If you’re like me, you’re always looking for a way to change your normal workout routine. Time management is always so critical in our professional lives, and it’s important to maximize the use of the free time we have to prioritize self-care.
There are activities I always enjoy doing to help maintain my fitness, however, sometimes boredom sets in and I want to change it up.
About two years ago I was introduced to Go Ruck, a local company that promotes the benefits of rucking. I became a convert immediately. It is a simple, yet highly effective workout that has grown in popularity among many these days.
Rucking is the practice of walking with a weighted backpack. It’s a form of cardiovascular exercise that challenges the body while remaining low impact.
The term “rucking” comes from the military, where soldiers would carry heavy backpacks, known as rucksacks, while marching long distances.
Today, rucking is a fitness trend because it’s accessible, versatile and offers many benefits, especially for those with hectic schedules.
For busy professionals who can’t commit hours to the gym, rucking offers an ideal solution. It combines aerobic exercise and strength training into one workout.
You can start by simply walking in your neighborhood or on a nearby trail with a weight in your pack. Even 30 minutes of rucking can provide significant physical benefits.
Unlike many other fitness routines, rucking doesn’t require a lot of preparation or time commitment. Just throw on your backpack, pick up some weight and head out the door.
Rucking is an excellent way to boost heart health. While walking itself is moderate-intensity exercise, adding weight increases the intensity, leading to better cardiovascular conditioning. For those who may not have the time to participate in high-intensity fitness programs, rucking offers a balanced way to maintain cardiovascular health without a significant time investment.
One of the great benefits of rucking is its ability to build strength, particularly in the lower body. Carrying a weighted pack works your legs, glutes and core muscles.
Unlike running, which is mostly focused on endurance, rucking adds an element of resistance training, which helps to build muscle mass and increase bone density. Over time, you can experience increased strength, endurance and overall body conditioning.
Whether you’re climbing stairs or navigating a trail, rucking strengthens muscles in a way that traditional walking or running simply cannot match.
Compared to regular walking, rucking significantly increases the number of calories burned. The added weight forces your body to use more energy, resulting in a higher calorie burn.
Unlike high-impact activities like running, rucking is gentle on the joints, which makes it an ideal exercise for those with previous injuries or concerns about joint health. The walking motion is low-impact, and the weight you carry is evenly distributed across your back, reducing stress on your knees and hips. I have always had knee issues and rucking has not had any detrimental impacts on my joints.
I have found that in addition to the physical benefits, rucking also has social benefits. I have participated in Go Ruck events that are scavenger hunts, as well as having participated in many 5Ks while rucking with friends. There are also ruck groups forming which increase the social aspects.
With its combination of cardiovascular conditioning, strength-building and calorie burning, rucking is an ideal fitness option for those with demanding schedules and limited time. Whether you’re looking to relieve stress, improve your health, or stay fit, rucking is a valuable addition to any busy professional’s fitness regime.