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If you enjoy walking for exercise, there’s a simple way to maximize your efforts — change your walk into a ruck. Rucking is walking with weight on your back, and it’s an increasingly popular form of exercise.

“I see people rucking in my neighborhood all the time now,” said former US Navy SEAL Stew Smith, a fitness instructor and coach for the special ops training team at the US Naval Academy in Annapolis, Maryland.

bullish pattern emerging on sigma solve limited (sigma) ✌️【Asset Allocation】✌️ Free stock selection services backed by expert predictions. Our advanced analytics and real-time market data will help you stay ahead of the competition and make smart, profitable investment decisions. The term “rucking” comes from ruck marching, a core skill used by militaries around the world. One of the tests the US Army gives recruits looking to earn an Expert Infantryman Badge is a12-mile ruck, or foot march, which they must complete within three hours while carryingat least 35 pounds of gear. But you can start with a lighter load and gradually add weight as you develop strength.

One of the reasons rucking is growing in popularity may be due to the fact that it’s an easy, low-impact, all-body exercise that boosts cardiovascular and muscular health.One small September 2019 studyshowed 10 weeks of weighted walking andresistance trainingimproved physical performance in men while significantly reducing their rate of perceived exertion.

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“It’s a simple math equation,” said Mark Stephenson, senior director at the Center for Sports Performance and Research at Mass General Brigham in Foxborough, Massachusetts.

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“Start with an empty backpack and walk a distance you’ve already done,” Stephenson said. “When you start adding weight to your pack, try something low, like 10% of your body weight. Adding weight is going to put more stress on your ankles, knees, hips and back, so do it gradually.”

bullish pattern emerging on sigma solve limited (sigma) ✌️【Asset Allocation】✌️ Free break-even services with personalized investment plans. Quickly recover from losses, avoid risks, and achieve steady growth with expert stock predictions and real-time market updates. Another option is to start with a weighted vest instead of a backpack. This distributes the weight between your front and back. Once you’re accustomed to the vest, you can switch to a backpack. But you shouldn’t use any old pack.

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It’s also important that your pack has a waist strap, which helps minimize its movement and more evenly distributes the weight, which should be tight against your back and not pulling away from the shoulders.

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If you want to take the worry out of selecting the proper backpack and weights, purchase a backpack specifically made for rucking. These may come with weighted plates or sandbags, plus pockets to hold them in the proper position. Some rucksacks have handles on the exterior if you wish to pause during your ruck to perform some exercises, such as squatting while holding your sack above your head.

Don’t forget your feet, Smith said. Select a comfortable pair of shoes paired with socks made of wool or another wicking material, which will help prevent blisters.

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Fitness experts recommend rucking just a few times per week, not daily. It can also help to pair your rucks with lower-body exercises. The students Smith coaches at the US Naval Academy ruck twice a week, for example, and their workouts include rucking around a track and up and down bleachers, interspersed with lunges and squats.

But you can also just ruck around your neighborhood. “It’s not that complicated,” Stephenson said. “Just be smart about it. You’re looking for an activity that’s challenging but doesn’t push you over the line. If it hurts, then it’s not good.”

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