Canadians are always on the lookout for simple, effective ways to boost their health, and a new trend called "rucking" is gaining serious momentum. This activity, which involves walking with added weight, promises to amplify the well-known benefits of a regular stroll while being remarkably accessible.
What Exactly Is Rucking?
At its core, rucking is straightforward: it's walking with weight carried on your body, typically on your back. Nichele Cihlar, the director of training at gear company GORUCK, defines it simply as "walking with weight on your body ... weight on your back, technically." The practice has roots in military training, where personnel build endurance by carrying heavy equipment over distances.
Mathew Welch, an exercise physiologist at the Hospital for Special Surgery in New York, explains its origins: "It's a low-impact exercise that is pretty much based on military training." The beauty for everyday Canadians is that no special equipment is needed to begin; a standard backpack and some household items can get you started.
The Physical and Mental Health Rewards
Rucking transforms a simple walk into a powerful combination of cardio and resistance training. "Physically, walking is awesome, but sometimes we want to amplify that, and the easy way to do that is adding weight," says Cihlar. This added resistance is crucial for bone health and muscle growth, which naturally decline after age 30.
Welch highlights the cardiovascular payoff: rucking improves cardiac output and the efficiency of your heart, which can help lower blood pressure and improve heart rate. Furthermore, carrying weight properly can strengthen your back and improve posture. "The ruck is kind of pulling you back, so it really forces you to maintain your posture," Welch notes, adding it's an excellent counterbalance to prolonged sitting.
The mental health benefits are equally compelling. As an outdoor activity, rucking combines exercise with nature exposure, which Mental Health America links to lower stress and improved mood. Sunlight exposure helps the body produce vitamin D, vital for bones and mood regulation. "You're going to always say you never come back from a ruck in a bad mood. It gives you time to clear your head," Cihlar affirms.
How to Start Rucking Safely in Canada
Beginning your rucking journey is intentionally simple. Cihlar suggests starting with a backpack from your closet, loaded with stable items like water bottles or books. For a more dedicated approach, you can purchase a rucksack and specially designed weights, which are often safer due to their secure, higher placement on the back.
The key is to start light. "I always say start low because you can always grow from there," Cihlar advises. For beginners or non-lifters, she recommends beginning with just 5 to 10 pounds. Start with a distance of one mile and assess how you feel. For those already active, starting with 20 or 30 pounds may be appropriate.
Welch agrees on starting with a mile but encourages increasing distance or seeking hilly terrain for an added challenge once you're comfortable. The ultimate goal is to design a regimen that fits your personal fitness level and goals, listening to your body to avoid injury.
This low-barrier, high-reward activity offers Canadians a practical way to enhance their fitness routine, blending strength building, heart health, and mental well-being into one daily walk.
