Rucking offers a multitude of physical and mental health benefits. Walking is a popular and accessible form of exercise with numerous advantages, such as improving heart health, enhancing sleep quality, boosting mood, and providing a simple way to get fresh air. To keep walks engaging, a new trend called “rucking” has gained popularity on social media. Rucking involves walking with weight on your body, typically in the form of a weighted backpack or rucksack.
Nichele Cihlar, the director of training at GORUCK, describes rucking as a low-impact exercise inspired by military training, focusing on endurance and strength. This form of exercise adds resistance training to your walk, offering fitness benefits beyond traditional walking. Rucking challenges your body in a new way and is particularly beneficial for bone health and muscle growth, especially as we age.
In addition to enhancing physical fitness, rucking also has mental health benefits. Being outdoors during rucking can reduce stress and improve mood, according to Mental Health America. Exposure to sunlight during outdoor activities like rucking can boost vitamin D levels, which is essential for bone health and can help alleviate symptoms of depression and anxiety.
Overall, rucking provides a comprehensive workout that combines cardio and resistance training, benefiting both physical and mental well-being.
Starting rucking can be easy and straightforward. You can begin by using a backpack you already own and adding items like magazines and a water bottle. If you prefer, you can invest in a rucksack and rucksack weights designed specifically for the sport, which experts recommend for safety reasons. Regular backpacks may sit too low on your back, causing discomfort when carrying heavy loads, so it’s best to ensure your backpack fits properly.
When determining the weight to carry, consider your strength level and body size. It’s advisable to start with lighter weights, like 5 or 10 pounds, and gradually increase as you build stamina. Begin with a mile of rucking and adjust the distance based on how you feel. If you’re accustomed to exercise and weightlifting, you might opt for heavier weights like 20 or 30 pounds in your rucksack.
Tailor your rucking workout to suit your fitness goals and abilities. You can start with light weights and short distances, gradually progressing to heavier loads and longer walks. Listen to your body and respect your limits to ensure a safe and effective rucking routine.
