The health benefits of rucking

Rucking is a form of cardiovascular exercise in which you walk or hike with a weighted backpack. It has a number of health benefits.
Rucking can help you build strength, endurance, and general fitness. It can help you build strength in your back and legs, especially your glutes and hamstrings. Walking with weight also helps you burn more calories than regular walking. Plus, rucking produces less impact on the joints of the lower body - the knees, hips, ankles and feet - compared to running.
Start with a light weight a couple of days a week and gradually work your way up to higher weights and longer and faster walks.

[@daniel-eg2oq]

I love rucking, people say it’s painful on the joints but I feel no issues whatsoever however when I run without any added weight that’s when I start getting chronic joint pain. To each their own

[@johnbascietto2207]

I totally agree when my lower back starts in then I strap on the backpack with a 20 lbs and it also helps my posture

[@Candiceknits]

Just ordered a weighted vest today. Going to add it to my walks. I am in my mid fifties and worry about osteoporosis. I also lift weights at the gym. Really love hiking and thought this would help build my endurance.

[@DrDavidGeier]

I bet you'll love it!

[@lindapestridge3073]

Hi candice I've just heard of rucking What would you suggest a weighted vest would be For a 60yrs old Any advice would be appreciated.

[@AnkushSharmaIN]

@@lindapestridge3073please avoid a weighted vest. Go for a rucking backpack. Weighted vest will cause postural issues as the body starts to compensate by bending forward

[@johnbascietto2207]

I do this at least 4 days a week love the challenge of running uphills I get home nice and sweaty and it’s free!!!

[@blueeyeddevil1]

Running uphill? That's not rucking.

[@wolfwayne7594]

Iam from Himalayan region in India , we used carry our heavy school bag for around 4 or 5 km to top of hill where our school was situated, i didn't know it's a form of exercise

[@RationalSteve]

Probably a stud then 😂

[@donnamacfarlane3750]

I took a long hike through Nepal. I didn’t know if I would be able to get through it! Meanwhile the local Nepalese were just sprinting up and down the hills in flip flops!

[@wolfwayne7594]

@@donnamacfarlane3750 yes those people are very tough

[@youguysaretherealheroes.]

​​@@donnamacfarlane3750the mountain people are called pahadis which basically means people who lives in pahad( mountain). They're super strong, great stamina, endurance, strength, they are built different cause of harsh climate, clean healthy food, and too much walking on hills

[@jeromevolckerpowell5080]

You sir are everybody's grandpa

[@robdixson196]

The best thing about walking is it is the most natural movement humans have. So it is naturally therapuetic if you are making a comeback from inactivity but also ramps up hugely in intensity with hills stairs pace and weight. It is something i experience for real. Gettin back into walking i realized my gait was OFF and began to figure out what was wrong with it, and felt it gettng more smooth and efficient as tightnesses and weaknesses fixed themselves naturally.

[@amiracle1269]

WELL....SAID MY FRIEND!!!❤😊

[@sonoftheking831]

Was looking into this this morning, good and informational video

[@jamesshepherd7727]

Rucking is also one of the very best exercises for fat burning. Absolutely the most fun and easy way to lose weight and keep it off. If you love nature and the outdoors. If the woods aint your thing then city walking is great too. Find some places with hills and have at it.

[@DrDavidGeier]

I agree completely. Thanks!

[@jamesshepherd7727]

@@DrDavidGeier got in 169 miles last month. It was getting too easy so I increased my pack to 40. Still too easy. So I put my issue combat boots on. They are about 5 pounds for the pair. That did slow me down a little on the hills. Thinking of getting ankle weights and hand weights to make it harder.

[@jacksonsparrow8865]

I feel like it builds even the traps makes you thicker overall

[@DrDavidGeier]

It definitely seems to work my traps.

[@Sxerrv]

It does! I did 5 years in the army and we rucked a ton. My traps were HUGE

[@miracleman75]

I remember one semester in college I lost 10 pounds. I realized my new schedule gave me a one hour break between classes. I would just walk around campus for the hour with my school backpack on. That’s why I dropped the weight.

[@DrDavidGeier]

That's great to hear! I lost close to 10 pounds in the month I trained for and then completed the 4x4x48 rucking with a 40-pound rucksack, so I am believer that it can be a good way to maintain a healthy weight.

[@darlar.9043]

My doctor was just recommending rucking to me this morning. He said his wife recently started it.

[@DrDavidGeier]

Let me know how it goes if you try it.

[@marksims9223]

Great video , but would be nice if we could see the gear he was using

[@DrDavidGeier]

GoRuck rucksack and 40 or 60 pounds of weights

[@fancyfarm8948]

They claim rucking is a good way to get in zone 2 cardio, yet I went for an hour today with 30lbs and couldn't get my heart rate anywhere even near the upper 90's. Maybe I need to go somewhere with hills? It doesn't seem like a good way to get in zone 2 work. Your thoughts would be appreciated!

