Walking is widely recognized as an accessible and versatile form of exercise, offering numerous benefits such as improving fitness, enhancing heart health, and boosting mental well-being. It can be practiced anywhere and at any time, making it a popular choice for many. For those seeking an extra layer of challenge, rucking presents itself as an intriguing alternative. This emerging trend combines the advantages of walking with those of strength training. But what exactly does rucking entail, and what health benefits might it offer? Is it a suitable replacement for your daily walk? Let's delve into these questions and more to uncover the answers.

Rucking involves the act of walking with a weighted backpack, which can be performed outdoors on flat surfaces or uneven terrain, or indoors on a treadmill. This activity has its roots in military training, where soldiers are often required to carry heavy loads over extended distances to develop endurance, strength, and resilience. Studies indicate that the added weight of the backpack increases the resistance during your walk, activating muscles in your core, shoulders, and legs more than regular walking does. This makes rucking a more demanding exercise.

"Rucking can be performed with lighter weights ranging from 10 to 20 pounds or with heavier loads exceeding 100 pounds," explains TJ Mentus, a certified personal trainer (CPT) at Garage Gym Reviews. "Individuals typically engage in rucking on both flat ground and hiking trails. For beginners, it's advisable to start with a lighter weight to gauge its impact on your body and select a distance that allows for an easy return to your starting point."

An additional perk of rucking is its minimal equipment requirements and low initial investment. "Anyone can start rucking as long as they have a vest and backpack, along with some time to spend on a treadmill or in nature," notes Jake Dickson, CPT, a certified personal trainer with Barbend.

4 Health Benefits of Rucking

1. Enhanced Calorie Burn: Incorporating weight into your walk naturally escalates the workout's intensity, leading to a higher calorie expenditure compared to a standard walk. "The amount of weight you carry and your walking pace can result in rucking burning up to three times as many calories as walking," Mentus states.  
2. Increased Strength: Unlike regular walking, rucking engages a broader range of muscle groups due to the additional weight, particularly in the core and lower body. "While rucking is primarily a cardiovascular activity, it also serves as a form of resistance training since you're carrying more than your body weight. This is excellent for enhancing the strength and muscle mass in your lower body," Mentus elaborates.
3. Better Cardiovascular Health: The National Institutes of Health assert that walking promotes cardiovascular health by fortifying the heart muscle and enhancing blood circulation. Given that rucking amplifies the intensity of walking and incorporates strength training, it further amplifies these benefits.
4. Stronger Bones: Research indicates that weight-bearing exercises, such as rucking, can support bone health and improve bone density by increasing the stress on your bones, prompting them to strengthen. Mentus also mentions that rucking can aid in posture improvement: "A well-fitted rucksack helps to pull your shoulders back for proper carriage. Concurrently, it strengthens your back by supporting the weight."

Should Rucking Replace Your Regular Walks?

Having discovered the health benefits of rucking, you might ponder whether to replace your daily walks with rucking. According to Dickson, the answer is subjective. "As someone who enjoys weightlifting, I advocate for regular walking for heart health due to its low-impact and convenience," he shares. "Rucking functions similarly, but the added weight increases the physiological demand. You can roughly equate an intense ruck to a moderate jog. Full-time rucking is certainly an option—just be attentive to how your body adapts to the demands of high-volume rucking," he advises.

In essence, while rucking is a trending workout that delivers on its health promises, it doesn't necessitate constant engagement. Experiment with rucking to see if it suits your preferences. If it does, incorporate it into your routine. And if you prefer a leisurely stroll around the neighborhood with family after dinner, you can forgo the rucksack—a traditional walk still offers benefits to your body.

The Bottom Line

Rucking is gaining popularity as an effective method to merge the benefits of cardiovascular and strength training into a single workout. Wearing a weighted vest or backpack during walks can increase calorie burn, build strength, improve cardiovascular health, and enhance bone density—all while reaping the mental health advantages of being outdoors. However, it's crucial to consider your fitness level, goals, and potential joint issues before embarking on rucking. For some, rucking may elevate a regular walk, while for others, sticking to traditional walking might be preferable for a more relaxed, low-impact activity.

Before you begin, consult with a healthcare provider or personal trainer and consider seeking advice from a more experienced rucker. Start with light weights and gradually increase the load to prevent injury, always listening to your body's signals. Whether you opt to try rucking or stick with your walking routine, the most important step is to get outside and stay active.