Move over, standard daily stroll. A powerful new fitness trend is sweeping the UK, promising to supercharge the health benefits of your regular walk. It’s called ‘rucking’, and it involves just one simple addition: a weighted backpack or vest.
This deceptively simple practice, rooted in military training, is gaining traction for its remarkable ability to enhance calorie burn, improve cardiovascular health, and build strength without the high impact of running or heavy gym sessions.
What Exactly Is Rucking?
Rucking is the act of walking with added weight on your back. The term originates from 'rucksack', the military term for a backpack. By strapping on a loaded pack or a weighted vest, you instantly turn a gentle walk into a serious strength and endurance workout.
As health experts cited in the research suggest, this added resistance forces your body to work significantly harder. Your heart rate elevates, you engage more muscle groups, and you burn far more calories compared to walking unweighted.
The Proven Health Benefits
The advantages of incorporating rucking into your routine extend far beyond simple weight management.
- Enhanced Calorie Burn: Carrying extra weight dramatically increases energy expenditure. You can burn up to three times more calories than you would on a normal walk, making it a highly efficient workout for fat loss.
- Improved Cardiovascular Fitness: Rucking gets your heart pumping, providing an excellent cardio workout that can improve heart health and stamina.
- Increased Muscle Strength: The added load strengthens your core, back, shoulders, glutes, and legs, contributing to better overall functional strength and posture.
- Bone Density: The weight-bearing nature of rucking can help improve bone density, which is crucial for long-term health.
- Mental Resilience: Like any good physical challenge, completing a rucking session builds mental toughness and can be a great way to destress outdoors.
How to Start Rucking Safely in the UK
Eager to try it? Follow these expert tips to get started safely and effectively:
- Start Light: Do not overdo it initially. Begin with a weight that is no more than 10% of your body weight. A few books, water bottles, or a bag of rice in a sturdy backpack will suffice.
- Invest in Proper Gear: While any comfortable backpack can work initially, a dedicated rucking rucksack with chest and waist straps will distribute weight more evenly and prevent strain.
- Focus on Posture: Keep your back straight, shoulders down and back, and core engaged throughout your walk. This prevents injury and maximises the workout for your core muscles.
- Choose Your Terrain: Start on flat, even paths like your local park or pavements. As you get stronger, you can incorporate hills and trails for an added challenge.
- Listen to Your Body: Begin with shorter distances of 15-20 minutes and gradually increase the duration and weight as your fitness improves.
Rucking requires no expensive gym membership or fancy equipment. It’s an accessible, scalable, and highly effective way for Brits of all fitness levels to amplify their health goals, one step at a time.
