FRIDAY, Nov. 1, 2024 (HealthDay News) — Maintaining or initiating regular physical activity (PA) after a dementia diagnosis is associated with a reduced risk for all-cause mortality, according to a study published online Oct. 29 in the British Journal of Sports Medicine.

Kye-Yeung Park, from the Hanyang University College of Medicine in Seoul, South Korea, and colleagues examined associations between the amount and changes in regular PA before and after a diagnosis of dementia and all-cause mortality risk and whether these associations differ by PA intensity (light, moderate, or vigorous). The analysis included data from 60,252 individuals newly diagnosed with dementia (2010 to 2016) followed for a mean 3.7 years.

The researchers found that higher PA levels after dementia diagnosis were associated with a dose-dependent decrease in mortality risk. Compared with remaining inactive, maintaining regular PA was associated with the lowest mortality risk (hazard ratio [HR], 0.71). This decrease in mortality risk with sustained engagement in PA persisted across intensities (light: HR, 0.70; moderate: HR, 0.74; and vigorous PA: HR, 0.70). There was a 20 percent reduction in mortality risk with initiating any PA intensity after a dementia diagnosis. Associations remained in Alzheimer disease.

“Lifestyle modifications promoting PA might offer survival benefits for individuals with dementia,” the authors write.

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Everyone loves a shortcut. Any time you see a patch of grass at the corner of a pavement, it’s bound to be trampled down by people looking to shave milliseconds off their journey. The problem is, in the fitness world, you’ll be hard-pressed to find many shortcuts that actually work.

Rucking – wearing a weighted backpack while you walk – could be one of the few exceptions. So I decided to give it a go, committing to walking 10,000 steps a day for a week with a weight on my back.

The practice originates in the military, but it’s attracted the masses in recent years thanks to its accessibility and appealing effort-to-reward ratio. Simply add weight to your walks to amplify the intensity and challenge your heart, lungs, legs, core and more. This can boost your fitness and build strength throughout your body – not a bad return from a pop to the shops, or any similar short jaunt.

With the practice promising to make fulfilling my fitness fix feel like a walk in the park, I slid on my rucksack and set off – here are five things I learned.

Rucking is accessible

When you start a new type of exercise, there’s usually a period where you don’t have a clue what you’re doing. Case in point: my early teenage gym sessions consisted of a few ropey bicep curls and 20 minutes on the treadmill. But with rucking, I found this wasn’t the case.

Without wanting to brag, I’ve walked with a backpack before, and rucking was just that with a little extra weight. Once I’d acknowledged the slight shift in my centre of gravity, I was good to go.

Another important point to note is that, while I used a purpose-built backpack and weight plates from rucking specialists GoRuck, you don’t actually need any specialist equipment to get started.

“If you want to start with a lighter weight, I suggest just throwing a few household items in a bag,” says Nichele Cihlar, GoRuck’s director of training. “My water bottle is really large and heavy, so you can put something like that in your ruck then work your way up.”

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It’s versatile

I walk quite a lot anyway, so rather than trying to fit in regular long rucks I decided to wear the weighted backpack as I went about my day-to-day life. And for me, this worked a treat.

“I always recommend keeping [your weighted bag] by the front door,” Cihlar says. “If you have to go and find the rucksack then find the weight plate for it, you might not bother to bring it. But if it’s right by the door, it’s easy to put it on.”

I wore mine for dog walks, a day in the office, a pop into town; when I was out of the house, the rucksack rarely left my shoulders. And I found I was able to rack up 10,000 steps per day fairly easily by taking this approach.

But rucking can also be a handy tool if you struggle to fit movement into your day. By increasing the intensity of walking as an activity, it means you can draw more benefits from a shorter stroll.

“I have a couple of French bulldogs and I live in Florida where it’s very hot, so they can’t go super long distances,” says Cihlar. “It’s shorter walks for us, so by adding a ruck to that I can get more out of it.”

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It can help you build strength

Wearing a weighted rucksack makes walking harder, and very few people would choose to make something harder unless it offered a whole bunch of benefits. Fortunately, rucking delivers on this front.

