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Walking remains an accessible and popular exercise for many reasons — you don’t need any fancy equipment, it’s good for your heart health, helps you sleep better, feel better and is a simple way to get your daily dose of fresh air.
There are plenty of methods that can help keep your walks engaging and interesting. Lately, “rucking” ― a new walking trend ― has picked up steam on social media as a way to spice up your regular daily stroll.
“Rucking is simply just walking with weight on your body … weight on your back, technically,” said Nichele Cihlar, the director of training at GORUCK, a rucking gear company.
Like regular walking, rucking is an accessible exercise — and you probably even have all of the necessary gear in your house right now. All you have to do is put on a weighted backpack or rucksack and start moving.
“It’s a low-impact exercise that is pretty much based on military training — think about how the military trains a lot for endurance, they do a fair amount of running, but they also have to carry a lot of heavy equipment, so that’s kind of how rucking started,” said Mathew Welch, an exercise physiologist at the Hospital for Special Surgery in New York.
What’s more, this exercise offers some extra health rewards on top of a regular walking regimen. Here’s what experts say you should know about rucking and how to try it out:
Rucking adds resistance training to your walk, and has a host of other fitness benefits, too.
Rucking brings more of a challenge to your daily walk, which is a good thing for someone who is looking to work their body in a new way.
“Physically, walking is awesome, but sometimes we want to amplify that, and the easy way to do that is adding weight,” Cihlar said. “Resistance training is key, especially as we age, in helping our bone health and our muscle growth because that naturally deteriorates as we get older, starting in our 30s.”
Rucking takes your walk from a cardio exercise to cardio plus resistance training. It’s recommended that you do 20 minutes of strength training twice a week, but research shows that most people do not hit that minimum. Rucking can be one way to achieve that goal.
Rucking is also good for your cardiovascular endurance, Welch said. Specifically, rucking benefits your “cardiac output, it’s going to help with the efficiency of your heart pumping the blood out,” Welch explained. This can help lower your blood pressure and improve your heart rate, so it’s a win-win all around.
It’s also good for your posture and back strength. “The ruck is kind of pulling you back, so it really forces you to maintain your posture,” Welch said, who added that it’s a good way to offset the hours and hours and hours of sitting you likely do every day.
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Plus, rucking is good for your mental health.
Rucking is an exercise you do outdoors, and getting outside in itself is great for your mental health. According to Mental Health America, getting outside is linked to lower levels of stress and a better mood overall.
Additionally, the body produces vitamin D when exposed to sunlight, which is important for bone health and can even help curb depression and anxiety symptoms.
“You’re going to always say you never come back from a ruck in a bad mood. It gives you time to clear your head,” Cihlar said.
There are simple ways you can start rucking.
Starting rucking doesn’t have to be complicated. “What’s nice is you can literally start with a backpack you have in your closet and … throw some magazines in it … your water bottle,” Cihlar explained.
You can also get a rucksack and rucksack weights if you want to use something that is officially made for the sport. Both experts said a rucksack is preferable because it’s safer. A regular backpack can sit pretty low on your back, which can cause issues if you’re carrying around a heavy bag. If you do decide to opt for a backpack, just make sure it isn’t sagging too low.
When it comes to how much weight you’ll want to carry on your back, that depends on your strength level and your size. “I always say start low because you can always grow from there,” Cihlar said. “You don’t want to start heavy and get discouraged.”
If you aren’t a frequent exerciser or weightlifter, starting with just 5 or 10 pounds and building on that is a good idea, she said. As for distance, start with a mile and see how you feel, Cihlar said.
“Now, if you’re someone that is regularly active and you lift weights, you could probably do a 20-pound plate, a 30-pound plate in your ruck,” Cihlar said.
Starting with a mile is a good idea here, too, said Welch, but you can bump it up to a mile and a half or more if you don’t feel challenged. For an additional challenge, take your workout to hilly terrain, Welch added.
