Walking remains an accessible and popular exercise for many reasons — you don't need any fancy equipment, it's good for your heart health, helps you sleep better, feel better and is a simple way to get your daily dose of fresh air.
Lately, "rucking" — a new walking trend — has picked up steam as a way to spice up your regular daily stroll.
Rucking is simply just walking with weight on your body — weight on your back, technically. Like regular walking, it's an accessible exercise, and you probably have all the gear you need at home right now. All you have to do is put on a weighted backpack or rucksack and start moving.
It's a low-impact exercise that started with military endurance training, where a lot of heavy equipment has to be carried over long distances. On top of a regular walking regimen, it offers some extra health rewards.
Rucking adds resistance training to your walk — a good way to work your body in a new way. "Resistance training is key, especially as we age, in helping our bone health and our muscle growth because that naturally deteriorates as we get older, starting in our 30s," one expert says. It's recommended that you do 20 minutes of strength training twice a week, but research shows most people don't hit that minimum — rucking can be one way to get there.
Rucking is also good for your cardiovascular endurance. It benefits your cardiac output and the efficiency of your heart pumping blood, which can lower your blood pressure and improve your heart rate.
It's good for your posture and back strength, too. The ruck is kind of pulling you back, so it really forces you to maintain your posture — a good way to offset the hours of sitting you likely do every day.
Plus, rucking is good for your mental health. It's an exercise you do outdoors, and getting outside is linked to lower stress and a better mood overall. The body also produces vitamin D when exposed to sunlight, which is important for bone health and can even help curb depression and anxiety symptoms. "You never come back from a ruck in a bad mood. It gives you time to clear your head," the expert says.
Starting doesn't have to be complicated. You can literally start with a backpack you have in your closet and throw in some magazines or your water bottle. You can also get a rucksack and weights if you want something officially made for the sport. Both experts said a rucksack is preferable because it's safer: a regular backpack can sit pretty low on your back, which can be an issue with a heavy load. If you do opt for a backpack, just make sure it isn't sagging too low.
As for how much weight to carry, that depends on your strength level and your size. Start low, because you can always grow from there — you don't want to start heavy and get discouraged. If you aren't a frequent exerciser, starting with just 5 or 10 pounds is a good idea. Start with a mile and see how you feel. If you're regularly active and lift weights, you could probably do a 20- or 30-pound plate in your ruck. For an additional challenge, take your workout to hilly terrain.
Design your own rucking workout to fit your goals and fitness level. As long as you listen to your body and know your limits, there's no wrong way to start.