Rucking is a form of exercise that involves walking a set distance while carrying a weight in a backpack, also known as a rucksack. It is a low-impact exercise based on military training workouts and is often underrated and underutilized. Rucking builds muscle and strength while improving cardio and endurance. It is an accessible way to build strength and improve endurance, and it can be used to improve strength, cardiovascular capacity, caloric burn, balance, and bone density. Some benefits of rucking include:

• Burns up to 3x more calories than walking
• Improves strength, endurance, and general fitness levels across multiple domains
• Provides a fuller range of benefits to improve your health
• Increases the difficulty of walking by causing muscles to work harder to maintain your pace
• Is a great way to meet the recommended guidelines of at least 150 minutes of moderate-intensity aerobic activity per week
• Is a simple and easily accessible form of exercise that requires very little special equipment

Rucking is a great activity to build camaraderie, community, and a shared desire to challenge yourself. It is also a social fitness activity that helps with accountability and support. Rucking is a low-impact exercise that is ideal for all age groups and ability levels. While rucking is simple, there are several things to keep in mind before you grab your pack and head outside. Fitness experts recommend rucking just a few times per week, not every day, and beginning slowly.