In the end, you can design your own rucking workout regimen to fit your workout goals and fitness level. You can start small with light weights and a short walk, or, if you’re up for it, take a heavier backpack on an incline walk.
As long as you listen to your body and know your limits, there’s no wrong way to start incorporating this exercise.
Check out these exercise items that can increase your bone density (including a weighted vest).
HuffPost and its publishing partners may receive a commission from some purchases made via links on this page. Every item is independently curated by the HuffPost Shopping team. Prices and availability are subject to change.
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A weighted vest to increase bone density while walking
According to Ho, “Weighted vests increase bone-loading stimulus, especially during walking or bodyweight exercises.” To properly use a weighted vest for walking to help with bone density or osteoporosis, Medical News Today suggests trying out a vest without weights first, then adding the lowest possible amount and slowly increasing that amount over time. (It’s generally recommended that you start with no more than 10% of your body weight, but always check with your physician first.)
To do this, you may be best off with an adjustable vest like this one by Zelus, so you can change the weight. The vest comes in three sizes and six colors, with six removable weights on each vest. The vest is designed to evenly distribute the load, and the neoprene material is strong and comfortable. The vest is also equipped with reflective strips for visibility and a pocket to hold your keys, phone and other essentials.
Promising review: “My workout program includes a daily walk/run. I have osteoporosis in my spine and I’d been looking for a weight vest to wear during my walks to possibly help rebuild bone density. I really like this vest because the straps are adjustable; there’re pockets in the front to hold keys, tissue, etc.; it doesn’t ride up or rub when I’m running; and the weights are easy to add and remove. The vest had a noticeable chemical smell when I first took it out the box, but the smell quickly dissipated after the vest sat out a couple days. All in all, it’s great value for the money!” — E. R. Rogers
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A foam balance pad for balance training
Sellmeyer recommended some simple balance exercises, including “standing on each leg for 30 seconds two to three times each day, [and] doing the same standing on a foam balance pad which is more difficult.” Foam balance pads have an unstable surface, so using them can help your balance and stability.
We like this ProsourceFit option which comes in two sizes and has a near-perfect 4.8-star rating with more than 14,000 reviews. The lightweight pad weighs just 12 ounces so you can carry it wherever, and use it for Sellmeyer’s recommended balance exercises as well as lunges, squats, planks and more. That’s in addition to other uses around the house, like as a knee pad for gardening, a foot pad for underneath your desk and more. Talk about versatility. The pad is available in five colors.
Promising review: “Functions exactly as advertised. great for balance and core work. this pad has the perfect amount of “give” to work those areas. also the small waves on the surface help to prevent sliding on hard wood floors.” — Mary S.
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A mini stair stepper to help you get in some weight-bearing exercise
Improving your bone density can be as simple as getting your steps in. Who knew? “Other weight-bearing exercises such as walking, stair climbing, and aerobics also contribute to bone health,” Longobardi said. “Activities such as these cause your bones to bear your body weight against gravity, and this contributes to increasing bone mass and preventing osteoporosis in the future.” Sellmeyer also suggested stair climbing as part of her recommended 30 minutes of impact exercise a day.
If you don’t live in a building with stairs or near a set of stairs you can use, a mini stair stepper like this one can provide an easy and convenient way to do these exercises without having to leave the house or make room for large equipment. This stepper has a loading capacity of 300 pounds and weighs just 16 pounds itself, so you can move it around the house as shown in the pictures here. The silent cushioning pad will keep the machine from making too much noise, and the height of the steps can be adjusted depending on your workout needs. You can even use it sitting down, as one reviewer can attest to.
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A set of resistance bands with different resistance levels
All three experts we spoke to recommended resistance bands as one of the most effective pieces of exercise equipment that can help increase bone density through resistance training. Ho said bands are “useful for beginners and those with limited mobility,” while Longobardi explained, “They apply resistance that stimulates bone growth through stress.”
We like this five-pack because all five bands are the same length, but each one has a different resistance level, from extra-light to extra-heavy. “It’s important to begin with lighter resistance, gradually increasing in intensity to prevent injuries,” Longobardi said, advice that Ho echoed.
