Move aside pickleball—there’s a safer trend in town!

A new exercise trend is making waves.

And no, it’s not pickleball—which is actually the most injurious sport in the U.S.!

It’s called rucking, and it requires little—if any—investment.

Better still, it can be done solo or with friends… anywhere, anytime.

A little extra weight goes a long way

Originally a military training method, rucking is now being embraced by civilians of all fitness levels.

The term “rucking” comes from the European English word for backpack (“rucksack”).

In this case, it simply means walking with a weighted backpack—a low-impact, full-body workout.

Just imagine this…

Going out for a walk? Grab a backpack. Fill it with some books, a large water bottle, canned goods, or even a small pet! (There are special backpacks designed to carry your furry friend. As a bonus, you’ll boost socialization.)

After all, this small effort translates to some BIG rewards for your health…

Increased muscle strength, improved cardiovascular fitness, weight loss support, and even a mental health boost, to name a few.

Strengthen your body

For years, I’ve recommended resistance training for patients with osteopenia and osteoporosis. Wrist and ankle weights can make a real difference in bone density.

Well, rucking works the same way…

The added weight increases resistance, strengthening bones and muscles as you walk.

But the health benefits don’t stop there.

Rucking also strengthens your heart—and some experts suggest it may even lower dementia risk. (How impressive is that!?)

See, the exercise boosts blood flow, delivering more oxygen to your brain, heart, and other vital organs.

Plus, as I’ve told you before, cardiovascular health is brain health. By keeping your heart strong, you’ll protect your brain from the effects of vascular dementia.

(Vascular dementia is caused by poor blood flow to the brain, leading to changes in memory, thinking, and behavior.)

I’d say that’s more than enough reason to give this simple, trendy workout a try—wouldn’t you?

Of course, as with any new exercise, start slow. Add just a little bit of weight at a time. And most of all, have fun with it!

Source:

“This trendy new workout is surprisingly simple—but has significant health benefits.” MDLinx, 03/03/2025. (mdlinx.com/article/this-trendy-new-workout-is-surprisingly-simple-but-has-significant-health-benefits/J0DJoDrClbEEyC3bRIwM7)