Description
Discover how rucking—walking with a heavy backpack—improves strength, posture, bone health, and burns fat in an affordable and natural way.
Rucking: Benefits, How to Get Started, and Tips for Walking with Weights
Rucking—walking with a weight in a backpack or vest—is a fitness trend inspired by military training. Today, it's gaining popularity for its physical and mental benefits, especially among people seeking bone health, strong posture, and cardiovascular endurance.
Why is it trendy?
- Increases calorie burn by 30%–45% compared to normal walking.
- Requires little equipment: just a weighted backpack or vest.
- Improves posture, functional strength, and mental health.
- Ideal for older people or those with injuries due to its low impact.
Proven Benefits of Rucking
- Calorie burn: 300–500 kcal/h (more if there are inclines).
- Muscle strengthening: glutes, back, core, shoulders, and legs.
- Bone Health: Improves bone density and prevents osteoporosis.
- Cardio + Strength: Combines aerobic exercise with functional resistance.
- Mental State: Relieves stress, anxiety, and improves concentration.
How to start correctly?
- Starting weight: 5–10% of your body weight (e.g., 5–7 kg).
- Duration: Start with 20–30 minutes, 2 to 3 times per week.
- Posture: Straight back, active core, relaxed shoulders.
- Shoes: Athletic or hiking shoes with good support.
- Progression: Increase distance or weight every 2 weeks.
4-Week Progressive Plan
Week 1: 1km with 5kg, 2 times per week Week 2: 2km with 5kg Week 3: 2km with 7kg Week 4: 3km with 10kg, 3 times per week
Additional Tips
- Do it outdoors for greater mental benefit.
- Use a backpack with lumbar support or a fitted vest.
- Do it in a group for greater motivation and consistency.
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Conclusion
Rucking is a powerful and simple tool for improving your physical and mental health. You don't need a gym or experience, just consistency and a weighted backpack. Are you up for trying it?