The bands are made with a durable, elastic fabric that comes in a bunch of colors. You can use the bands for squats, lunges and other exercises.
Promising review: “These are high quality resistance bands. They have a slight texture to them which holds them in place while using them. Purchased after recommended by my physical therapist. Variety of resistance bands in the pack which makes it easy to make exercises easier or harder!” — Austin Nichols
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Or a walking pad to get even more steps in throughout the day
Again, Longobardi and Sellmeyer both recommended walking for impact exercise. One other exercise you can try, according to Sellmeyer, is “tandem walking,” where you walk “in a straight line with one foot directly in front of the other” to train your balance and reduce falls (and therefore, your risk of fracturing bones). Like the stair stepper, a walking pad can come in handy if you have less time to go outside for a walk or less space for something like a treadmill that can’t be easily stowed away when not in use.
Our pick is this one by Akluer, though you can check out our picks for the best walking pads. You can adjust the incline up to 5%, and the LED display lets you see important stats like distance and speed. The running belt is anti-slip with shock absorbers for a comfortable walk. And when you’re done, tuck away the pad under a bed or sofa with ease using the built-in transport wheels.
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A pair of adjustable dumbbells for weight training
Both Ho and Longobardi named adjustable dumbbells as a beneficial equipment option for resistance training. Why adjustable? “While free weights and resistance bands can help stimulate bone growth, it’s important to begin with lighter resistance, gradually increasing in intensity to prevent injuries,” Longobardi said.
Ho added that adjustable equipment is more suitable for long-term use as you slowly up the intensity of your workouts. In other words, adjustable dumbbells involve taking on a higher cost upfront, but you’ll save money later by not having to purchase new dumbbells so soon.
Our pick is this set from Lifepro, which comes in three weight ranges. You just use the sliders to increase or decrease the weight. The dumbbells have a non-slip handle and safety locking mechanism, as well as a storage rack that comes included so you can keep these secure and out of the way.
Zappos
A pair of comfortable, supportive shoes
Whether or not you buy fancy equipment for your workouts, what you’ll always want is a good pair of shoes. “Supportive footwear [is] essential for impact activities like jumping and jogging to prevent joint stress,” Ho said, adding that proper footwear can help you avoid injuries.
When it comes to supportive and comfy shoes, we’re Hoka fans here at HuffPost, and the Bondi 9s are podiastrist-recommended, to boot. Their plush cushioning and supportive construction have made them a cult favorite for the brand. You can get them in a bunch of colorways and men’s sizes 7-16, as well as women’s sizes 4-12.
While the buttons below will take you to Nordstrom to shop these sneakers, you can also get them in a range of colors at Zappos in both men’s and women’s sizes.
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Or this single adjustable dumbbell
If you’d rather start off with one instead of a pair, Target sells a single adjustable dumbbell from their All In Motion brand. This plastic and steel dumbbell goes up to 25 pounds and comes with a similar storage tray.
Promising review: “These are really nice (I bought 2)! I am a beginner with strength training, so I like that these are compact and easy to adjust the weight. Took me a minute to figure out how to use it (didn’t realize the explanation was printed on the actually dumbbells lol) and when I first picked them up one of the plates fell out but luckily I was sitting on the floor. All in all an excellent product and makes me feel confident using weights!” — Teeintee
Recess Pickleball
A pickleball paddle set for beginners
Pickleball has become “America’s fastest-growing sport” over the past couple of years, and it can also help improve your bone density, according to Sellmeyer, who suggested the activity as one type of impact exercise. This is also a great way to work out with family or friends for something a little more exciting than a typical walk or weightlifting session.
This starter set from Recess Pickleball includes two durable fiberglass paddles with sweat-proof handles and three balls. The brand offers tons of color and pattern options, including the fun “Dog Day” doodles shown here, as well as sets with paddle cases, a gym bag and up to eight paddles.