Rucking: Combining Fitness with Adventure

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    As a parent, finding time to exercise can be a challenge. Between taking care of your kids, cooking meals, cleaning, teaching lessons if you homeschool, playing, setting up art/science projects, and working, it can feel like there's no time left in the day for yourself. But what if I told you there was a workout that you could do while spending time with your kids? 


That's right, I’m talking about rucking.


    Rucking is a workout that involves walking with a weighted backpack. In fact, rucking is used by the military to increase soldiers’ strength and endurance. Don’t let that intimidate you, though! Rucking is a low-impact exercise that's perfect for people who want to get in shape but don't have a lot of extra time to go to a gym or stay on a consistent workout routine. 


   Did you know research shows that you burn 40-50% more calories if you add weight to a brisk walk? If the weight in your ruck happens to be a child, the weight will naturally increase over time as your child grows (and as they need more snacks, changes of clothes, and toys). Finally- a benefit to carrying more of your kids' stuff! 


    Rucking is also less stressful on your body than traditional cardio such as running. You reap the same benefits while reducing stress on joints and tendons. Studies have shown that weight-bearing exercises, like rucking, can help improve bone density. In fact, a study published in the Journal of Strength and Conditioning Research found that women who participated in a 16-week walking program with a weighted backpack increased their bone density in the hip and spine.


    As we age, mobility becomes increasingly important for maintaining our independence and quality of life. Mobility refers to our ability to move freely and easily, without pain or discomfort. Research has shown that mobility as we age is a predictor of longevity - the ability to live a long and healthy life. Fitness can also be viewed as a form of freedom - the freedom to move, explore, and experience life to the fullest.


In my college years, I started working as a personal trainer. I told all my clients that no matter how busy you are, you can find at least half an hour a day to workout. I truly believed what I preached. That all changed when I had children of my own. I went from working out multiple times a day while training to compete in MMA or jiu jitsu to barely doing a few burpees, pushups, or squats a few times a week.





I started rucking out of necessity since I wanted my sons to join me on more difficult trails at an early age.  We currently hike together several times a week, either exploring with our Wild and Barefoot Nature Group or scouting new and exciting trails. My children often carry their own backpacks (and sometimes help carry each other).








I started taking my children on hikes when they were a few weeks old. First in a front carrier, and as they developed better head control I later switched to a backpack carrier such as the Osprey Child Carrier.  By the time I had three children, sometimes I would carry one in a front pack (or in my arms) and one on my back. In rare occasions I have had to carry one in the backpack, one on my shoulders, and one in my arms.


Although I don’t train jiu jitsu as consistently as I did a decade ago, I occasionally drive to the gym and compete against grapplers who attend class consistently. To my surprise, my strength and endurance is not lacking, and my grip strength is better than it was years ago.  I credit a lot of my current fitness to rucking- hours of carrying 40+ pounds on my back, scrambling uphill, and sometimes carrying weight in my arms for hours as well. 


If you're new to working out or haven’t hiked much recently, it is best to start with shorter distances and less weight.  A general guideline is to begin with up to 5% of your bodyweight for 1 mile or 20 minutes (whichever is shorter). 


Benefits of Rucking:

1.   You Can Do It Anywhere and Low Cost: No need for a gym membership or even driving to a specific place! You can ruck while you're running errands, like walking to the grocery store, in a park, or on a hiking trail.

2.   Functional Fitness: There is a big emphasis on fancy gym equipment. Don’t get me wrong, I enjoy working with kettlebells and other tools, but they are not necessary to achieve basic, functional fitness. Rucking is a primal form of fitness that goes back to our ancient ancestors who had to carry a kill home from hunting or carry a large sack of foraged food. These functional movements kept ancient humans fit enough to survive and can keep modern humans from losing mobility issues as we age. Rucking maintains crucial muscles in the hips and pelvis that we need to walk efficiently. Studies have shown that once a person loses the ability to walk, health and lifespan declines rapidly. Rucking can literally help you live longer!

3.   Strength and Endurance: There is no need to separate your workouts into cardio and strength. Rucking includes both which makes it very time efficient. Other health benefits include reduced blood pressure, better sleep quality, stress reduction, and increased mobility.

4.   You Can Spend Time With Your Kids: This one is very important if you have young children and are trying to balance quality family time with fitness for yourself. Rucking allows you to get outdoors, spend quality time with children, and improve your fitness all in one. It is also a great way to teach kids about the importance of getting out into nature and fitness.

5.   Mental Health Benefits: Study after study shows the positive benefits nature has on mental health. Today, the average child spends only 4-7 minutes of unstructured free play outdoors. Depression and anxiety are rampant in modern society primarily because most of our lives are confined indoors or in front of electronic devices. Moving and getting fresh air is the best antidote. Strap your child (or a weight or bag full of snacks) on your back and get outdoors!

 

Here are some of my favorite products if you are looking to get into rucking:

 

Osprey Child Carrier Backpacks

https://amzn.to/42buTFM

or the more budget friendly model: 

https://amzn.to/3AYw8ff

 

I have tried several models of child carrier backpacks and this one has been the most comfortable fit. It distributes the weight into your hips to avoid back pain. There is additional backpack space to pack an extra set of clothes and snacks. On sunny or rainy days there is a cover to product the child from rain or sun.


Specialty Gear

There are specialty Ruck backpacks that fit snugly and allow you to add a specific amount of weight. If you are interested in Ruck Gear, here is a great resource: 

http://goruck.go2cloud.org/SH3CV


Trekking Poles

Trekking poles can provide extra support and stability when walking on uneven or slippery terrain, which can help prevent falls and injuries.


https://amzn.to/3nCHwun

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