Upgrade Your Walks: The Surprising Longevity Benefits of Rucking

Today's focus is on "rucking"—the simple act of adding weight to your regular walks. This easy tweak transforms everyday strolling into an efficient strength and stability workout, perfect for longevity.

Rucking is one of the best kinds of cardio for people who “don’t like” cardio.

Originating from military training, this easy tweak transforms everyday strolling into a combined strength and cardiovascular workout. It boosts your heart rate into Zone 2, burns more calories, and supports weight loss, stability, and longevity.

Quick Take:
🟠 Cost: Moderate (Rucking vests and backpacks can be purchased for <$200)
🟢 Actionable: Easy for anyone who walks regularly
🟢 Impact: High for strength, stability, and longevity

The Idea

Walking is fantastic—but what if you could amplify its benefits? Enter "rucking," the practice of walking with a weighted backpack or vest.

Developed by the military as a way to train soldiers to carry heavy loads over long distances, rucking combines the simplicity of walking with the benefits of resistance training and Zone 2 cardiovascular exercise.

It boosts muscle strength, bone density, heart health, and helps manage weight by significantly increasing calorie burn.

Historically, soldiers have used rucking to build endurance, strength, and mental toughness.

Today, it's recognized as a low-impact, highly effective method to maintain fitness, manage weight, and enhance longevity—especially beneficial for older adults looking to sustain their physical independence.

The Evidence

Here’s what the research shows:

📚 A 2011 study in Compendium of Physical Activities found that rucking increases calorie burn by 2-3X compared to just walking which enhancing muscle strength and endurance.

🖥️ According to Dr Peter Attia, Rucking transforms walking from simple cardio into a functional strength exercise, significantly improving muscular, cardiovascular, and metabolic health. Rucking burns as much calories as running, yet with less than half the impact on our knees and body.

🎧 When you add weight, when you put 20 30 or more pounds, on your back, specifically a study on military personnel, conducted by NATO found that you can expect to burn around 600 calories per hour.

The Action

Getting started is simple:

1. Choose Your Weight: Start light (5-10 lbs) and gradually increase as comfortable. Adjustable rucking vests or backpacks make this easy.

2. Consistency Matters: Incorporate rucking into your regular walking routine 2-3 times per week. Aim for 20-30 minutes per session initially.

3. Proper Form: Maintain good posture—shoulders back, chest open, and core engaged. Adjust the weight to ensure comfortable but challenging walks.

Our Recommended Gear:

• Check out this adjustable, comfortable, and high-quality rucking vest on Amazon: Adjustable Weighted Backpack ($99-$199). It's a perfect starter option that's adaptable to your fitness level and goals. Make sure you choose a weight plate to match your current fitness and strength level.

What’s Next?

Your mission this week: Transform your walks into a strength and Zone 2 cardio workout by starting your rucking journey. Grab an adjustable weighted vest, add it to your regular strolls, and immediately feel the difference in your strength, stability, and overall health. Your future self will thank you.

Ready to upgrade your walks and boost longevity? Let’s ruck and roll!

To your lasting strength and vitality,

Longevity Daily

P.S. No weighted vest yet? No worries! You can start right now with a sturdy backpack loaded with everyday items like rice bags, books, or water bottles—even inexpensive ankle or wrist weights (~$25) can do the trick. The longevity benefits begin with your very next step!