Walking is a fantastic and easy way to get some exercise, and it’s popular for lots of reasons. You don’t need any special gear, it’s great for your heart, helps improve your sleep and mood, plus it’s a straightforward way to enjoy some fresh air.
If you’re looking to make your walks more exciting, there are plenty of ways to do that! Recently, a trend called rucking has been gaining traction on social media as a fun twist on your usual walk.
So what is rucking? It’s basically just walking while carrying weight—usually in the form of a backpack—according to Nichele Cihlar, who heads up training at GORUCK, a company that specializes in rucking gear.
Just like regular walking, rucking is an easy exercise option and you might already have everything you need at home. All you need to do is grab a weighted backpack or rucksack and hit the ground moving!
Rucking is a gentle form of exercise that actually draws inspiration from military training. You know how soldiers focus on building their endurance? They do a lot of running, but they also need to carry heavy gear.
That’s essentially the origin of rucking, according to Mathew Welch, an exercise physiologist at the Hospital for Special Surgery in New York. Plus, this activity provides some additional health benefits beyond just your usual walking routine. Here’s what the experts want you to know about rucking and how you can give it a shot!
Adding a rucksack to your walk turns it into a resistance workout, plus it brings along a bunch of other fitness perks!
Rucking really spices up your regular walk, making it a great option if you’re looking to challenge your body in a fresh way. Walking is fantastic on its own, but sometimes we want to take it up a notch, and an easy way to do that is by adding some weight, according to Cihlar.
As we get older—starting in our 30s—our bones and muscles start to decline, so incorporating resistance training is super important for maintaining our health. Rucking transforms your simple walk into a mix of cardio and strength training.
It’s generally recommended to do strength workouts for about 20 minutes twice a week, but studies show that many people don’t manage to meet that goal. Rucking can help you hit those targets! Plus, it’s great for boosting your cardiovascular endurance too! Welch points out that rucking enhances your cardiac output, meaning it helps your heart pump blood more efficiently.
This can lead to lower blood pressure and better heart rates—all good news! And let’s not forget about posture; the weight of the ruck encourages you to stand tall and maintain good form, which is especially helpful if you spend long hours sitting each day. So yeah, rucking has some serious benefits all around!
On top of that, rucking really boosts your mental well-being.
Rucking is a fun outdoor workout, and just being outside can really boost your mental well-being. Mental Health America points out that spending time outdoors can help reduce stress and lift your spirits.
Plus, soaking up some sun helps your body make vitamin D, which is vital for healthy bones and might even ease feelings of depression and anxiety.
Cihlar mentioned that you’ll always claim you never return from a ruck feeling down. It’s a great opportunity to sort out your thoughts.
You can easily get started with rucking in a few straightforward ways.
Getting into rucking is actually pretty simple! The great thing is, you can kick things off with just a backpack you already own.
Just grab some magazines and your water bottle, and you’re good to go, as Cihlar pointed out. If you’re looking for something specifically designed for rucking, consider getting a rucksack along with some weights.
Both experts recommend using a rucksack since it’s safer; regular backpacks can hang too low on your back and might lead to discomfort when loaded up.
If you do choose to use a regular backpack, just make sure it doesn’t sag too much. As for how much weight to carry, that really depends on your fitness level and body size. Cihlar suggests starting light so you can gradually build up; beginning with 5 or 10 pounds is ideal if you’re not used to exercising or lifting weights.
When it comes to distance, starting with one mile is a solid plan—just check in with how you’re feeling after that. If you’re someone who exercises regularly and lifts weights, loading up your ruck with 20 or even 30 pounds could be manageable for you.
Welch agrees that one mile is a good starting point but if that feels easy, feel free to push it up to a mile and a half or more! For an extra challenge, try hitting some hilly areas.
Ultimately, the beauty of rucking is that you can tailor your workout to meet your personal goals and fitness level. Whether you want to start small with lighter weights on an easy walk or tackle heavier loads on tougher terrain, just listen to your body and stay within your limits—there’s really no wrong way to dive into this exercise!