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Can enhance your mental health
- Rucking can enhance your mental health because it’s exercise, which helps improve your mood. And you get an additional boost from being outside, as rucking is traditionally an outdoor activity. (Though, you can also ruck indoors on a treadmill, elliptical machine or stair climber when the weather is bad.)
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Aug 28, 2024 · Rucking has a host of physical and mental health benefits. Walking remains an accessible and popular exercise for many reasons — you don’t need any fancy equipment, it’s good for your heart health, helps you sleep better, feel better and is a simple way to get your daily dose of fresh air.
- 1- Rucking Is Easy to Start
- 2- Rucking Is Cheap
- 3- You Can Ruck Anytime
- 4- Rucking Improves Strength & Helps Build Muscle
- 5- Rucking Helps You Lose Weight
- 6- Rucking Is Great For Your Cardiovascular Health
- 7- Rucking Improves Your Mental Health
- 8- Great Way to Meet New People
- 9- Rucking Improves Your Balance
- 10 – Rucking Improves Your Bone Density
Rucking is extremely easy to start. If you can walk, you can ruck! If you’re just starting out, all you really need is a rucksack or backpack (which we’re sure you have) and add as much weight as you deem appropriate. Check out our recent post, how much weight to carry when ruckingto help you figure out how much weight you should carry when first s...
Unlike other sports such as kickboxing, softball, or soccer, you don’t need much gear to start rucking! If you’re just starting out, feel free to add anything you have around the house as weight. Check out our recent post, what to put in rucksack for weight for a complete list of everyday items that you can use as weight for your ruck! If you’ve be...
Are you travelling? Do you have an unpredictable work schedule? Well rucking is a sport that accommodates anyone with any schedule! All you’ll have to do is try to find an hour or two where you’re not busy during your day, grab a backpack or rucksack and start rucking! My experience: That’s one of the most convenient parts I find about rucking. As ...
Rucking not only improves your cardiovascular system, it benefits your muscles and helps you increase strength. Gradually carrying heavier and heavier weights will eventually build up your strength. A challenging ruck will build strength and/or build muscles in your glutes, quadriceps, hamstrings, and the muscles in your hips and lower legs. Here a...
If you’re looking for a new way to help you lose fat and get in shape, rucking will help you get there! Rucking is a form of Low Intensity Steady State workout (LISS), meaning that it is a low intensity sport. There is a mountain of evidence proving that LISS cardio aids in fat burning and fat loss (source). This happens because rucking (a LISS wor...
According to WebMD, hiking (which is the closest exercise to rucking) has numerous cardiovascular benefits (source). This includes decreasing risk of heart disease and Improve your blood pressure. As previously mentioned, rucking is a LISS workout which means your heart-rate will be elevated for the duration of your ruck. The longer your heart pump...
Rucking, as well as most other forms of exercises, consistently will help improve your mental health and help reduce common mental health issues such as: 1. Anxiety 2. Depression 3. Negative mood This happens for a couple of reasons. First, a rucking workout will help improve your self-esteem. This happens because after or during your workout, your...
Speaking of mental health, rucking helps you avoid loneliness because it’s a great way to meet new people! There are tons of rucking eventsin many cities across the US! If you recently moved to a new city and looking to expand your social circle, then it’s definitely worth taking advantage of. Rucking can certainly benefit your personal life by mee...
Balance is a commonly over looked. Improving your balance will help you better perform everyday activities like standing on your tiptoes, walking up and down the stairs, and walking up and down hills without falling! (source) Not only that but balance helps you in different sports. Say you’re lifting weights, there are many exercises like dumbbell ...
According to WebMD, resistance training (which includes rucking) helps with or prevents Osteoporosis because it improves muscle and builds bone. They reference many studies show that resistance training, like rucking, increases bone density (source). Bone density is crucial for your health. Weaker bone density means your bones can break easily. As ...
- Burning 3X the calories as walking, and only a bit less than running. Our Rucking Calorie Calculator can give you an estimate of how many calories you burn while rucking, but generally 3X the amount of walking calories is expected.
- Strengthening your back and shoulders. Improving posture. Rucking is great for back and shoulder strength. You’ll feel these muscles engaged while rucking, and they might be sore after your first few workouts.
- Strengthening our bones. As we age, our bones lose strength and density. Rucking is low impact strength training, so you get the benefits of weight training (strong and dense bones) without the dumbbells and personal trainers.
- Less impact than running. Our Rucking vs. Running article is a deeper dive into the pros and cons of each exercise, but it’s easy to say rucking is safe and effective for cardiovascular health.
- Better Cardiovascular and Heart Health. Rucking is a fantastic exercise for your heart and cardiovascular system. And you don’t even need to get your heart rate that high.
- It Builds Leg, Core, and Back Muscles. Because you’re working with weights, you’re building muscles. Sure, rucking isn’t going to bulk your thighs up like hitting the squat rack and eating a whole chicken will.
- Rucking Burns More Calories than Walking (and Not Much Less Than Running) Rucking can burn 2-3x more calories than walking, and it’s almost on par with running (though I think rucking is way easier than running).
- Rucking is Low Impact and Easy on Your Joints. Running is hard on my knees, and I always found going for a run to be somewhere on the spectrum between uncomfortable and straight up painful.
Going out and rucking, of course, isn’t a substitute for professional mental health counseling for people who need serious help. But all the research suggests that testing ourselves physically under a ruck is a crazy good addition to improving our minds.
Jan 8, 2024 · Rucking can enhance your mental health because it’s exercise, which helps improve your mood. And you get an additional boost from being outside, as rucking is traditionally an outdoor activity.
Sep 20, 2024 · Boost mental health. Not only does rucking give you the mental health lift that exercise can, it also gets you outdoors. Spending time outside in the fresh air and sunshine, especially if...
