Why Rucking Is A Game Changer For Dads

We all know walking is good for us. But for a dad of a young toddler, walking isn't an easy feat. From early morning tantrums, school runs, to diaper changes and meal preps, juggling your daily routine can feel like an impossible task. Let alone finding time for exercise when work deadlines are piling up.

So, walking may feel like the best exercise that you can do for your fitness. But here's the truth: Walking isn't an exercise, its a physical activity that is low-impact movement to get our blood circulation kicking.

In fact, walking is the easiest way to break into a sweat. But when you enter your 40s, as metabolism starts taking longer naps, and muscle mass seems to start disappearing into thin air, the gentleness of walking feels ineffective.

How about you step up and try rucking instead? It is walking but with a backpack. Sounds strange, yeah? But this might just be what you need to turn your casual evening stroll into a muscle-building, heart-pumping workout.

Consider rucking as a way to make your activity time more than just active. Make it effective wearing a backpack and off you go. That simple. And actually, perfect for dads of young kids who need to squeeze in a workout without dropping the ball on parenting!

What The Heck Is Rucking?

Essentially, when you go rucking you are walking with a weighted backpack that helps boost your endurance and burn calories. How?

Well, a form of strength training, rucking makes low-intensity movement switch into a full-body workout by targetting your legs, core, and back. Plus, you don't have to worry about buying a new equipment or add it to irregular visits to the gym. You also don't have to worry about making space in your kids toy room to put it up.

Toss a few sandbags or water bottles- anything that can be considered small weights into a backpack, or if you really want something less complicated, just buy a ruck bag online and rug plates as you take your kid for a walk.

So, while fresh air certainly helps with your mental well-being, rucking gives you a chance to burn off some energy, too. Its a win-win.

Does It Really Work?

Rucking certainly is a great way to build your strength and is often picked up by mountaineers and trekkers as part of their endurance training regimen. Since its a form of low-intensity cardio workout, it strays away from putting the pressure on the joints unlike jumping or running. So, you are pain free and you get to burn more calories than walking because you are carrying an extra weight. (No, we are not

talking about your toddler, here!)

Go for a 20 minutes quick walk regularly and with decent weights on your back to improve posture, get rid of the newly appeared dad slouch, and of course that horrible back pain.

How To Get Started With Rucking?

First off, don't get too excited by adding 25kgs into your backpack and sprint around your neighbourhood. More than burning calories, it might intensify that backpain even more! So, always gauge, start small with 5-10kgs, especially if you have been an inactive exerciser. Like working on those deadweights, gradually increase weights as your fitness improves.

A pro tip to know if your ruckbag weighs too much is if your hip flexion is too much. You should be able to walk tall and not look like a man carrying a sack of grains! I

If you have more time to squeeze out in your day for a workout, you can add this to your cardio days that consists functional strength training or HIIT workout days. After all, it is a middle ground between intense workouts and leisure walks.

You'd be surprised to know your mid hip pain has disappeared in a jiffy!