[@DrDavidGeier]

If you are able, join Dr. Geier here on his monthly Ask Dr. Geier Live! show at Noon ET on October 27. He would be happy to discuss this. Also, check out the hundreds of videos here and thousands of articles on his website - drdavidgeier.com - in which he discusses every musculoskeletal injury suffered by athletes and active people. - Dr. David Geier team

[@rogerm3708]

I have hiked with 30 lbs. and even with the incline, I needed to walk fast to get into zone 2. I have to stress my legs almost to the point of them giving out before my heart rate gets up there

[@aishikachakrabortystad9059]

Does rucking builds strength in upper body?

[@DrDavidGeier]

If you are able, join Dr. Geier here on Friday’s Ask Dr. Geier Live! show at Noon ET on June 16. He would be happy to discuss this. Also, check out the hundreds of videos here and thousands of articles on his website - drdavidgeier.com - in which he discusses every musculoskeletal injury suffered by athletes and active people. - Dr. David Geier team

[@chonchobar378]

lower back and traps mainly

[@Tovashi]

How often do you ruck a week?

[@DrDavidGeier]

For a while, I was doing it just about every day. I am taking a break right now. You?

[@Tovashi]

@DrDavidGeier I see. Not much. Thinking about x1 a week.

[@hugokarmann8529]

Hello , Thank you for this video. When we start rucking how long should last the first rucking exercise . Do you have an advice to give :) ?

[@DrDavidGeier]

There is no right way to start. More than anything, I'd suggest starting with a light weight, maybe 15 percent of body weight.

[@hugokarmann8529]

@@DrDavidGeier Ok !, Thank you for your advice

[@jamesshepherd7727]

Find a shorter loop for the beginning. A track at a school works great. You should start you’re rucks at a distance that doesn’t cause pain. Im not talking about muscle burn. I mean pain in the joints or feet. The reason for the short loops is you can quit when the pain starts. Push through muscle burn but dont push through joint pain. Each time you go you will be able to go farther before the joint pain starts. Then you can find trails that are the distance you can go. The trails will give you a much better workout. Uneven terrain will involve many more muscle groups to work than walking on flat perfect ground. And trails usually have incline areas. These features burn more calories and tone your muscles better. After a month or so your joint pain will be gone. Then you can start going farther. Listen to you body. It will tell you when you have done enough. The burn in your muscles going uphill is a good thing. Pain in the joints and feet not so much. Get a pack that fits properly. It will make a huge difference. If you are looking for fat burning take it slow up the hills so your heart rate doesn’t go way up. If you want more endurance and better cardio then attack those hills with a vengeance. So many benefits to rucking. Good luck.

[@StephenStrangeX]

So how many miles should I walk then?

[@tavocarpio1]

Can you use any back pack? I just bought a plate tonight

[@EnjoyYourDay247]

You should find an actual rucksack soon because of the way the ruck is designed to distribute weight and to be clamped around your waist and chest - your shoulders and back will thank you for sure (but Im sure you can start with a lightweight in a backpack if that’s all you got for now)

[@yresonirba87]

Doesnt this mske your back curve?

[@DrDavidGeier]

If you are able, join Dr. Geier here on his monthly Ask Dr. Geier Live! show at Noon ET on November 17. He would be happy to discuss this. Also, check out the hundreds of videos here and thousands of articles on his website - drdavidgeier.com - in which he discusses every musculoskeletal injury suffered by athletes and active people. - Dr. David Geier team

[@user-sq7ug8yz7o]

You sound like Patrick Bateman lol.

[@sporty05]

Adam the Woo + Owen Wilson

[@user-sq7ug8yz7o]

@@sporty05 haha I've found a kindred spirit.

[@ethankern9672]

Let’s see Paul Allen’s ruck bag

[@user-sq7ug8yz7o]

@@ethankern9672 bro haha.

[@jackadams6999]

I can do 1,000 now

[@fortresfortres2628]

doesent this harm ur back

[@rbowdenscipio3408]

In a way it's therapeutic as it helps improve posture because if you slouch while doing this then you absolutely will strain/hurt your back. Once you adapt and find the correct alignment for you, rucking is no more strenuous than walking (although I tend to feel it most in my hip-flexors if I'm on uneven ground.)

[@saltywalty9557]

My back, hips, feet and knees disagree

[@blueeyeddevil1]

You worked up to 60 lbs, but you didn't mention the distance, so...

[@abrakadoozle3606]

Lol less impact till you have to run with that shit

[@Krankenvwagen]

@@Pidgeyswhen the moon comes crashing to the earth

[@blueeyeddevil1]

At which point you are no longer rucking, so...