Walking is a versatile and accessible way to stay fit which offers various styles to suit individual needs like brisk walking, walking with weights, strolls, etc. It is a simple yet powerful tool for enhancing overall health and well-being. Regular walking can aid in weight management, improve cardiovascular health, boost mood and increase energy levels. However, rucking which involves carrying a weighted backpack or weighted vest is a great way to amplify your walking routine and build strength.

This military-inspired technique engages your core and enhances overall fitness while adding a twist to traditional walking. This can further amplify the walking benefits by engaging the core and strengthening the muscles. Let's look at some surprising benefits of rucking or walking with a weighted backpack-

5 Benefits Of Walking With Weighted Backpack Or Rucking -

Burn More Calories

This particular walking supercharges calorie burn by engaging core and leg muscles, increasing energy expenditure by 10-20% roughly as compared to regular walking. It is an effective way to boost metabolism, shed pounds and achieve weight loss goals.

Builds Muscle Endurance

Carrying extra weight on your back while walking amplifies intensity and challenges muscles to work harder and build endurance. This added stress sparks muscle growth and strengthens the core, legs and upper body while enhancing the ability to perform daily tasks with ease.

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Supports Heart Health

The weight on the back intensifies cardiovascular efforts by strengthening the heart and lungs. This heightened intensity boosts heart health and reduces the risk of heart disease like stroke and high blood pressure.

Walking with a weighted backpack proves beneficial for burning more calories (Image Credits: Canva)

Good Mental Health

Rucking releases endorphins which help to boost mood and reduce stress. This also builds resilience and confidence, enhancing mental health while reducing anxiety.

Strengthen Bones

Carrying weight on your back stimulates osteogenesis to strengthen bones and promote density, particularly in the spine, hips and legs. This weight-bearing exercise helps to maintain bone health, reducing the risk of osteoporosis, fractures, and degenerative conditions.

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