Rucking for weight loss: How walking with a weighted backpack can help

Walking in the morning or evening is a good way to stay fit. Make it more effective by adding weight on your back, especially if weight loss is on your mind. Rucking is a fitness trend that involves walking with a weighted rucksack or a backpack. This exercise has roots in the military, but it is not just for soldiers. It can help with weight loss, and in building strength and endurance. You just need a backpack and anything that will work as your weight. If finding sand is a problem, you can even use dumbbells, books or bricks for rucking. You may hurt yourself while rucking for weight loss, so learn how to do it properly.

What is rucking?

Rucking is an exercise that involves walking or hiking with a weighted backpack or rucksack. “It is a great combination of cardiovascular exercise and strength training,” says fitness expert Yash Agarwal. The term is taken from the military, where the word “ruck” is shortened for “rucksack,” describing a pack or knapsack carried to transport groceries and other gear. It often used as part of training for military personnel, athletes, or those looking to improve their overall fitness.

Rucking for weight loss

If you are specifically looking for an exercise to lose weight, try rucking, as it burns more calories than walking. During a 2021 study published in the Sports Medicine and Health Science journal, researchers found that participants who regularly walked for 30 minutes, burned 107 calories on average. “As for walking with extra weight on the back, it will help to lose anywhere between 400 and 600 calories in an hour, depending on how fast you walk, the weight and terrain. Heavier loads and more challenging terrains increase calorie burn,” says Agarwal.

Also, a 2019 study published in the Journal of Clinical Medicine found that walking with weight increases the amount of energy needed to move, helping to burn more calories. It engages more muscle groups, especially in the lower body, back, and core, compared to regular walking, boosting overall metabolism.

Health benefits of rucking

Apart from weight loss, rucking can offer more health benefits:

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1. Cardiovascular fitness

“Rucking is an exercise that improves cardiovascular fitness and endurance,” says physiotherapist and fitness expert Dr Aijaz Ashai. If your endurance is better, your body will be able to sustain high-intensity workouts.

2. Low-impact exercise

Even though you need to carry extra weight on the back, rucking has less impact on the joints. The controlled motion of the movement with a weighted pack greatly reduces stress on the joints, so it’s a suitable option for those needing a low-impact workout.

3. Good for muscles

During a 2019 study published in the Journal of Strength and Conditioning Research, it was found that walking with a weighted backpack helped in improving strength in muscles all over the body. Rucking strengthens the muscles through adding resistance by means of the weighted backpack. “A lot of hard work by the legs, back, and core for the carriage of the load strengthens these muscles and aids in general endurance building,” says Dr Ashai.

4. Better bone health

As a weight-carrying activity, rucking makes your bones work and strengthens them with a load. This can reduce the chances of developing problems such as osteoporosis and ensure long-term health for the bones.

5. Improved posture

Rucking is good for posture because a person doing it has to have a straight back and engaged core at all times. “This can help improve posture while also reducing strain on your back,” says Dr Ashai.

How to start rucking?

Doing rucking the right way will prevent you from hurting yourself. Here are some tips –

1. Choose the right backpack

Choose a sturdy, comfortable backpack or rucksack with padded shoulder straps and a waist belt. Wear your backpack securely, as it may shift and put added stress on your back.

2. Start with a comfortable weight

If you are starting rucking for the first time then focus on the weight you are supposed to carry. “As a beginner, you can go for 4 to 9 kgs. Later, you can increase the weight to 15 to 18 kgs,” says Dr Ashai.

3. Warm up

You should warm up before rucking. Do stretches or go for walks without weights for a few minutes so that you are prepared to go for rucking.

4. Maintain good posture

Make sure your back is straight, shoulders are relaxed, and core is engaged while rucking. Maintaining a good posture during rucking will help prevent strains and injuries.

5. Cool down

Finally, after rucking, cool down with a stretching routine that will help improve post-workout recovery. It will also help promote better flexibility. You can also eat foods like eggs and spinach to boost muscle recovery.

What are the side effects of rucking?

Some of the side effects of rucking are:

• If the load is too heavy or not evenly distributed, you can experience back pain.
• Joint pain, especially in knees and hips, if you do not use proper form.
• Blisters or chafing from ill-fitting gear or improper clothes.

Rucking can help in losing weight, but combine it with a healthy diet for better results. Also, people with severe back issues and joint problems, should avoid rucking, as it may worsen the symptoms.