Rucking, or carrying weight over distances, is becoming increasingly popular as a fitness trend. According to fitness journalist Michael Easter, carrying has been a fundamental human behavior throughout history. Rucking is a great exercise for building muscle, burning fat, improving heart health, and preventing injury. It is a simple and accessible exercise that can be done by people of all ages and fitness levels.
In today’s world, we have engineered carrying out of our daily lives. Most of us rarely need to carry things for long distances. However, rucking refers to carrying weight for fitness purposes, and it is not the same as backpacking. The weight, method of carrying, speed, and distance can all be adjusted to suit individual preferences and capabilities.
Rucking is not only beneficial for physical fitness but also for longevity. Carrying weight has been a foundational behavior throughout history, from our earliest ancestors hauling game after hunting trips to entire populations traveling long distances with their belongings. Rucking provides cardiovascular exercise that helps prevent heart disease, as well as resistance training to strengthen muscles and bones. It has a low risk of injury, making it a suitable option for older or sedentary individuals looking to improve their fitness without getting hurt.
Apart from the health benefits, rucking also helps burn fat and build muscle and core strength. The additional weight used in rucking significantly increases calorie expenditure compared to walking or running without weight. It primarily targets the lower body muscles but also engages the shoulders, back, and core. Rucking may even alleviate back pain by balancing the activation of back muscles and strengthening the core.
Incorporating rucking into your daily routine is easy. It has long been a staple of military fitness, and now it is gaining popularity among a wider audience. You don’t need to be a military professional or an elite athlete to try rucking. Simply add a weighted backpack to activities you already do, such as walking the dog or getting your daily steps in.
Starting rucking is straightforward. The biggest mistake people make is overthinking it. All you need is an ordinary backpack and some household objects to add weight. Using sandbags or water bottles allows you to adjust the weight as needed. You can also use a weighted vest or carry weight in front of you. However, a backpack is the most convenient option for most people. Start with a load of 15 to 30 pounds and gradually increase as you feel comfortable.
When rucking, keep the weight close to your body and protect any hard edges with a blanket. Avoid leaning too far forward by keeping your hips underneath your torso. The duration and frequency of rucking depend on your fitness level. Start with short walks a few times a week and gradually increase the duration and frequency. Eventually, you can ruck every day without a high risk of injury.
In conclusion, rucking is a simple and effective exercise for improving fitness and longevity. It taps into our ancestral behavior of carrying weight and provides numerous health benefits. Whether you’re a grandmother or an elite athlete, rucking is a versatile exercise that can be tailored to your individual needs and capabilities. So grab a backpack and start rucking your way to a stronger and healthier life.
