What is rucking? Why are women adopting it the most around the world? You will be surprised to know

Rucking is an easy exercise in which people walk with a heavy bag (rucksack) on their shoulders. This exercise is very beneficial for losing weight, keeping the heart healthy, strengthening muscles and mental health. Women are adopting it because it is easy to do, not very expensive and is very beneficial, it can be done anywhere and at any time. After knowing so many benefits of rucking, you will also want to try it. 

Learn how to do rucking
Rucking is very easy. First of all, take a strong rucksack and put 2-3 kg of weight in it. Then, wear comfortable and strong shoes. Before starting rucking, do a light warm-up for 5-10 minutes. While walking, stand straight, keep your shoulders back and eyes forward. Initially, ruck for 20-30 minutes and gradually increase the time. Keep drinking water during and after rucking so that there is no shortage of water in the body. If you feel any pain or fatigue, rest immediately. You can do it comfortably together with friends or family.

• Weight loss: Rucking burns calories which helps in weight loss. This exercise is a perfect way to lose weight as it increases the body’s energy expenditure due to the constant movement.
• Heart health: Rucking keeps the heart healthy and reduces the risk of heart diseases. Rucking every day strengthens the heart muscles and controls blood pressure, which reduces the risk of heart diseases.
• Muscle strength: Rucking strengthens the muscles of the legs and shoulders. This exercise tones not only the muscles of the legs but the entire body, thereby increasing physical strength.
• Bone Strengthening: Rucking strengthens bones and reduces the risk of osteoporosis. This increases the density of bones and makes them stronger and healthier.
• Mental Health: Rucking reduces stress and improves mental health. This exercise helps to reduce mental stress and improve mood, thereby improving mental health.
• Increasing Stamina: Rucking increases stamina and energy levels. This exercise increases physical stamina and provides more energy for daily activities.
• Inexpensive Exercise: Rucking does not require any expensive equipment or gym to do. This exercise is inexpensive and accessible, so everyone can do it easily.
• Flexible timing: You can do rucking anytime and anywhere. This exercise can be done as per your schedule, so it can be done anytime daily.
• Full body workout: Rucking is a full body workout that tones the entire body. This exercise involves all the major parts of the body, thereby improving physical fitness.

Disclaimer: Some of the information given in the news is based on media reports. Before implementing any suggestion, please consult the concerned expert.

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