Rucking Made Simple: A Walking Workout For Every Volunteer
If you're looking for a way to stay active that doesn’t involve running, push-ups, or other bodyweight workouts, rucking might be the perfect fit. It’s simple, effective, and probably uses gear you already have. I’ve been rucking for the past several months as part of my routine while serving as a Peace Corps Volunteer in Armenia, and it’s really helping me stay fit, especially during the colder winter months.
What is Rucking?
Rucking is just walking with weight in a backpack. That’s it. It’s a low-impact exercise that originated in military training. Soldiers often train with heavy gear on their backs. And now that idea has been adapted as a workout for civilians. The best part? You don’t need any fancy equipment or a gym membership to get started.
Why It’s Perfect for PCVs
As Peace Corps Volunteers, we’re often walking anyway. Whether it’s a trip to the market, a hike to visit a nearby community, or just getting around your site, adding weight to your backpack can turn these everyday activities into a workout.
Even if you're not walking at site much, rucking is still a great option. It’s simple, flexible, and can be done almost anywhere. Plus, if you’re in a rural area with limited exercise options, this might be the workout solution you’ve been looking for.
The Health Benefits
Rucking takes walking up a notch by adding weight. By carrying extra weight, you can burn more calories for the same time and distance. The added weight helps strengthen your muscles and improves posture and balance, too. And because it increases your heart rate, it’s also great for cardiovascular endurance.
On top of that, rucking is great for mental health. Spending time outdoors, soaking up some sunlight, and clearing your mind during a ruck can lower stress and improve your mood. You might find it’s the perfect way to decompress after a busy day.
So Easy to Get Started
You probably already have everything you need: a sturdy backpack and something to add weight. Start light—maybe with a couple of books or water bottles—and see how it feels. Aim for a short distance, like a mile, and adjust the weight or distance as you get more comfortable.
If you bring (or can find) a water bladder for your backpack, it makes it easy to add weight - and then take it out easilyafter your ruck.
My Experience
In my first year at site, I tried running but kept getting injured. I just want to start my 2nd year healthier so for the last couple of months, I've been rucking and then slowly adding back in my running. Rucking is less impact than running, but more of an exercise than walking alone. I filled a dry bag with sand and put that in my regular day pack. So far, I've just been doing about 4km/day. I get tired but the next day I'm ready to go again. I can see myself adding rucking to my training schedule on my non-run days too.
Whether you’re already walking regularly or looking for something new, rucking is worth a try. It’s easy to fit into your day, and the benefits are both physical and mental.
Have you tried rucking, or do you plan to give it a shot? Let me know in the comments or share your experience!
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