Looking for a workout that’s not only good for your heart, lungs, and muscles, but also adds a twist to your daily walk?
Introducing the latest fitness trend that’s making waves: Rucking. Rather than just walking, the rack involves walking with weight, making for a challenging but rewarding exercise experience.
Veteran Tommy Kelly, who knows a thing or two about this, shares his insights from his time in the Royal Marines: “We called it ‘yomping.’ Carrying heavy equipment and walking for miles over rough terrain guaranteed a strain on my shoulders, knees, and back.”
But do you need fancy equipment? Not necessarily. A suitable rucksack and plates are ideal, but care must be taken. There is a risk of injury if the bag size is incorrect. “Fit is key,” says Kelly, “don’t risk straining your back and neck with an ill-fitting bag.”
“It was a means of moving heavy equipment, sometimes up to 120 pounds, long distances and through difficult terrain. It was painful, my shoulders, knees and back still hurt when I remember it. !”
The benefits go beyond fitness. Olivia Tyler from Nuffield Health explains, “Rucking isn’t just about muscles; it’s about balance, posture and strength.” She also benefits the heart and lungs, encouraging them to work harder than regular walking.
“You can complete higher-intensity walks and improve your aerobic capacity while enjoying nature outdoors,” she said.
“Rucking helps improve your posture, as you’re carrying weight on your back and need to work your core and back muscles.”
Kelly added, “Apart from muscles and bones, rucking increases confidence and mindset.” His advice for beginners? I’m going to slow down. “Start lightly and gradually increase your level. Rome wasn’t built in a day.”
However, safety comes first. Tyler cautions against jumping in too early, especially when using a weighted vest. “It’s not suitable for everyone, especially those who are new to exercise or have back problems.” If in doubt, consult a professional.
So if you’re ready for a punchy walking workout, a rack might be right for you. But remember, it’s not just the weight that matters, it’s about finding the balance between the inside and outside.
