Walking is a simple yet effective exercise with numerous benefits: it requires no special equipment, supports heart health, improves sleep, and provides fresh air. However, if you’re looking for a new way to make your walks more engaging, "rucking" might be worth a try.
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"Rucking is essentially walking with weight on your back," explained Nichele Cihlar, director of training at GORUCK, a company specializing in rucking gear.
Like regular walking, rucking is easy to start and you likely already have the necessary gear. Simply put on a weighted backpack or rucksack and begin your walk.
“It’s a low-impact exercise rooted in military training," noted Mathew Welch, an exercise physiologist at the Hospital for Special Surgery in New York. "The military often trains for endurance and carries heavy equipment, which is the basis of rucking."
Rucking Adds Extra Health Benefits
Rucking enhances your walk by adding resistance training, which can be particularly beneficial.
"Walking is great, but adding weight amplifies the workout," Cihlar said. "Resistance training is crucial for bone health and muscle growth, especially as we age."
By incorporating rucking, you combine cardio with resistance training. While 20 minutes of strength training twice a week is recommended, many fall short. Rucking helps bridge that gap.
Additionally, rucking improves cardiovascular endurance. “It boosts cardiac output and efficiency,” Welch explained, which can lower blood pressure and enhance heart health.
It also benefits your posture and back strength. "The weight pulls you back, which helps maintain proper posture," Welch added, providing relief from long periods of sitting.
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Rucking Benefits Mental Health
Exercising outdoors is beneficial for mental well-being. Mental Health America links outdoor activity with reduced stress and improved mood.
Exposure to sunlight during rucking produces vitamin D, essential for bone health and potentially alleviating depression and anxiety.
"You never come back from a ruck in a bad mood," Cihlar said. "It gives you a chance to clear your head."
How to Start Rucking
Starting rucking is straightforward. "You can begin with a backpack you already own and add some magazines or a water bottle," Cihlar suggested.
For a more official setup, consider a rucksack and weights specifically designed for the sport. A rucksack is safer than a regular backpack, which can sag and cause discomfort if overloaded. Ensure your backpack is properly fitted.
Start with a manageable weight, such as 5 to 10 pounds, and gradually increase as you build strength. If you’re experienced in weightlifting, you might start with 20 or 30 pounds.
Begin with a mile and adjust as needed. For added challenge, try rucking on hilly terrain.
Customize Your Rucking Routine
Tailor your rucking regimen to your fitness goals and level. Whether starting with light weights and a short walk or tackling heavier loads on inclines, listen to your body and adjust accordingly.
There’s no wrong way to start rucking as long as you stay within your limits and progress at a comfortable pace.
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