New weight loss guide: Just walk 150 minutes a week with a loaded rucksack (original) (raw)

Walking with a rucksack can provide good functional strength and endurance as it gives a little bit of everything ---strength, core, stability and cardiovascular activity. (Photo: Pixabay)

Experts have always stressed the benefits of walking regularly at least 150 minutes a week. But did you know you can build a full-body workout into this routine? Just add some weight on your back while walking more than 5 km an hour. Couple that with resistance training and a balanced diet and you can lose 5 to 7 per cent of your weight while gaining some muscle.

This is called rucking, a low-impact exercise that involves walking with a weighted rucksack or vest like soldiers do. And it’s gaining popularity across age groups. “When you exercise with some weight on your back, you use more energy, more calories and build up muscle faster, in addition to building up endurance quickly,” explains Dr Mandeep S Dhillon, former professor and HOD, Orthopaedics, PGI, Chandigarh and current Director, Orthopaedics and Sports Medicine, Fortis Hospital. Many studies, says Dr Dhillon, demonstrate the benefits of rucking like the one carried out in recreationally-active women. “The study aimed to characterize and evaluate women-specific physiological and perceptual responses during a load carriage walking task before and after a 10-week physical training programme. Their oxygen requirement reduced and fat utilisation improved,” he adds. Rucking can also help improve your strength, balance and cardiovascular health.

Never load the rucksack with more than 10% of your body weight

Seniors and non-athletes must keep certain points in mind to prevent injury, warns Dr Dhillon. While you use more calories in a shorter time, you must be careful not to carry too much weight while walking. “Do not start your exercises with rucksacks if you do not exercise regularly. But if you already have some muscle strength, then walking with the weighted rucksack uses up more calories in a shorter time and builds up muscle faster. It should not be tried by anybody who is not used to exercise, is unfit or has back or neck pain. You could injure an unconditioned back. Ideally, you should never load the rucksack more than 10% of your body weight,” he says. Once the core muscles are conditioned, only then does walking with weighted rucksacks become beneficial.

A whole-body workout

Walking with a rucksack can provide good functional strength and endurance as it gives a little bit of everything —strength, core, stability and cardiovascular activity. Vikram Kapoor, a fitness trainer with decades of experience and co-founder of UR Fitness Personalised, feels “it’s great for the whole body, especially legs and core, although it can’t be a replacement for strength training.” Before starting, he cautions, we should ask an expert to help with the posture, amount of weight to be carried and a structured approach to avoid injuries.

So what’s the best plan?

Begin with a light load, say some books, water bottles and cans. Choose a rucksack that fits well and distributes weight evenly, suggests Kapoor. “Focus on maintaining a proper posture throughout, and progress slowly with both weight and distance. Weighted walking is a good tool in your exercise armoury. But results are based on a combination of nutritious diet, strength and cardio training,” adds Kapoor.