“Walking is largely a lower body activity, so the quadriceps, hamstrings and gastrocnemius  [muscles in the thigh and calf] are going to have to accommodate that heavier load,” Dr Elroy Aguiar, assistant professor of exercise science at The University of Alabama, tells me.

“As a result, you would get small improvements [in strength and bone density], especially if you do it over a prolonged period of time. You would also get some improvement in muscle mass from rucking, although it probably won’t be equivalent to what you could achieve from strength training.”

“Rucking also helps develop your core strength and the postural muscles in your upper back, because you’re holding that weight on your shoulders,” Cihlar adds.

After walking particularly hilly routes with a heavier weight, I found my thighs felt the familiar dull ache more commonly associated with a challenging leg day. And my upper traps (the muscles you can see around the base of your neck) were hit particularly hard when I was carrying higher loads.

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It’s not just a workout for your muscles

Strength is only one benefit to come from rucking. You’ll also call your heart and lungs into action for cardio perks, and you’ll work them harder than if you simply went for an unweighted walk.

“You’re carrying extra weight, and that extra weight costs you energy to move,” explains Dr Aguiar. “It’s going to increase your oxygen consumption and heart rate if you’re trying to maintain the same speed of walking.”

To test this, I did three 1.2km loops of my undulating local park – once without the rucksack, once carrying 15kg and once with 35kg, all at the same pace. According to my Apple Watch, he first lap burned an estimated 102 active calories and my heart rate averaged 88bpm, while the final lap used 119 active calories and my heart rate averaged 108bpm.

Perhaps this isn’t the most mind-blowing difference, but I found these incremental jumps added up over the course of the week. Regularly raising your heart rate can help improve cardiovascular fitness too, and by hiking it higher you’re more likely to experience this benefit.

As someone who exercises regularly, this final fitness perk wasn’t as much of a pull factor for me. But I did draw another less expected benefit from my rucking ventures: I enjoyed the challenge.

“The benefits are as much physical as they are mental,” says Cihlar. “I always say that you never leave the house to go for a ruck and come back in a bad mood. It’s a great way to clear your mind or get outside and get some fresh air, all while getting a good bang for your buck as far as time and fitness is concerned.”

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The weight you use is important 

Though it’s last on this list, this might be the most important point of all: rucking with a light backpack feels very different to rucking with a heavy one. That’s why it’s very important to find a weight that works for you, and vary it depending on the type of activity you’re doing.

Cihlar says she usually prescribes 30lb for men and 20lb for women (roughly 15kg and 10kg in UK plates) as baseline weights, but highlights how these loads “aren’t a starting point for everyone”.

“You can literally start with any backpack and put some weight in it, which can be your water bottle, some magazines, your snacks, whatever,” she says.

This can be progressed over time as your strength and fitness builds. Then, when you can happily carry more than 5kg, it might be worth investing in some rucking plates and a purpose-built backpack for comfort.

“We also make our Rucker 4.0 rucksacks so they can hold two plates, so if you’re a heavy hitter and you’re training for a hike you can bump it up to 60lb or 75lb,” Cihlar adds.

These heavier weights are more likely to trigger strength adaptations, but you don’t want to lift a load that’s too heavy for you and risk inury.

“As long as you’re [using a weight that means you’re] still able to walk and talk, as we say, then you’re OK,” Cihlar summises. “Your heart rate will be up, but you should still be able to carry on a conversation and breathe well.”

Personally, as someone who lifts weights regularly and weighs roughly 95kg, I found varying my rucksack between 15kg and 35kg worked for me, using the lighter load on longer walks or incidental steps, and the heavier total when I wanted to really push myself.

These heavier sessions were far more taxing on my muscles, and I could feel the impacts in my thighs and traps afterwards. Whereas, by the end of the week, carrying 15kg had become like a default setting and I felt comfortable carting it around.

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Will I continue rucking?

Even though my rucking challenge is over, my backpack and plates remain by the front door. I no longer use them as religiously as I did during my seven-day streak – I don’t feel the need to pick them up for every walk, or hit a quota like 10,000 weighted steps a day – but I still reach for them when taking my dog to the park, among other ventures.

