Is walking with a heavy backpack good exercise? What do you think about that? Is it beneficial or not? How to carry a bag for walking? What muscles does carrying a heavy backpack work? How to make a weighted backpack? And many more questions pop up in your mind. No worries, we are going to figure out all aspects of walking with a pack.
Walking is the best exercise. Do you ever hear that? Yes, it can be more intense with carrying a backpack. Yes, there is no need to get cardio sessions or purchase heavy equipment because walking can do all the same as cardio or gym sessions will be done for you.
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What you need is that, carry a heavy backpack, and start walking. It is referred to as rucking. It has been launched with military training. Now, it is the best choice for walking a heavy backpack training as exercise.
The step is simple: you should pick a heavyweight backpack and go for a long walk for several miles. You can fill it up with sand, rice, books, bricks, or anything that you want. Here we have a comparison of Daypack vs. Backpack.
Healthy Benefits to Carry a Heavy Backpack
The term carrying a backpack with weight is referred to as rucking. Rucking is a combination of strength and cardio. It ensures building muscles and improves your health because of it varying your speed and the weight you carry.
Let’s understand rucking with an example. A farmer who walks with a heavy yoke on its shoulders or a weight lifter carries a load using hands. The common thing between them is bearing weight. As a result, they will get strong muscles with improved health.
On the other hand, a person without carrying weight or walking with heavy weights does not get the output as compared to rucking. So rucking makes your muscles strong.
Moreover, if you are planning to hike for several days, it is also a rucking form. But you should carry your backpack for several hours to get effective results. Let’s know about the pros and cons of rucking.
1. Build Muscles
Let’s find what muscles do carrying a heavy backpack work? First of all, it increases your stamina because you have to walk by carrying weight. It also burned your calories, which makes a social impact on your health. it gives equivalent results to running. There are so many proven studies that show that it is more intense exercise as compared to running.
2. Improved Posture
Most of us have to work for longer hours in offices. Or there is so many gamers that spend many hours on gaming chairs. This kind of routine makes our posture terrible, which will worsen if you don’t care. To improve your posture, rucking is a perfect choice. This is because carrying a weighted backpack pulls your shoulders back into proper alignment. In this way, you can improve your posture.
3. Health Booster
Rucking is essential when it comes to well being. It improves your mental health due to exploring nature or spending time on gardens. There are so many proven studies that like spending time close to nature. It helps in reducing stress and depression. The most exciting thing is that it enhances cognitive abilities and the immune system because of inhaling fresh air. Not only that, but there are also so many other benefits that are providing positive effects on your entire body.
4. Lose Weight
Along with other health benefits, rucking is also helpful in losing body fat. It will be useful for more than aerobic training. It will help you to consumes your unnecessary fats from your body in a more effective way.
Moreover, if you are consuming more crabs, then you should exercise daily. An exercise with fewer crabs makes you healthy. So in this regard, rucking will helpful to stay fit physically.
Potential Problems of Rucking
There is no doubt that every exercise comes with risks. So rucking is also harmful in some ways. Let’s know why it is not useful or which risks you would be taken. These include:
- You might face back, neck, or shoulder strain if you are not used to carrying weight regularly.
- Wearing lousy socks or shoes can cause blisters.
- Heavily weighted people can also joint problems such as Knee, ankle, etc.
- In harsh sunlight, rucking can cause heatstroke.
- Moreover, if you are suffering from joint, severe issues or strains, then it is recommended that you don’t do rucking.
How To Do Rucking?
Rucking is entirely safe if you choose the right place. You should select a safe place to walk with a heavyweight. In this regard, sidewalks are perfect for walking confidently, unlike streets and hills. It is because going up or down the mountain works differently compared to walking on a smooth surface. So you should find a place where you don’t have to face incline and decline actions.
Some of the heavily weighted backpacks are not good to walk. Such as, if you are carrying 2-liter pop bottles of water and one to three brick that are not fine for you. You should get weight equally. For example, it is good to gain 10 pounds of sand, five blocks similarly placed. Do we hope you now have enough ideal about the Is walking with a heavy backpack good exercise?
How Much Weight Should I Carry?
Let’s solve the puzzle of how to carry a heavy backpack. It depends on your weight and also the rucking type. If you are rucking light, then you should get a 20% lighter weight of your own body. However, if you have strong muscles and want heavy rucking, then you should carry 60% heavyweight on muscles.
Additionally, you can carry weight as much you want.