
Unlock Your Bone Health: The Surprising Secret to Boosting Your Walking Routine!
2025-07-01
Author: Lok
Walking for Wellness: The Ultimate Exercise!
Walking is one of the most straightforward and accessible forms of exercise, making it perfect for nearly everyone. Whether you're seeking a heart-pumping workout or a soothing way to unwind, the benefits of walking for both body and mind are endless.
Transform Your Walks with a Simple Addition!
But did you know that a simple tweak can elevate those benefits even further as you age? According to trainer Robert Linkul, a certified strength and conditioning specialist, adding weight to your walking routine can greatly bolster your health. This method, known as 'rucking' or weighted walking, amps up the resistance of your stroll, allowing you to burn more calories while simultaneously enhancing your bone health.
"Almost anyone can do it; just adding a vest or a backpack can tackle numerous health issues while utilizing a skill set you've honed over the years," Linkul explains. For added challenge, the Start TODAY app offers indoor walking programs that incorporate light hand weights for a full-body boost!
Why This Matters — Especially for Women!
As we age, maintaining strong and dense bones becomes increasingly challenging, particularly for women at greater risk for osteoporosis. While resistance training is vital for preserving bone and muscle health, rucking contributes a unique advantage that enhances the benefits of a low-impact cardio workout like walking.
Getting Started: Your Rucking Adventure Awaits!
Ready to test out this game-changing walking method? No need for pricey equipment! Simply grab a backpack and add a few books or barbell plates. Wrap them in towels to cushion your back and get started. If you don’t have that on hand, canned goods could work in a pinch, although they might not be the most comfortable option.
Start with lighter weights—around 5 to 10 pounds for those under 150 pounds and 10 to 15 pounds for those above that weight. Ensure your pack sits comfortably, with the weight distributed evenly and positioned higher up your back, closer to your shoulder blades.
Rucking Recommendations: How to Kick Things Off!
For your inaugural rucking session, set a time goal, such as walking for 10 minutes in one direction and then back—aim for three times a week. Gradually increase your time as you grow more accustomed to walking with weight. To enhance your experience, check out guided walks and motivational podcasts available in the Start TODAY app.
If you can't venture outdoors, rucking on a treadmill is a fantastic alternative. Trainer Linkul rucks twice a week on a treadmill and ventures outside for his third weighted walk.
Level Up: Consider Specialized Gear!
As you get more into rucking, you might want to invest in specialized equipment like a comfortable backpack with a hip strap or a weighted vest. Don't forget to wear sturdy sneakers or hiking boots and consider using walking poles for added stability as you boost your strength on this new walking journey!