Rucking for Exercise
In the pursuit of fitness and overall well-being, individuals are constantly seeking innovative ways to enhance their exercise routines. One such method gaining popularity is rucking – the act of walking with a weighted vest or backpack. I have recently started taking this up, due to issues with running, which used to be my main outdoor mode of exercise. While it may seem like a simple activity, rucking offers a plethora of medical benefits and, like any form of exercise, comes with its own set of risks.
This particular weighted vest can hit the neck a bit weird but can go up to 44 pounds. (not the baby)
Benefits:
Improved Cardiovascular Health: Rucking elevates your heart rate, promoting cardiovascular endurance and efficiency. By challenging your heart and lungs, it can help reduce the risk of heart disease, lower blood pressure, and improve overall cardiovascular function.
Enhanced Strength and Endurance: Carrying extra weight while walking engages various muscle groups, including those in the legs, core, and upper body. Over time, this leads to improved muscular strength and endurance, making everyday tasks easier and reducing the risk of injury. Helps me personally with playing and lifting my daughters. Especially getting up form the floor.
Calorie Burn and Weight Management: Rucking burns more calories than regular walking due to the added resistance. This makes it an effective tool for weight management and can contribute to fat loss when combined with a balanced diet. Emphasis on the balanced diet part. Can’t out walk or run a poor diet
Bone Density and Joint Health: Weight-bearing exercises like rucking stimulate bone growth and help maintain bone density, reducing the risk of osteoporosis. Additionally, the controlled impact of walking with a weighted vest can strengthen joints and connective tissues, potentially lowering the risk of injuries such as osteoarthritis.
Mental Well-being: Like all forms of exercise, rucking releases endorphins, which can alleviate stress, anxiety, and depression. The meditative aspect of walking combined with the sense of accomplishment from completing a ruck can also boost mood and self-esteem.
A throw back but walking with a kid hanging off you is much like wearing a weighted vest! The added motion makes it an adventure!
Potential Risks:
Musculoskeletal Injuries: Carrying extra weight while walking increases the stress on your muscles, tendons, and joints, potentially leading to overuse injuries such as strains, sprains, and tendonitis. It's essential to start with lighter loads and gradually increase the weight to allow your body to adapt and minimize the risk of injury.
Back and Posture Issues: Improperly fitted or excessively heavy vests can strain the back and compromise posture, leading to discomfort or injury over time. It's crucial to choose a properly fitting vest and maintain good posture while rucking to mitigate these risks. Build to a challenging weight!
Cardiovascular Strain: While rucking can improve cardiovascular health, carrying too much weight or pushing yourself too hard can place undue stress on your heart and lungs, increasing the risk of fatigue, dizziness, or even more serious complications. It's important to listen to your body, start with lighter loads, and gradually increase intensity to avoid overexertion. If the vest is too tightly cinched, it can cause a physical barrier to chest expansion as well.
Heat-related Illness: Rucking in hot or humid conditions while wearing a weighted vest can increase the risk of heat exhaustion or heat stroke. Proper hydration, wearing breathable clothing, and avoiding excessive exertion in extreme temperatures are essential for preventing heat-related illnesses. I’ll admit that I will be drenched by the end of a walk!
Impact on Joint Health: While rucking can strengthen joints and connective tissues when performed correctly, excessive or improper rucking technique can exacerbate existing joint issues or lead to new ones, particularly in the knees, hips, and ankles. Paying attention to form, using appropriate footwear, and incorporating rest days into your routine can help prevent overuse injuries. Walking in general can transmit a force 1.1 times the body weight (kilograms) into the knee joint.
In conclusion, rucking with a weighted vest or backpack can offer numerous medical benefits, including improved cardiovascular health, enhanced strength and endurance, and weight management. However, it's essential to approach rucking mindfully and responsibly to minimize the risk of injury or other adverse effects. Starting with lighter loads, maintaining proper form, and listening to your body are key to reaping the rewards of this effective exercise while minimizing potential risks. As always, consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing medical conditions or concerns.
The mindfulness piece can be aided by going to a place that speak to you or you find beautiful. Enjoy the journey!
Stay safe and keep moving. Happy rucking!