or energy benefit, and walking backward carries a fall risk for people with poor balance.
TakeawayThe honest takeaway
The practical lesson
If you try backward walking, do it slowly on a clear, flat surface or with a rail, and treat it as an addition to strength work, not a replacement.
Planning for a parent, or for yourself?
Good habits matter, and so does knowing what help exists. AIOSeniors asks a few questions and gives you a free, personalized list of what applies: government programs, nonprofits and community resources included, whether or not anyone earns anything from them. Where the answer is not known, it says so.
RelatedRelated habits
Each of these is a habit you can build on its own. Explore them through the Topics index.
SupplementsThe supplement angle: Protein
Support a habit, do not replace one
Enough dietary protein supports the muscle-building side of Reece's routine. No supplement has shown benefits specific to backward walking.
Supplements can support good habits. They do not replace sleep, movement, nutrition, or medical care. Talk with your healthcare provider before starting anything new.
This is educational commentary, not medical advice, and does not imply that Gabrielle Reece endorses, is affiliated with, or uses Winning Longevity or any product. We critique the claim and the evidence, not the person. Any direct quote is a placeholder until sourced. Talk with a qualified healthcare provider before changing your routine. See our health disclaimer.
