Rucking gains popularity as a mental health booster amid national crisis

In recent years, rucking has emerged as a popular fitness trend, gaining traction for its simplicity and significant mental and physical health benefits.

Rucking — walking and hiking with a weighted backpack — has become increasingly popular. A 2022 report from the American College of Sports Medicine notes this growing trend.

A 2021 survey by Strava found that entries for rucking activities surged by 40% from the previous year.

Strava is a popular app that uses GPS to help athletes and fitness enthusiasts track and share their workouts, such as running, cycling and rucking. It also includes social features for following friends, joining challenges and comparing performance.

Social media platforms like Instagram have reported a 150% growth in the hashtag #rucking, reflecting its expanding community in 2023.

ORIGINS

Rucking’s origins date back to military training, where soldiers carry heavy loads to build endurance and strength. This physical conditioning is crucial for various military scenarios, including carrying essential gear and evacuating or assisting injured comrades if necessary.

The exercise improves functional strength, leading to better performance in tasks requiring physical effort and stability, like lifting, carrying and balancing.

In civilian life, rucking has evolved to include lighter, more comfortable backpacks, making it accessible to a broader audience.

Rucking is indeed becoming more popular among civilians. According to NationalGeographic.com, this trend is partly due to the influence of figures like retired U.S. Navy SEAL David Goggins, who has promoted its benefits on social media.

THE CRISIS IS REAL

The growing interest in rucking comes against the backdrop of a severe mental health crisis in the United States. Suicide rates remain alarmingly high, with more than 49,000 deaths reported in 2022. This translates to one death every 11 minutes, according to the Centers for Disease Control and Prevention.

The military also faces this challenge, with suicide rates among service members increasing over the last decade, despite some fluctuations in recent years, as presented in the “Annual Report on Suicide in the Military, 2024.”

According to Mental Health America’s report, “The State of Mental Health in America 2023,” there was only one mental health care provider for every 350 people in the U.S. This shortage is especially pronounced across different regions and states, leaving over 152 million people in areas with a critical lack of mental health professionals.

With mental health needs rising, the shortage of professionals worsens due to heavy workloads and complex certification processes. The National Council for Mental Well-being indicates that states are exploring solutions to boost the number of providers and address this growing problem. Burnout is a significant issue for mental health professionals, with 93% experiencing it and 62% facing severe levels.

Rucking offers a promising solution amid the shortage of mental health counselors and the urgent need for self-care strategies.

A HEALING REPETITIVE RHYTHM

Healthline 2024 notes that rucking has become a favorite among fitness enthusiasts because it combines cardiovascular and muscle-strengthening benefits.

Army veteran Todd Torrance owns and operates Zero Point Aerial and Zero Point Audio and has a website called Goruck.com. His blog shares his story about rucking and how it helps him stay motivated.

While rucking, Torrance often thinks about his family and how staying fit is essential for his health. He hopes to set an excellent example for his children. His time in the service and the influence of his fellow soldiers and leaders continue to impact him, and rucking gives him the mental space to process these experiences.

The repetitive rhythm of rucking, whether for 4 miles or 13.1 miles, provides him valuable time for introspection and healing.

BRING YOUR FURRY FRIEND

If you are wondering about carrying your Pomeranian or Frenchie on your ruck, sites like Rover.com offer plenty of sage advice about specialty dog backpacks.

Larger dogs may enjoy rucking. Equipping your dog with a pack for hiking can be beneficial because it provides them with a purpose and a task, which many dogs instinctively seek. Rover.com states that veterinarians and dog training specialists generally advise that dogs should carry no more than 10% to 20% of their body weight.

BENEFITS

According to Psychreg.org, rucking offers significant mental health benefits beyond physical health. The exercise helps alleviate symptoms of stress, anxiety and depression by triggering endorphin release and encouraging mindfulness.

Health.ClevelandClinic.org highlights rucking’s benefits, including improved cardiovascular health, muscle strength and functional fitness. It is also a low-impact alternative to high-intensity workouts.

BACKED BY SCIENCE

In a world constantly bombarded with new fitness trends and miracle workouts, rucking stands out for its simplicity and science-backed benefits. EnduraLAB.com details areas of the body strengthened with rucking — your muscles, bones and cardiovascular system — while providing mental clarity and stress relief. Here are the specifics:

• Enhanced bone density: Rucking improves bone density as a weight-bearing exercise. Studies show that regular ruckers have stronger bones, lowering the fracture risk.
• Muscle engagement: Rucking works major muscle groups, including the legs, back and core. It acts like a low-intensity resistance workout, helping to tone and strengthen muscles.
• Heart health: Rucking boosts heart rate, improving cardiovascular fitness. It’s an excellent way to build endurance without needing complex equipment or running long distances.
• Stress reduction: Regular rucking helps lower stress levels. The combination of increased heart rate and endorphin release makes life’s challenges feel more manageable.
• Enhanced cognitive function: Physical activity like rucking increases blood flow to the brain, improving mental clarity and reducing brain fog.
• Stress relief: The rhythmic, meditative nature of rucking helps alleviate stress and enhances mental well-being, offering a personal path to relaxation with each step.

Rucking is a beneficial fitness activity and a social one. Group rucking events, often organized by fitness clubs or military-inspired groups, foster community and camaraderie among participants.

GETTING STARTED

For those interested in starting rucking, it is crucial to invest in proper footwear to prevent injury and ensure comfort. According to the American Podiatric Medical Association, well-fitted, supportive shoes are essential for prolonged walking or hiking.

Every sport has rules, and rucking is no exception. Coach, trainer, writer, podcaster and former Navy SEAL Stew Smith (StewSmithFitness.com) encourages beginners to start rucking safely and build a strong walking foundation by walking 30 minutes daily.

After about a month, you can add weight or increase your distance and speed as your walking becomes more effortless. If you don’t have rucking gear, begin with a weight vest and transition to military rucking equipment as needed. Gradually increase the weight of your pack or vest by 5-10 pounds every few weeks.

Smith’s advice is not just for the soldier preparing for training, but also for the rucking hobbyist. He emphasizes the need to be patient with your progress, as building up to rucking can take time. This gradual progression should make you feel patient and understanding of your own pace, knowing it’s okay to start slow and build up gradually.

By following these guidelines, you can gradually build up your rucking capability and avoid injury.

As the nation grapples with a mental health crisis, integrating activities like rucking into daily routines may offer both physical and psychological relief. For more information about getting started with rucking, visit fitnessequipped.com.