Rucking (walking with a weighted backpack or “rucksack”) is gaining popularity as a low-impact, full-body exercise. Although rucking has roots in military training, a growing number of civilians are turning to this exercise as it is generally safe for a variety of fitness levels, and can pack a real punch when added to a routine walk.

While rucking can help build muscle, improve cardiovascular fitness, and boost mental health, doctors are further intrigued by its potential neurological benefits, with experts saying this exercise may even help reduce dementia risk.

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Experts confirm physical and cognitive benefits

Dr. Karie Zach, a board-certified sports medicine physician at Froedtert & The Medical College of Wisconsin, shares with MDLinx details of a study

Faghy MA, Shei RJ, Armstrong NCD, White M, Lomax M. Physiological impact of load carriage exercise: Current understanding and future research directions. Physiol Rep. 2022 Nov;10(21):e15502. doi: 10.14814/phy2.15502.

that found rucking “improved cardiorespiratory demand,” meaning that the exercise could be particularly helpful for patients trying to lose weight. And when it comes to mental health, Dr. Zach says, the study verified it “likely decreases” depression, anxiety, and other mental health harms.

Rucking may also be a suitable option for patients in rehabilitation before resuming a running program. Brian Bradley, PT, a sports rehab physical therapist at UW Health, tells MDLinx: “I often use rucking as a transition between a regular walking program and running for those injured runners not quite ready for the impact of running.”

Beyond physical and mental health benefits, what can rucking do for patients’ cognitive function? “The increased blood flow promoted by cardiovascular exercise, including rucking, has certainly been shown to facilitate cognitive health and reduce the effects of conditions such as vascular dementia,” says Bradley.

Fonte C, Smania N, Pedrinolla A, et al. Comparison between physical and cognitive treatment in patients with MCI and Alzheimer's disease. Aging (Albany NY). 2019 May 24;11(10):3138–3155.

How to start

Dr. Zach advises patients to ease into rucking gradually. “Start light and then slowly progress,” she says, both in terms of distance as well as weight. Individuals can start with a simple light pack—weighted vests are available online or at sports retailers, or interested parties can just throw a couple cans of soup into a normal backpack. Dr. Zach also emphasises the importance of supportive shoes and hydration.

Bradley suggests using rucking to complement patients’ walking programs. “A weighted vest to enhance the outcomes of a walking program is simple, yet effective, in appropriate populations,” he says. He adds that rucking equipment need not break the bank. “Some people assume rucking is expensive, but with its recent gain in popularity, there are many affordable weight vests and rucksacks out there.”