When it rains, it pours. Though it’s of my own doing, for the last few weeks I have had more on my plate than the last few months combined. Between personal trips, business trips, teaching, consulting, and running a couple of businesses, I have started to feel the effects of stress. Though I wake up raring to go, while drinking my coffee and reading the news (1440), I start to lose steam…all before 7 AM!

During my ruck yesterday, I started to feel a lot better. The sun was shining, the clouds had parted, my dog was walking well, and spring had sprung. Through that, I remembered the medicinal effects of rucking for my mental well-being. Without the constant buzzing of my phone – which I leave at home during my rucks – I simply kept my head up, took some deep breaths, and put one foot in front of the other. And…wouldn’t you know it? I felt MUCH better.

With that being said, I have decided to devote an entire issue of Ruckr to the mental health benefits of our favorite exercise, rucking. Enjoy!

Motivation

The Mental Health Benefits of Rucking

As I’ve written about before, engaging in rucking provides a holistic approach to well-being, intertwining physical exertion with mental fortitude. The rhythmic nature of walking, combined with the everpresent, added resistance of weight, promotes mental clarity and focus. According to WebMD, rucking not only delivers the mental health uplift associated with exercise but also encourages outdoor activity, further amplifying its positive effects. Moreover, the meditative aspect of rucking, characterized by the steady rhythm of steps, can significantly reduce stress and enhance mental well-being. As highlighted by enduraLAB, this activity serves as a personal journey to tranquility, one step at a time.

And…if that’s not enough, in the last couple of weeks, new research has been published showing a direct link between images of nature and pain relief. It would seem we are hardwired to need the kind of nature that rucking provides so well.

Rucking for Everyone

Rucking as a Tool for Building Resilience

Resilience, the capacity to recover from difficulties, is a trait that can be cultivated through consistent practice. Rucking challenges us to push beyond our comfort zones, fostering mental toughness. The physical demand of carrying weight over distance requires perseverance, mirroring life’s challenges, and building the fortitude to face them.

Incorporating rucking into your weekly routine can serve as a therapeutic outlet for managing stress and anxiety, just like it does for me. The combination of physical exertion and immersion in nature (without your phone…if you can bear it) provides a grounding effect, reducing symptoms of anxiety and depression. 

Cognitive Enhancements Through Rucking

Physical activity has long been associated with improved cognitive function, and rucking is no exception. The increased blood flow resulting from this exercise enhances memory and attention, as do the sounds and sights of nature. Additionally, maintaining proper form and navigating varying terrains during rucking engages the brain, promoting neural plasticity and overall cognitive health.

Rucking in Professional Settings

The benefits of rucking extend beyond personal health, influencing professional environments as well. As discussed in last week’s issue of Ruckr, some professionals have adopted “rucking meetings,” combining fitness with business discussions. This approach promotes physical health and fosters creativity and problem-solving. Jeff Byers, a former NFL player and current CEO, integrates rucking into his busy schedule, maintaining fitness without compromising work commitments.

Rucking transcends traditional exercise by offering substantial mental health benefits. Its capacity to enhance resilience, reduce stress, and improve cognitive function makes it a valuable practice for anyone seeking holistic well-being. What’s more, when you put down your digital devices, lift your head, breathe in the fresh air, and shoulder the weight of your rucksack, you are taking charge of your health and well-being. To me, that’s what rucking is all about!