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| Older People Rucking |
General Safety of Rucking for Older Adults
Benefits: Rucking offers numerous health benefits for older adults, such as improved cardiovascular health, increased muscle strength, better bone density, and enhanced endurance. It’s a low-impact exercise, making it easier on the joints compared to running.
Risks: Potential risks include joint stress, back pain, or injuries, especially if the weight is too heavy or if proper form is not maintained. Older adults with pre-existing conditions should approach this with caution, especially if they have any existing heart, lung, back, shoulder, leg, or foot issues.
Recommendations for Safe Rucking
Start Light: Begin with 10-15% of your body weight and gradually increase as strength and endurance improve.
Proper Footwear: Use supportive, cushioned footwear to prevent foot and ankle injuries.
Form and Posture: Maintain a straight back, engage the core, and avoid leaning too far forward or backward.
Health Check: Consult a healthcare provider before starting, especially if you have chronic health conditions or are new to exercise.
Expert Opinions and Studies
Support: Experts suggest that with proper guidance, rucking can be a safe and effective exercise for older adults. Studies show that weight-bearing exercises like rucking can help prevent osteoporosis and improve muscle function.
Caution: Other experts advise paying close attention to body signals and avoiding overexertion. It’s important to start slowly and build up gradually to prevent injury. If you experience significant pain after a rucking session, reduce the weight for the next session, decrease your walking speed, or take a day off to recover before attempting to ruck again.
Practical Tips
Warm-Up and Cool Down: Always warm up before and cool down after rucking to reduce the risk of injury
Stay Hydrated: Carry water, especially for longer distances, or in hot weather.
Buddy System: Rucking with a partner can enhance, safety, and enjoyment.
Conclusion
My Personal Experience
At 66 years old, I ruck 5 days a week using 27 of the available 35 lbs. in my vest. I do 4 laps each time I ruck around my block, which takes about 1 hour. I have been rucking now for about 6 months and I have gotten stronger which has allowed me to incorporate squats and reverse push-ups into my rucking routine. Following each rucking session I also walk the stairs in my house ( 130 stairs ). Once I complete my rucking for the day and I take off my vest I feel like I can fly. Since I started rucking my legs are more toned, my posture has improved, I sleep much better and I feel like I did when I was in my 20s.
To find out how I got into Rucking and my current Rucking routine click the following link - My Rucking Experience
Hopefully this is something you will find interesting to pursue so click this link to get started on your Rucking journey and happy travels - Go Ruck
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