Is It Healthy To Walk With Weights in a Backpack?

People worldwide are always trying to find new and innovative ways to exercise and improve their physical fitness. You can only spend so much time on a treadmill or waiting for a machine at the gym before you throw in the towel on your wellness efforts.

One exercise method that has been around for a while but is gaining serious traction is rucking. What is rucking, and why is it gaining popularity among athletes who are always seeking new ways to push themselves?

One of the first things to understand about rucking is its ease. A standard backpack and some heft is all you need to break a sweat, but is walking with weights in a backpack healthy?

Great for Cardio

Rucking’s advantages go beyond a higher metabolic rate and consequent calorie deficit. Walking while carrying extra weight is great for your muscles and heart. Because of the extra challenge, your legs, glutes, back, core, and shoulders will work overtime.

All the muscles in your body must work together to keep the load even. It’s a cardio and strength training program in one. Legs and the abdominals, upper and lower back, and shoulder muscles benefit from this routine as they become stronger and more resilient.

Something New Breaks Up the Monotony

Rucking might become your new passion in cardio if your current relationship with your regimen has hit a crossroads. Rucking has calorie-burning potential comparable to running; therefore, it is a viable alternative to jogging on roads or treadmills.

Contrary to popular belief, rucking is not as physically demanding as jogging outside. There is no stress on the shins or knees, unlike while running. Always keep one foot firmly planted on the ground. Walking while carrying additional weight increases caloric expenditure by a factor of three compared to walking, while carrying no extra weight is far less taxing.

Posture Benefits and Concerns

Back issues are rising across the West because so many people now spend their days slumped over desks in front of computers. Rucking isn’t a miracle worker, but it may help with back strain from slouching.

Carrying a heavy backpack causes the wearer’s shoulders to round as they walk. Instead of slouching forward, they should stand with their hips directly above their spine. Your posture will improve even when you’re not rucking if you regularly do this kind of workout.

With that said, issues could arise if your posture does not improve while rucking. Common signs that rucking is detrimental to your health include knee pain, ankle injuries, blisters, and stress fractures.

Besides the possibility of those issues, walking with weights in a backpack is perfectly healthy. Rucking sessions are time-consuming, and the results don’t show as quickly as more vigorous exercise programs, but seeing the wonders of nature rather than the same four walls of the gym has value. A mini gym backpack from WOLFpak is the ideal starting point for your rucking adventures. Adding weight to this small backpack won’t push you beyond your means and will give you a taste of how wonderful rucking can be.