Rucking is a new walking trend that involves carrying a weighted backpack. Experts say it offers several health benefits, including improved cardiovascular endurance, bone health, muscle growth, and posture.
for many reasons — you don’t need any fancy equipment, it’s good for your heart health, helps you sleep better, feel better and is a simple way to get your daily dose of fresh air. There are plenty of methods that can help keep your walks engaging and interesting. Lately, “rucking” ― a new walking trend ― hasLike regular walking, rucking is an accessible exercise — 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.“It’s a low-impact exercise that is pretty much based on military training — 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’s kind of how rucking started,” saidWhat’s more, this exercise offers some extra health rewards on top of a regular walking regimen. Here’s what experts say you should know about rucking and how to try it out: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. “Physically, walking is awesome, but sometimes we want to amplify that, and the easy way to do that is adding weight,” Cihlar said. “Resistance 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.”Rucking is also good for your cardiovascular endurance, Welch said. Specifically, rucking benefits your “cardiac output, it’s going to help with the efficiency of your heart pumping the blood out,” Welch explained. This can help lower your blood pressure and improve your heart rate, so it’s a win-win all around. It’s also good for your posture and back strength. “The ruck is kind of pulling you back, so it really forces you to maintain your posture,” Welch said, who added that it’s a good way to offset the hours and hours and hours of sitting you likely do every da
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