{"id":402981,"date":"2026-01-11T17:31:08","date_gmt":"2026-01-11T17:31:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/402981\/"},"modified":"2026-01-11T17:31:08","modified_gmt":"2026-01-11T17:31:08","slug":"rucking-is-the-walking-trend-you-need-to-try-heres-why","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/402981\/","title":{"rendered":"‘Rucking’ Is The Walking Trend You Need To Try. Here’s Why."},"content":{"rendered":"

Walking<\/a> remains an accessible and popular exercise<\/a> for many reasons \u2014 you don\u2019t need any fancy equipment, it\u2019s good for your heart health, helps you sleep better, feel better and is a simple way to get your daily dose of fresh air. <\/p>\n

There are plenty of methods that can help keep your walks engaging and interesting. Lately, \u201crucking\u201d \u2015 a new walking trend \u2015 has picked up steam<\/a> on social media<\/a> as a way to spice up your regular daily stroll.<\/p>\n

\u201cRucking is simply just walking with weight on your body … weight on your back, technically,\u201d said Nichele Cihlar,<\/a> the director of training at GORUCK<\/a>, a rucking gear company. <\/p>\n

Like regular walking, rucking is an accessible exercise \u2014 and you probably even have all of the necessary gear in your house right now. All you have to do is put on a weighted backpack or rucksack and start moving.<\/p>\n

\u201cIt\u2019s a low-impact exercise that is pretty much based on military training \u2014 think about how the military trains a lot for endurance, they do a fair amount of running, but they also have to carry a lot of heavy equipment, so that\u2019s kind of how rucking started,\u201d said Mathew Welch<\/a>, an exercise physiologist at the Hospital for Special Surgery in New York.<\/p>\n

What\u2019s more, this exercise offers some extra health rewards on top of a regular walking regimen. Here\u2019s what experts say you should know about rucking and how to try it out:<\/p>\n

Rucking adds resistance training to your walk, and has a host of other fitness benefits, too.<\/p>\n

Rucking brings more of a challenge to your daily walk, which is a good thing for someone who is looking to work their body in a new way.<\/p>\n

\u201cPhysically, walking is awesome, but sometimes we want to amplify that, and the easy way to do that is adding weight,\u201d Cihlar said. \u201cResistance 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.\u201d<\/p>\n

Rucking takes your walk from a cardio exercise to cardio plus resistance training. It\u2019s recommended that you do 20 minutes of strength training<\/a> twice a week, but research shows that<\/a> most people do not hit that minimum. Rucking can be one way to achieve that goal.<\/p>\n

Rucking is also good for your cardiovascular endurance, Welch said. Specifically, rucking benefits your \u201ccardiac output, it\u2019s going to help with the efficiency of your heart pumping the blood out,\u201d Welch explained. This can help lower your blood pressure and improve your heart rate, so it\u2019s a win-win all around.<\/p>\n

It\u2019s also good for your posture and back strength. \u201cThe ruck is kind of pulling you back, so it really forces you to maintain your posture,\u201d Welch said, who added that it\u2019s a good way to offset the hours and hours and hours of sitting you likely do every day.<\/p>\n

\"Going<\/p>\n

Westend61 via Getty Images<\/p>\n

Going for a walk with a weighted backpack or rucksack on your back is a good way to add resistance training to your walk.<\/p>\n

Plus, rucking is good for your mental health.<\/p>\n

Rucking is an exercise you do outdoors, and getting outside in itself is great for your mental health. According to Mental Health America<\/a>, getting outside is linked to lower levels of stress and a better mood overall. <\/p>\n

Additionally, the body produces vitamin D<\/a> when exposed to sunlight, which is important for bone health and can even help curb depression and anxiety symptoms<\/a>.<\/p>\n

\u201cYou\u2019re going to always say you never come back from a ruck in a bad mood. It gives you time to clear your head,\u201d Cihlar said.<\/p>\n

There are simple ways you can start rucking.<\/p>\n

Starting rucking doesn\u2019t have to be complicated. \u201cWhat\u2019s nice is you can literally start with a backpack you have in your closet and … throw some magazines in it … your water bottle,\u201d Cihlar explained.<\/p>\n

You can also get a rucksack and rucksack weights if you want to use something that is officially made for the sport. Both experts said a rucksack is preferable because it\u2019s safer. A regular backpack can sit pretty low on your back, which can cause issues if you\u2019re carrying around a heavy bag. If you do decide to opt for a backpack, just make sure it isn\u2019t sagging too low.<\/p>\n

When it comes to how much weight you\u2019ll want to carry on your back, that depends on your strength level and your size. \u201cI always say start low because you can always grow from there,\u201d Cihlar said. \u201cYou don\u2019t want to start heavy and get discouraged.\u201d<\/p>\n

If you aren\u2019t a frequent exerciser or weightlifter, starting with just 5 or 10 pounds and building on that is a good idea, she said. As for distance, start with a mile and see how you feel, Cihlar said.<\/p>\n

\u201cNow, if you\u2019re someone that is regularly active and you lift weights, you could probably do a 20-pound plate, a 30-pound plate in your ruck,\u201d Cihlar said.<\/p>\n

Starting with a mile is a good idea here, too, said Welch, but you can bump it up to a mile and a half or more if you don\u2019t feel challenged. For an additional challenge, take your workout to hilly terrain, Welch added.<\/p>\n

In the end, you can design your own rucking workout regimen to fit your workout goals and fitness level. You can start small with light weights and a short walk, or, if you\u2019re up for it, take a heavier backpack on an incline walk. <\/p>\n

As long as you listen to your body and know your limits, there\u2019s no wrong way to start incorporating this exercise. <\/p>\n

The original version of this story was published on HuffPost at an earlier date.<\/p>\n