Add Rucking to Your Walk to Boost Fitness

When my clients first get going on the Menopausal Health Reset program, they are very compliant with taking their daily walks. In no time they are saying how much they enjoy them, look forward to them, sleep better and feel more at peace throughout their day.

Getting them motivated when we start strength building isn’t quite so simple.

It’s more of a mental block – thinking they don’t have the ability to do push-up or squats, they’re too old or that they are already losing weight without it, so why bother?

That’s when I introduce them to rucking.

Rucking is the simplest, no frills way to build muscle and strength while improving cardio and endurance. You just put weight on your back via a backpack or rucksack and go for a walk.

It doesn’t have to be a hike in the wilderness – anywhere that you can WALK, you can RUCK.

This, like everything else I teach here, goes back to our human design: we are really good at endurance running and carrying things. We may not be able to go fast, but we can go far – even in hot weather.

According to Michael Easter and his brilliant book:

Endurance running and carrying are, quite literally, acts that made us human. The human body is built the way it is so that we could slowly but surely run down prey for miles and miles in the heat until the animal toppled over from exhaustion. Then we’d kill it and carry it back to camp. This is why we have two legs, springy arches in our feet, big butt muscles, sweat glands across our body, no fur, short torsos, and strong grips.

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In our modern world, we move our food from our shopping cart to our car and drive it home, without breaking a sweat. Or we just order it right to our doorstep and eliminate the effort altogether.

Rucking ticks all the boxes for effective and targeted physical conditioning.

It is basically cardio for people who hate running and lifting for people who detest going to the gym. If you are too heavy, it will lean you out. If you’re too skinny it will add muscle to your frame. It is self-correcting.

It is such an efficient workout that the military uses rucking to turn their soldiers into lean, mean, fighting machines. So let’s see what it can do for us!

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Here’s me heading out for a leg of the Pacific Crest Trail back in 2014. Had I worn better shoes and trained with rucking, my few days out on the trail would have been a week instead and much more successful.

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Today’s ONE Task:

Take a “hike” today by wearing a backpack.

Grab a backpack and fill it with 10-20 lbs of weight. You can use barbell plates, hand weights, books, bricks, tools, sand – think dense and portable.

Put it on, adjust the straps for a proper fit and away you go!

Rucking is best down outdoors to get the added benefit of the fresh air and sunshine, but if you need to stay inside, then do your indoor route with the extra load.

Remember to keep you back straight and use caution on uneven terrain. For a bigger challenge you can add more weight or increase your speed. Try doing rucking once or twice a week.

➤ So what did YOU fill your backpack with? Did you notice a big difference during and after your normal walk? Which muscles did you feel the most afterwards? Is this something that you might do regularly?

Let us know how your ONE task went in the comments below ⇣⇣

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I’m Coach Cherie Ó and I work with women just like you, using quick and simple eating, movement and lifestyle changes to lose weight and bring out that super-woman inside. You may not be able to leap tall buildings, but you will feel body confident in your super, sexy bad-ass self to take on whatever comes your way, even if its just enjoying life to the fullest in your Second Half. 🧡 

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