Have you ever wished for an exercise that does it all—builds strength, boosts endurance, and burns more calories than walking alone? Enter rucking. This military-inspired workout, which involves walking while carrying a weighted backpack (a.k.a. rucksack), is gaining traction as a versatile, low-impact way to improve overall fitness. Here’s why you should consider adding rucking to your fitness routine today.
What is Rucking?
Rucking is simple: you walk with a weighted backpack or rucksack. Originally a staple in military training, rucking has made its way into mainstream fitness as an effective, low-barrier workout that combines strength training and cardio. Whether you’re walking through your neighborhood or hiking a local trail, rucking challenges your muscles and cardiovascular system in ways regular walking doesn’t. Rucking appeals to people of all fitness levels, from beginners looking to ease into exercise to seasoned athletes seeking a new challenge.
5 Reasons to Start Rucking Today
1. Burn More Calories Than Walking
Rucking significantly increases your calorie burn. Studies suggest that walking with a weighted pack burns two to three times more calories than regular walking and even 100 more calories per hour compared to moderate jogging.
2. Build Strength and Endurance
Rucking engages your core, back, legs, and shoulders, providing both cardio and resistance training in one. Over time, this can improve muscle strength, bone density, and endurance without the joint stress caused by higher-impact exercises like running.
3. Improve Mental Health
Rucking gets you outside, which is beneficial for your mental health. Being in nature or even your local park can reduce stress and improve mood, making your fitness journey not just about physical gains but mental wellness, too.
4. Low Risk of Injury
Unlike running, which can cause joint injuries due to high impact, rucking is easier on your knees and hips. You move at a slower pace while carrying weight, which promotes good posture and reduces injury risks.
5. It’s Easy to Start
You don’t need any fancy gear to start rucking. Just grab a sturdy backpack, add some weight (even household items like books, bags of rice, or water bottles work), and start walking. Begin with shorter, lighter walks and gradually increase the distance and weight as you progress.
Conclusion
Rucking offers an accessible, effective way to achieve your fitness goals, whether you’re looking to lose weight, build strength, or simply enjoy a low-impact workout outdoors. So grab your rucksack, hit the road, and start rucking your way to better health today!
