I'm Rucking Serious About This!
...and if you're a woman over 40, you should be too!
This is the first in a series of posts about self-care for 2025.
Today I’m going to be talking about Rucking.
Maybe your thinking—hey wait a minute lady! I’m here for the plants and the wildflowers. What’s all this about rucking for goodness sake?
Well, hear me out for a minute, because I believe this is a real game-changer and I want more people to know about it—especially women!
Bad to the Bone
So last fall, I got a bad report on my bones. Basically, my doctor told me I’ve got osteopoenia. Not great. Apparently 55 is young for this.
It’s likely due to a combination of things which include menopause. But regardless of why it happened, the fact remains that this was something that needed to be addressed immediately.
*Special Note: I had to ask for a bone scan. The average age for bone scans is 65. But a dear friend had recently been diagnosed with bone loss and I wanted to have a baseline. I live a pretty healthy and active lifestyle, so I never dreamed I would get a bad score. I realize now, if I hadn’t asked to get the scan, this would have likely gone on for another ten years and then I’d really be up a creek. So ladies, advocate for yourself and request a scan! (I recommend both a DEXA and a REMS scan. DEXA scans for density while REMS scans for bone strength and gives fragility scores—which is what really matters when it comes to bone loss.)
OK so this is a condition that requires you begin strength-training in earnest. Like ten years ago.
But here’s the thing, I hate gyms...and don’t even get me started on weight lifting. OMG. How Booooring. I just can’t.
I want to be outside, breathing the fresh air and looking at the lovely trees and listening to creek music. (Not some heavy metal din that the muscle-bound bro in the weight room has decided to subject every one to within a mile radius.)
But then, I found rucking.
Ok wow.
You mean I can do my strength training while walking in the woods looking for wildflowers? And that this is considered the best exercise for bone-density?
Sign me up!
So what is Rucking?
Well, even if you haven’t heard of it, you’ve most likely done it!
Rucking is, quite simply, walking with a weighted backpack.
So if you were one of those people who hauled a backpack full of books through middle school, you’ve rucked!
No big deal—right? Well, doctors and scientists alike now consider it a really big deal.
In fact, rucking is considered one of the most beneficial exercises, especially for women.
And that’s because, women’s bodies are built to carry things and we are healthier when we do. Evolutionary biologists who study indigenous cultures see this all throughout the world. Women carry babies. Women carry goods. Women carry water. And all well into old age.
This is important to note because over the age of forty women start to lose muscle and bone mass, and once we hit menopause that can increase exponentially. But carrying heavy things can help reverse this biological fact.
Rucking is proven to not only maintain bone density levels, but even reverse it! You can read about the study.
And here’s the thing, you don’t need fancy equipment or tools to do this. If you have a backpack, you can easily change your walks into power rucks. You’ll be burning 3x the calories and strengthening your muscles and bones as well.
Interview with Ruck Trainer, Nichelle Chilar of GORUCK
So to help you learn more about the benefits of rucking and how to get started, I’ve enlisted the help of rucking expert, Nichelle Chilar of GORUCK, the premiere go to resource for all things rucking.
About Nichele
Nichele is the Director of Training and Ambassadors at GORUCK and a highly accomplished fitness professional with over 20 years in the industry. She holds certifications in strength & conditioning coaching, yoga, Pilates, power lifting, sports performance, a certification from Harvard Med Lifestyle Medicine for Sustainable Nutrition Planning. At GORUCK, she leads the brand's Tribe & Training platform, programming daily workouts, building specialized training programs for GORUCK challenges, and connecting with the community.
In this interview, Nichelle and I talk about:
What rucking is
How to get started
How to incorporate rucking into your existing routines.
How mush weight to carry
How to safely carry your weight on your back
and more
🎉BONUS: Nichelle is offering Flora+Forage Insiders a *discount* on GoRuck gear!See below for more details.
Care to Ruck with Me?
I’ll be teaching a Rucking 101 workshop later this month for the Women’s Outdoor Weekend in Table Rock State Park. You’ll learn about how to get started, how to pack your ruck, how much weight to add and how to advance your rucking regime. Then we’ll go on a beautiful rucking hike on Carrick Creek Trail. There’s still time to sign up!
Benefits of Rucking
The absolute BEST part about rucking is that it acts as both a cardio workout and a strength training workout.
In the exercise world they call it active resistance training. But I like to think about it in terms of ice cream. Who doesn’t love a double dip?
Physical Benefits
There’s so much goodness here…
Rucking improves your posture and is actually good for your back because it aligns the spine and strengthens core and back muscles.
Rucking improves your balance and coordination. Unlike traditional weightlifting walking with weight, especially on uneven terrain (think hiking), activates and real-world vestibular and proprioceptor systems and strengthens stabilizer muscles throughout your core.
Strengthens your cardiovascular health
Rucking strengthens and protects joints (hips, knees & ankles) by building up the muscles that support them.
Manages your blood sugar
Builds muscle
Helps prevent bone loss and can even help increase bone density
Mental Benefits
Feeling off? Rucking can change that—guaranteed!
Improves mood
Promotes mindfulness
Reduces stress
Can improve memory and cognitive function. Even Dr. Sanjay Gupta has joined the rucking revolution and is now promoting it as a viable dementia-reducing activity.
Can help reduce the risk of dementia by enhancing cognitive flexibility. Your brain has to stay active, especially on uneven terrain, by navigating obstacles or adjusting pace.
Social Benefits
You don’t have to ruck alone! Rucking is extremely adaptable for social situations
Ruck with your bestie. Rucking also helps you avoid uncomfortable or competitive fitness disparities between friends. No one needs to know how much weight anyone else is carrying. Just enjoy each other’s company and get a superior workout at the same time.
Ruck with elderly family members or friends—just add more weight for slower walks and you both get a workout. Mind, body and soul!
Ruck with the kiddos! When they get tired of carrying their rucks, you get the benefit of what they call “coupon” weight.
Join your local rucking club and meet new friends! There are rucking events and groups all over the country now. Check here to see if your area has a special event. Or maybe start your own!
Resources
GORUCK The premiere rucking resource for gear and events
Just Ruck It! Podcast A great new podcast about rucking basics.
RuckWell App Use this to track your rucking metrics
| Author, rucking enthusiast, and fellow substacker Michael’s 2% newsletter is a fabulous rucking resource!