I started rucking (which involves walking or hiking while carrying a weighted pack) during the pandemic as a way to boost my daily walks and protect my bone density – and it quickly became one of my favourite parts of my weekly exercise routine!

I now recommend rucking to all of my over 40 clients and as part of my Lean & Clean Program for Lasting Weight Loss. Here’s why:

 

1) Improves Cardiovascular Health:

Rucking elevates your heart rate and challenges your cardiovascular system, which is beneficial for overall heart health. As we go through peri and post menopause our risk of cardiovascular disease increases dramatically as our estrogen levels lower so this is an important aspect of health for women in their forties and over.

 

2) Improves Lean Muscle Mass:

The added weight during rucking provides resistance, which strengthens the muscles of the legs, core, and upper body. This resistance stimulates muscle growth and adaptation increase lean muscle mass which can increase your metabolism, help you burn body fat and keep your blood sugar balanced.

 

3) Increases Bone Density: 

Rucking also helps to improve bone density which is particularly important for women who are more prone to osteoporosis than men as our estrogen levels decline during peri and post menopause. Rucking also promotes better posture and balance, which further contributes to bone health and injury prevention in women.

 

​4) Mental Health & Social Interaction:

Being outdoors and engaging in physical activity like rucking can reduce stress, anxiety, and depression. It also promotes the release of endorphins, which enhance mood. Rucking groups provide an opportunity for social interaction, which can build community and support networks – I always meet other women wearing their weighted vests when I am out for my ruck!

 

5) Versatility and Accessibility:

Rucking can be done anywhere and modified to fit different fitness levels by adjusting the weight of the pack. Women of all fitness levels can start rucking and progress at their own pace and its such an easy way to increase the benefits of your daily walk.

I love rucking so much that I’ve partnered with RUKR a women owned business who are on a mission to make rucking accessible to women of all ages and fitness levels. Use my code ‘JENNY15’ at checkout to get 15% off their weighted vest and backpack.