If you’re like me, the constant news cycle and noise weighs on the soul and mind. Irrespective of political leanings, the never-ending bombardment of doom and gloom mixed with a healthy dose of attacks, name-calling, and finger-pointing, will eventually get to everyone. Mix that all with the daily pressures of finances, taxes, marriage, family, etc., and eventually the stress of it all will just take over. No good!

I’ve decided to take stock of my mental health and 1) turn off the news while 2) being very intentional about how I spend my waking hours. This starts with some breathing and meditation exercises in the morning and extends to how I ruck in the afternoons.

For this issue of Ruckr, I’ve decided then to focus on ways we can all create more mental resiliency in order to remove the harmful, and downright annoying, effects of stress.

Motivation

The Science Behind Rucking & Stress Reduction

As I’ve written about before, rucking offers significant mental health benefits, often even beyond the well-known physical health benefits. Engaging in this awesome outdoor activity stimulates endorphin release, enhancing mood and alleviating stress. Additionally, the rhythmic nature of rucking – hearing and feeling your shoes or boots hit the ground – serves as a form of moving meditation, promoting mental clarity and reducing anxiety. Performing this exercise outdoors further amplifies its positive effects, as exposure to natural environments has been shown to lower stress levels and improve overall well-being. 

This reminds me of some of my multi-day backpacking trips when I had nothing to do but walk with a weighted pack all day. Though this is certainly an N-of-1 study, I can absolutely, unequivocally say that rucking, hiking, and backpacking are perhaps the purest forms of mental health/strength exercises one can do.

Exercises for Everyone

​​Maximizing Mental Health Benefits of Rucking

Just as you can employ some of the strategies I’ve laid out that use rucking to boost physical strength, rucking also offers unique mental health benefits that can be maximized through specific strategies, distinguishing it from other forms of exercise. Some of those include the following:

Nature Exposure: Engaging in rucking outdoors amplifies its positive effects. Studies have shown that spending time in nature reduces stress levels and enhances mood. Even a 20-minute ruck on a tree-lined street can decrease stress and improve your outlook. And…though you may use a digital tool to track your rucks, it’s been shown time and time again, that rucking without a screen — a digital detox, if you will — is the absolute best way to ensure you’re gaining all of the benefits of nature.

Social Interaction: Participating in group rucking sessions fosters a sense of community and belonging. Social connections during physical activities have been linked to improved mental health outcomes. Rucking with friends or joining a rucking club can lift spirits and provide emotional support. 

Mindfulness and Meditation: The rhythmic, repetitive nature of rucking promotes a meditative state, allowing individuals to focus on their movements and breathing. This mindfulness practice helps divert attention from daily stressors, promoting mental clarity and relaxation. What’s more, you can do this very intentionally by simply opening your senses while rucking. Listen to the birds, your footfall, the wind. Notice how green the leaves are or how flowers are blooming. This is meditation. 

To get the most out of your next ruck, do the following:

1. Find a (mostly) quiet trail or path that will allow you to immerse yourself in nature.

2. Decide if you want to ruck or hike with someone you like (or love) and explain your goals to them.

3. Put away your digital devices, straighten your back, soften your eyes, and open your senses.

I promise, that when you put at least 2 of the above into practice, you’ll get a lot more out of your rucks.

Advanced Exercises

4 Advanced Techniques to Enhance Mental Health and Reduce Stress Through Rucking

For experienced ruckers looking to elevate both their mental resilience and stress-relief benefits, refining techniques and incorporating advanced strategies can make a significant impact. Here are four ways you can maximize the mind-boosting effects of your rucks:

1. Progressive Overload for Mental Toughness

Just as lifting heavier weights builds muscle, gradually increasing ruck weight, distance, or elevation helps strengthen mental endurance. Pushing through controlled discomfort during a ruck trains your mind to handle stress more effectively in everyday life. 

2. Cold-Weather and Night Rucking

Rucking in more challenging conditions—such as cold weather or low-light environments—teaches adaptability and grit. Cold exposure during rucks can stimulate endorphin release and boost mood, similar to cold water therapy. 

3. Ruck & Reflect Journaling

After each ruck, take five minutes to journal about thoughts that surfaced during your walk. Studies show that reflecting on physical activity enhances problem-solving skills and emotional clarity. 

4. Weighted Emotional Resilience Drills

For an extra mental challenge, ruck with uncomfortable weight distributions (e.g., one side heavier than the other) or even while carrying a dumbbell, kettlebell, or weighted sack on one side (alternating every couple of minutes). Training under discomfort strengthens mental resilience, teaching you to remain calm under pressure.

By integrating these advanced techniques, rucking becomes more than just physical training—it becomes a powerful tool for stress reduction, mental fortitude, and emotional clarity.