Walking Backward More Beneficial than Walking Forward. A few small studies have shown that walking backward increases the heart rate when compared to walking forward at the same speed. The most recent peer-reviewed study concluded that it increased the heart rate by 17% to 20%. This would suggest that walking backward is a good interval training tactic to add bursts of higher intensity to a walking workout. They conclude that backward walking and running improved cardiovascular function, improved muscle balance, and facilitated neuro-muscular function and balance. J Orthop Sports Phys Ther. 2004 Feb;34(2):65-71.