In the world of fitness, there's a vast array of exercise options to choose from, each promising various benefits. One activity that often goes unnoticed but packs a punch when it comes to fitness and health benefits is rucking. Whether you're a seasoned athlete or just starting your fitness journey, rucking is an accessible and effective way to improve your overall health and fitness. In this article, we'll explore what rucking is, how to get started, the equipment you'll need, and the numerous health benefits it offers.
What is Rucking?
Rucking is a simple yet effective exercise that involves walking while carrying a loaded backpack or rucksack. The term "ruck" is derived from "rucksack," the military term for a backpack. In its essence, rucking is walking with weight, but it's more than just a leisurely stroll. It's a purposeful, goal-oriented activity that can be tailored to your fitness level. Looking back when my kids were small and I carried them in the infant carrier or hiking pack I was essentially participating in rucking- not knowing it! So after an 8 year hiatus I am back at it!
How to Start Rucking
Getting started with rucking is easy, and it requires minimal investment. Here's a step-by-step guide to help you begin your rucking journey:
Choose the Right Backpack: While you can technically use any backpack for rucking, it's recommended to invest in a quality rucksack designed specifically for the activity. Look for a sturdy and comfortable backpack with adjustable straps and ample space. I would recommend a pack that has both the hip strap to help distribute the weight on your hips and the shoulder clip.
Add Weight: The amount of weight you carry will depend on your fitness level. Beginners can start with 10-20 pounds, while more experienced individuals may carry up to 50 pounds or more. You can use weight plates, sandbags, or simply load the backpack with household items like books or water bottles.
Wear Comfortable Shoes: Opt for a pair of comfortable, supportive shoes or hiking boots. Good footwear is crucial to prevent discomfort and injuries. When I walk on flat surfaces/sidewalks around my neighbourhood I wear my running shoes, but for the trails and uneven ground I put on hiking boots as I have rolled my ankle enough times over the years and would not want to do that with added weight on my back!
Maintain Proper Form: As you begin rucking, focus on maintaining proper posture and form. Keep your back straight, shoulders back, and chest up. Take shorter strides initially to get used to the added weight.
Start Slowly: Begin with short distances and gradually increase your rucking duration and intensity as your fitness improves. A typical rucking pace is around 3-4 miles per hour or 5-6 km/hour.
Benefits of Rucking
Now that you know how to start rucking let's explore some of the incredible health benefits it offers:
Cardiovascular Fitness: Rucking is an excellent cardiovascular exercise that can help improve heart health, increase lung capacity, and lower the risk of heart disease.
Strength and Endurance: Carrying weight while walking engages various muscle groups, making it an effective full-body workout. It can help build strength and endurance over time. Rucking, with its added load, serves as a weight-bearing exercise that can help stimulate bone mineral density, making it a valuable activity for supporting bone health.
Weight Loss: Rucking can burn a significant number of calories, making it a great choice for weight management and fat loss.
Low-Impact Exercise: Unlike running, which can be tough on the joints, rucking is a low-impact activity that's gentler on the knees and hips. This makes it suitable for people of all ages and fitness levels.
Mental Health: Rucking in nature can reduce stress and improve mental well-being. It provides an opportunity to disconnect from screens and reconnect with the outdoors.
Social Activity: Rucking can be a social activity, encouraging you to team up with friends or join rucking groups in your community. Social interactions and support can further enhance your motivation and enjoyment of the activity.
Rucking and Perimenopause/Menopause
Incorporating rucking into your fitness routine can be particularly beneficial for perimenopausal and menopausal women. During this phase of life, hormonal changes can lead to a decline in bone density, increasing the risk of osteoporosis. Rucking, with its weight-bearing nature, can help combat this issue by providing a valuable source of load-bearing exercise. Weight-bearing activities are known to stimulate bone growth and strengthen bone density. However, it's important to note that while rucking is a fantastic start, the ultimate way to support bone health is through resistance training. Adding resistance exercises with weights or resistance bands to your fitness regimen can further enhance bone density and overall strength, making it a well-rounded approach for women going through perimenopause or menopause. Combining rucking with resistance training can help women in this stage of life maintain and improve their bone health, promoting overall well-being.
Rucking versus Weighted-vests
Rucking and weighted vests are both effective ways to add resistance to your workouts, but they offer distinct experiences and benefits. Rucking involves carrying a loaded backpack or rucksack, which simulates real-world scenarios and can be an enjoyable outdoor activity. It offers a practical and functional approach to resistance training while allowing you to explore the outdoors. Weighted vests, on the other hand, are more versatile in terms of adjusting the load precisely to your needs. They distribute the weight more evenly across your body, which can be more comfortable for some individuals and may facilitate a wider range of exercises, including bodyweight exercises like push-ups and pull-ups. The choice between rucking and weighted vests ultimately depends on your preferences and fitness goals. If you seek an outdoor adventure with the added benefit of resistance training, rucking is an excellent choice. Conversely, weighted vests are perfect for those who want a more controlled and adaptable resistance for various workouts.
In conclusion, rucking may not be as flashy as some other fitness trends, but its simplicity and effectiveness make it a fantastic exercise for everyone. Whether you're looking to improve your cardiovascular health, build strength, or simply enjoy the great outdoors, rucking has something to offer. With minimal equipment and a bit of determination, you can incorporate rucking into your fitness routine and reap the numerous health benefits it provides. So, grab your backpack, lace up your shoes, and start rucking your way to a healthier, fitter you!
very interesting and something I want to try!