If you’re looking to make your daily walks more effective, you’re not alone. Walking is one of the easiest ways to stay active, but what if a small change in how you walk could lead to more calories burned and healthier blood pressure levels?
Welcome to the latest walking trend: rucking.
What Is Rucking?
Rucking is walking with a weighted backpack. That’s it. Originally a military training method, it’s now being adopted by fitness enthusiasts and everyday walkers looking for a more efficient workout — without hitting the gym.
It’s gaining attention for a good reason: it adds resistance to a basic movement we already do daily. That extra load means your body works harder, helping you burn more calories and potentially lower your blood pressure over time.
How Rucking Burns More Calories
The calorie-burning boost from rucking comes from the added weight. When you carry a load — even just 10 to 20 pounds — your body has to use more energy to move. A 30-minute walk that might normally burn 150 calories could burn upwards of 200 with a weighted pack.
This turns a simple walk into a low-impact strength and cardio session combined. It’s an efficient way to improve endurance, build muscle, and increase your metabolic rate, especially when done consistently.
Rucking and Blood Pressure
Rucking isn’t just about burning calories. Several studies have shown that regular moderate-intensity exercise — especially walking — can help lower blood pressure. Add resistance to that, and you’re giving your cardiovascular system a little extra push, which can lead to improved heart health over time.
What makes this trend accessible is that it doesn’t require expensive equipment. A sturdy backpack and some household items (like books or water bottles) are enough to get started.
Getting Started with Rucking
If you’re new to rucking, ease in slowly. Start with a light load (around 10% of your body weight or less) and walk at a comfortable pace. Focus on posture — keep your shoulders back and engage your core to avoid strain.
A few tips:
- Choose a backpack with padded straps.
- Stick to familiar walking routes while you adjust to the added weight.
- Gradually increase the load as your strength builds.
Final Thoughts
Rucking is a simple, scalable walking trend that adds real impact to an already powerful form of movement. It helps burn more calories and may improve blood pressure — without requiring you to overhaul your routine.
Whether you’re walking around your neighborhood or hiking a trail, adding a bit of weight might be just the boost your walk needs.
