Last week was a good one. Not only did the weather start to improve, making for great rucks, but my dog’s knee health has also improved, making for great rucks with him. As my rucking buddy, he keeps me honest and motivated to get out into nature every day.

While I was out in nature, I also started to realize how good I feel when I’m rucking (or even walking slowly). I smile more. My mind becomes clearer. I’m less hungry for snacks. And, I sleep better at night.

With this realization, and the awesome responses I received to last week’s survey (thank you!), I decided to double down on what I call the five pillars of longevity. I hope you like it. Enjoy!

Motivation

Rucking isn’t just a workout—it’s a lifestyle foundation

As it did for me, rucking may start with a backpack and a few miles, but for many, it quickly becomes something more. It’s a ritual, a mindset shift, and—when done with intention—a lifestyle. One reader, Greg from Oregon, said it best: “I started rucking to get in shape, but I kept going because it made everything else in life feel clearer and more doable.”

For me, it started when I realized how much I love backpacking for all of the benefits it provides…and I wished I could do it every week with my dog (and wife…and others). Once I loaded an old daypack with some weight and a towel to protect my back, I was hooked.

That’s the power of whole-person fitness. True health isn’t built on reps alone—it’s built on the balance of movement, nourishment, sleep, connection, and clarity. I think of this as four pillars: Exercise, Nutrition, Sleep, Community, and Brain Health. Miss one, and your progress starts to wobble. Strengthen all five, and you build a life that’s not just fit, but fully alive.

Longevity for Everyone

The Five Pillars: How Rucking Supports the Body, Brain, and Beyond

Here’s the updated main content section of Ruckr, now enriched with citations and links to authoritative sources supporting the benefits of rucking across the four pillars of health: Exercise, Nutrition, Sleep, Community, and Brain Health.

1. Exercise: The Engine of Longevity

As a low-impact, full-body workout that combines strength and cardiovascular training, rucking is almost ALWAYS at the top of the list for anyone who studies exercise and longevity. Carrying a weighted backpack while walking engages major muscle groups, including the legs, glutes, back, and core, enhancing muscular endurance and cardiovascular health. Unlike high-impact activities like running, rucking is gentler on the joints, making it suitable for individuals of various fitness levels. Incorporating varied terrains, such as hills or stairs, can further challenge the body, improving VO₂ max and stability.

Moreover, rucking has been shown to improve posture and bone density, contributing to overall physical resilience. Its adaptability allows for gradual progression, making it an effective exercise for long-term health and longevity.

2. Nutrition: Fueling the Ruck

Proper nutrition is essential to maximize the benefits of rucking. Before a ruck, consuming a meal rich in complex carbohydrates and lean protein can provide sustained energy. Foods like oatmeal with nuts or a banana with a boiled egg are excellent choices. Post-ruck, replenishing glycogen stores and aiding muscle recovery with a combination of carbohydrates and protein is recommended.

Because I typically ruck in the early afternoon (in fact, I’m about an hour away from my ruck-with-my-dog), my favorite post-ruck snack is a piece of super seedy toast with a tiny bit of honey (maybe ½ a tsp), a tablespoon of peanut or almond butter, and an apple, pear, or another piece of fruit. This typically tides me over until dinner, too! Which is a bonus.

Hydration is equally crucial. Drinking water before, during, and after rucking helps maintain performance and aids in recovery. Monitoring urine color can be a simple way to assess hydration status, aiming for a pale yellow hue.

And…if you’re into it, my wife and I are HUGE fans of LMNT, an electrolyte powder that can be added to water. We have both found that adding one sleeve of this to our water before or after a ruck, or even first thing in the morning, gives us a potassium and magnesium boost that helps us sleep better at night.

3. Sleep: The Foundation of Recovery

Sleep is often overlooked in fitness conversations, but it’s where the real magic happens. When you ruck, you place stress on your body—sleep is when it repairs, rebuilds, and grows stronger. During deep sleep, the body releases growth hormone, crucial for muscle recovery and immune health.

Consistent rucking can actually improve your sleep quality. Studies show that moderate-intensity exercise, particularly when done outside, can help regulate circadian rhythms and make it easier to fall—and stay—asleep. Even 30 minutes of walking has been linked to better rest.

To optimize sleep: aim for 7–9 hours per night, avoid late-night caffeine, and consider scheduling your rucks in the morning or early evening to align with your body’s natural rhythms.

4. Community: Ruck Together, Thrive Together

Engaging in rucking with others fosters a sense of community and accountability. Group rucks provide social interaction, motivation, and shared experiences that can enhance adherence to regular physical activity. Participating in ruck clubs or organized events encourages camaraderie and can make workouts more enjoyable.

The collective effort of group rucking not only builds physical strength but also strengthens social bonds, contributing to overall well-being.

5. Brain Health: Ruck Your Way to Clarity

One of the things I noticed right away when I started to ruck in the afternoons, particularly on trails, was that my mood would skyrocket…even if I had a tough or frustrating day. That’s because rucking, just like hiking or even “forest bathing”, has significant mental health benefits.

The rhythmic nature of walking, combined with the added resistance of a weighted pack, can reduce stress and anxiety levels. Engaging in rucking outdoors further amplifies these effects, as exposure to nature has been linked to improved mood and cognitive function.

Regular aerobic exercise like rucking stimulates the release of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and maintenance of neurons, enhancing memory and learning capabilities. This combination of physical activity and mental engagement makes rucking a powerful tool for maintaining brain health.

Final Thought: Building a lifestyle around the four pillars of health—Exercise, Nutrition, Sleep, Community, and Brain Health—can lead to sustained well-being and resilience. Rucking seamlessly integrates these elements, offering a holistic approach to fitness and mental clarity. Whether you’re just starting or looking to deepen your practice, embracing rucking can be a transformative step toward a healthier life.

Ready to take the next step? This week, focus on one pillar: invite a friend for a group ruck, plan a nutritious pre-ruck meal, or choose a scenic route to engage your mind. Share your experiences with me by replying to this email—I’d love to hear how rucking is enhancing your journey.