Could rucking (weighted walking) help promote weight loss and increase muscle mass without a trip to the gym?
For decades now, we’ve been told that good health, physical well-being and life longevity can be achieved through walking – specifically, walking 10,000 steps a day, a concept that originated in Japan in the 1960s.
However, depending on our individual lifestyles and goals, there is a good chance that the 10,000-step benchmark is not quite enough to promote real change for most of us, yet lifestyle constraints mean we may struggle to invest much more time in fitness.
Why not then maximise the same walking activity through rucking (from the word ‘rucksack’) – a form of exercise that involves walking or hiking with a weighted backpack? It’s derived from the military practice where soldiers carry their gear in a rucksack over various distances.
Benefits
Rucking improves cardiovascular health by increasing heart rate and promoting endurance, while carrying extra weight helps build muscle strength, particularly in the legs, back and core. The added heft increases the intensity of the workout, leading to higher calorie expenditure compared to regular walking, and is lower impact than running, making it easier on the joints while still providing an effective workout.
It also enhances functional strength and endurance, which are useful to make everyday activities and other sports easier.
Best of all, rucking is cheap, accessible, highly versatile, and can be adapted to your needs to get fit. Indeed, while a dedicated weighted vest, jacket or backpack is useful, it isn’t essential. In fact, a sturdy, well-fitting backpack that has padded shoulder straps and a waist belt to distribute weight evenly will work just as well. You can use tin cans or heavy books as weights – just be sure to distribute them evenly in your backpack to avoid strain on one side of your body, and remember to carry a large quantity of water to stay hydrated without compromising your workout.
Method
As with most new exercise regimes, it’s important to start slowly. Begin with a lighter weight, such as 10-15lb, and gradually increase as your strength and endurance improve. Keep your distance short at first and the terrain relatively flat.
Once you get the hang of it, you can increase the distance and ruck on different terrains such as trails, hills and uneven surfaces, to challenge your body further.
Always warm up before a rucking session, wear supportive, comfortable shoes that are suitable for walking long distances, and maintain good posture by keeping your back straight, shoulders back, and by engaging your core.
Ruck and roll!
