Rucking, also known as ruck marching, is a low-intensity exercise in which you add weight to your back while walking or hiking. To perform a rucking exercise, simply add weight to a backpack before walking or hiking. Rucking can help you burn calories and build strength—more so than ordinary walks or hikes. Rucking is a great cross-training exercise for runners to help build strength and endurance for long-distance runs.

The name itself comes from the word “rucksack,” another word for a backpack. The exercise is closely associated with soldiers and special forces operatives, such as Green Berets.

The beauty of rucking is its simplicity. All you do is load weight into your backpack, tie on your running shoes, and head outside. Any walker can be a “rucker” by starting with a small load and increasing the weight over time.

For many outdoor enthusiasts, rucking is a top way to prepare for rigorous outdoor adventures. For others, it’s a way to cross train for cardio and strength-building fitness.

At Vascular Care Specialists of Los Angeles, Dr. Mathew Cheung and Dr. Peter Lin discuss the benefits of this exercise. In this article, you will learn that this simple physical activity can benefit your cardiovascular health and mental health. They also discuss some tips for this exercise if you’re interested in this simple outdoor activity.

The health advantages of rucking are numerous and holistic, impacting your physical, social, and mental well-being. With its multifaceted benefits, it’s an impressive way to stack biohacks, which saves workout time, improves your mental health, and increases time spent with friends and family. Two particular benefits are related to your cardiovascular health and muscle strength improvement.

1. Cardiovascular health – One of the primary benefits of rucking is improved cardiovascular health. When you carry a heavy load on your back, your heart has to work harder to pump blood and oxygen to your muscles. This results in a higher heart rate and a more intense workout, which can help you achieve your cardiovascular      fitness goals. Additionally, rucking can also improve your endurance, as you are able to train your muscles to work for longer periods of time without getting fatigued.
2. Strength and muscle tone –  Another benefit of rucking is increased strength and muscle tone. When you carry a heavy load, your body has to work harder to maintain balance and stability, which in turn can lead to increased muscle activation. This can help you build muscle and improve your overall strength. Additionally, rucking can also help improve your posture, as you naturally stand up straighter when carrying a heavy load on your back.

Beside the cardiovascular health and muscle strength benefit, rucking has many other  benefits to your health, which include:

• Improves posture. When performed correctly, it builds core muscles and trains you to walk upright.
• Improves bone density. Weight-bearing exercises, like a rucking workout, improve bone density, critical for strong bones as you age.
• Provides a functional workout. Rucking trains your muscles to work together for common, everyday tasks and reduces injuries during daily chores.
• Burns calories. Rucking burns more calories by moving more weight than you usually carry when walking without a rucksack.
• Increases endurance. Foot marching with weight increases your endurance — also called ruck march capacity — much faster than walking without weight.

Although rucking is a form of physical activity, there are some mental health benefits to it as well.

• Improves depression and anxiety. Studies show that exercise has such a powerful impact on mental well-being that physicians should prescribe it for depression and anxiety.
• Improved cognition. Outdoor activity improves cognitive and emotional health.
• Builds relationships. Ruckers who walk with friends and family build relationships and stay motivated to exercise.
• Provides solitude. A nature walk with weight is also a powerful way to retreat into the outdoors when you need time alone.

If you want to start rucking, you will need a durable backpack, comfortable footwear, weights, and accessories:

• Backpack: You’ll want a comfortable, well-made backpack or rucksack, or a rucking backpack designed explicitly for rucking. Your bag should feature cushioned      shoulder straps and have the ability to cinch the straps so the bag (and the weight inside) will stay closer to your back.
• Footwear: Find running shoes, sneakers, or boots that will support your feet from chafing, help protect your joints, prevent blisters, and remain comfortable over long distances.
• Weights: You can add any form of weight, including bricks, barbell plates, sandbags, kettlebells, or ruck plates. Start with weights equalling ten percent of your      bodyweight.
• Accessories: You can add weight by sporting a weight vest. You will also need a water bottle or a water bladder, which you can add to your backpack to maintain your pace without stopping and removing the pack to get your water bottle. You might also      want to use a rucking app to help you track your fitness activity.

Rucking can be as simple as putting on a weighted backpack and going for a walk. Consider the following tips to get the most out of your rucking practice:

1. Start conservatively. There are three variables in rucking: weight, distance, and speed. It’s good to begin with about ten percent of your bodyweight. Try walking for a mile at a moderate pace, and see how you feel. Then, you can work up from that baseline.

2. Monitor your comfort. As you progress in your rucking and increase distances and weight, it is essential to have comfortable gear, namely your footwear and backpack. Ensure your gear is supporting your workout, and upgrade if necessary.

3. Move at your own pace. As you progress, you can increase the amount of weight you’re carrying, the distance you travel, and your overall speed. As with any exercise, taking precautions to avoid injury is an important step. It is essential to pay attention to your body before increasing weight, distance, and speed to avoid injury.

4. Find other ruckers. Working out with other ruckers is an excellent way to provide yourself with positive reinforcement. Research local rucking events and clubs; you can make friends while boosting your cardio fitness and working to build muscle.

5. Incorporate rucking into your gym routine. In addition to walking and hiking, you can wear a backpack with weights while performing reps of other exercises like push-ups, pull-ups, sit-ups, lunges, or even burpees.

Rucking is a unique form of exercise that offers a variety of physical and mental benefits. Whether you are looking to improve your cardiovascular health, increase your strength, or simply clear your mind, rucking is a great activity to consider. The best part of rucking may simply by getting outside. Training can be a discipline like any other necessary chore, but mixing up your workouts, getting outside, and training with friends can help you enjoy it more.

At Vascular Care Specialists of Los Angeles, we strive to provide the best service, care, and results possible. If you have circulation problem related to your arteries or veins and would like to seek consultation with a vascular surgeon, give us a call at 626-275-9566 to schedule an appointment. You can also visit us at www.vcsla.com for more information.