Lately, I’ve been thinking a lot about what motivates me to keep going. Not just to keep rucking, but also why I continue to write down my thoughts and publish them in a newsletter. The answer invariably is that I believe in the power of doing hard things outdoors, which not only strengthens the body but also the mind. And…when we get off our screens and out into nature, we reconnect with what’s really important: life, family, friends, health, and well-being.

So, for this (and possibly the next few) issues, I’ll talk about ways and reasons to ruck and keep physically and mentally fit for the long term. Not just for a beach body, but for extended life and healthspan.

Motivation

The Power of Positive Aging: 5 Ways Rucking Helps You Age Gracefully

As I’ve mentioned before, I picked up rucking in my 50s as a way to stay fit while walking my dog. I’ve never looked back.

As we age, maintaining both physical and mental health becomes increasingly important, and finding an exercise that addresses these needs can be a game-changer. Enter rucking: a simple, effective workout that involves walking with a weighted rucksack. Not only does rucking build physical strength and endurance, but it also fosters a mindset of positive aging—allowing you to age gracefully, stay active, and live a more fulfilling life. Here’s how rucking can support your journey toward healthy, positive aging. Here are five ways rucking will help you age gracefully (and kick butt while doing so!)...

Fitness & Health

Incorporating Resistance Bands with Rucking: Enhancing Strength and Stability

Though rucking and working out with a weighted pack are GREAT ways to target all of your muscles, sometimes 1) it’s advantageous to add other exercises that target smaller muscle groups, and 2) lugging a weighted rucksack on trips is not always convenient.

Incorporating resistance bands into your rucking routine is a great way to enhance strength and stability. This simple addition targets smaller muscle groups that are often overlooked, helping improve overall balance and core engagement. By using resistance bands during ruck exercises like squats, lunges, and shoulder presses, you’ll increase intensity without adding extra weight to your rucksack. Plus, resistance bands are lightweight and portable, making them a perfect tool for on-the-go training.

In this video, Will Harlow shows you how to effectively integrate resistance bands into your everyday exercise routine for a more complete, full-body workout.

Everyday Ruck

How Rucking Boosts Mental Sharpness for Long-Term Cognitive Health

Rucking, or walking with a weighted backpack, is not only a powerful workout for the body but also for the mind. Engaging in regular physical activity like rucking has been shown to significantly enhance cognitive function and promote long-term mental sharpness. This is particularly important as we age since maintaining brain health is crucial for reducing the risk of cognitive decline.

One of the key benefits of rucking is its positive impact on brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons. Studies show that regular exercise, such as walking or rucking, increases BDNF levels, helping to boost memory and learning capacity. Additionally, rucking can enhance neuroplasticity, which is the brain’s ability to adapt and form new connections, keeping the mind sharp and resilient.

Rucking also improves cardiovascular health, which is closely tied to brain function. Improved blood flow from aerobic activities like rucking can lead to better cognitive performance, as the brain receives more oxygen and nutrients.

Finally, rucking outdoors provides the added benefit of being in nature, which has been shown to reduce stress and improve mental clarity. Combining physical activity with time spent in natural environments can have a powerful impact on mental sharpness, helping you maintain cognitive health for years to come.

Advanced Rucking

Ruck-Based HIIT Workouts: How to Boost Metabolism and Stay Fit into Your 50s and Beyond

Ruck-based HIIT (High-Intensity Interval Training) workouts combine the power of rucking with the fat-burning benefits of interval training, making them an ideal way to boost metabolism and stay fit into your 50s and beyond. By alternating between intense bursts of rucking and shorter recovery periods, you can elevate your heart rate, build muscle endurance, and increase calorie burn. This combination promotes muscle growth, supports cardiovascular health, and helps combat the natural metabolic slowdown that occurs with age.

One of our favorite resources for rucking workouts is GORUCK, the popular gear brand for all things rucking. And…one of our favorite HIIT workouts, called “Boulders”, can be found free on GORUCK’s site (and here):

Advanced Rucking Workout #1 “Boulders”

• Ruck 2 miles at 15 minutes per mile

• 50 pushups (with or without a ruck, modifying to knees as needed)

• 50 ruck overhead presses (two hands, bring ruck to chest level then push it overhead)

• Ruck 2 miles at 15 minutes per mile

• 50 pushups (with or without a ruck, modifying to knees as needed)

• 50 ruck overhead presses (two hands, bring ruck to chest level then push it overhead)

• Ruck 2 miles at 15 minutes per mile

Gear & Equipment

Best Gear for Rucking in Hot Climates: Staying Safe and Comfortable

A couple of months back, I mentioned how hot it was where I live. Well…we just hit a new October high, and it’s even hotter now, in autumn, than it was in summer. So, I’ve been thinking a lot about how to stay comfortable while sweating profusely.

Of course, the combination of heat, weight, and endurance can put strain on your body, so choosing the right equipment is crucial for protecting yourself from dehydration, overheating, and discomfort. Here’s a list of must-have gear for rucking in hot weather:

Moisture-Wicking Clothing

Wearing the right clothing is essential to stay cool and comfortable. Opt for moisture-wicking, quick-dry fabrics that prevent sweat from soaking your clothes. The Under Armour HeatGear Compression Shirt is a great option for hot climates. It helps regulate body temperature by pulling sweat away from your skin, allowing you to stay cool and dry even during intense rucks.

Cooling Headwear

Protecting your head from the sun is vital when rucking in hot weather. A cooling hat like the Mission Cooling Performance Hat can shield your face from harmful UV rays while actively cooling you down. It’s designed to stay cool for hours after being soaked in water and wrung out, making it a valuable piece of gear for sunny rucks.

UV-Protective Sunglasses

Bright sunlight can make it difficult to see and increase eye strain during a ruck. Wearing UV-protective sunglasses like the Oakley Flak 2.0 XL will shield your eyes from harmful rays while providing clear, sharp vision. These sunglasses are designed for outdoor activities, with a comfortable fit and lenses that enhance contrast and clarity.

Breathable Socks and Footwear

Sweaty feet in hot weather can lead to blisters and discomfort. Breathable, moisture-wicking socks like the Darn Tough Coolmax Micro Crew Cushion Socks are ideal for hot climates. These are the same socks I wore for three weeks while hiking the John Muir Trail; they’re bulletproof and super comfortable. Pair them with lightweight, breathable shoes such as the Salomon XA Pro 3D V8 to keep your feet cool and supported on rugged terrain.

By investing in the right gear for hot climates, you can ruck safely and comfortably even in the most extreme temperatures. Stay hydrated, protected from the sun, and prepared for any challenge the heat may throw at you!