Why? Because I like being able to elevate a short walk into an impromptu workout, especially on busy days when it would otherwise be tricky to fit one in. I really enjoy the challenge too, and find I invariably feel better after a quick weighted walk.

For these reasons and more, I’m hoping that rucking is a fitness trend that sticks around.

Read more: I tried the viral 75 soft fitness challenge – here’s what I learnt

Think about your fitness goals, must-have features, and preferred workouts to hone in on the type of bike that’s work for you. “Check out reviews, comparison shop, read the details, and consider test-driving your bike in person—at a shop, a showroom, or a friend’s place—before purchasing,” Schneider suggests. You could also think about the bikes you’ve liked at different studios and gyms, and jot down some pros and cons of each, Natalie Qayed, a NASM-certified personal trainer and master instructor at Cycle Haus Nashville, tells SELF.

Size

“If you’re someone like me who lives in an upstairs dwelling, then size, weight, and ease of moving the bike is important,” Fu tells SELF. “Some bikes have large monitors that can make the bike [heavy and] difficult to move.” And if you’re tight on space, be sure to check the bike’s dimensions before you buy to make sure it’ll fit in your room. Schneider says to account for any moving parts and appendages, such as handlebars, and ensure there’s enough clearance between you and your ceiling (especially if you’re using dumbbells or standing while cycling).

Comfort

There’s nothing worse than splurging on a quality exercise bike, only to realize the seat feels like a wooden plank or the handlebars are stuck in an awkward position. So make sure to consider the bike’s design. Some models offer adjustable handlebars and seats, allowing you to customize the fit for your body and encourage proper form. This feature is particularly beneficial if multiple people will be using the bike.

Noise level

When shopping for an exercise bike, noise level is an important factor to consider, especially if you live in an apartment or share walls with neighbors. According to Schneider, bikes with chains tend to be significantly noisier than ones that use belts to spin the wheels. Bikes with magnetic resistance mechanisms are also quieter to use.

Technology and programming

When choosing a bike, consider features like the type and size of screen (say, an HD touchscreen versus an LED panel), tilt or pivot options that allow you to use the display for off-bike cross-training workouts, and auto-adjusting resistance capabilities during trainer-led classes. Some questions to ask yourself: Do you prefer a bike with built-in programming, or are you fine with streaming workouts through your own device? Do you want to track your metrics, such as heart rate or calories burned, in real time or post workout? These preferences can help narrow down your options.

Accessories

Think about the little things that can make your workouts more enjoyable and efficient, like consoles, tablet holders, and water bottle cages. You might also want to look for features like dumbbells or weight bars (and spots to stow them on the bike) if you plan to incorporate strength training into your cycling practice.

Price and value

You can definitely find a less expensive, no-frills bike that’ll help you get your workouts in, but a bike with a sturdy design or high-end add-ons will likely cost more. “You get what you pay for,” Qayed says. She cautions to be wary of cheaper bikes that appear to have tons of features and tech. “As with most fitness machines, if the price seems too good to be true, it probably is.”

Types of exercise bikes

Looking for a road-style bike, a low-impact recumbent bike, or an air bike for those HIIT workouts you’ve been wanting to try? If you’re a newbie and that all sounds like gibberish to you, don’t worry—you’re not alone. To help paint a clearer picture, here’s a breakdown of the different types of exercise bikes.

How we test exercise bikes

To give you top-notch recommendations, our team of testers put each bike through a series of rigorous tests to see how well they perform and hold up over time. Below are a few categories we focus on, but for the extensive list, check out our full fitness methodology.

FAQs

What exercise bike is best?

The answer really depends on your individual needs, such as whether you’re after a low-impact ride (like the NordicTrack R35 Recumbent) or top-tier programming with expert instructors (looking at you, Peloton Bike+) Your height, weight, age, health, and even any past injuries all come into play when choosing a bike, as do your fitness goals (like building muscle, increasing endurance, or just staying active).

Is 30 minutes a day on an exercise bike enough?

“Most heart health guidelines suggest 30 minutes, five times per week to help maintain a healthy cardiovascular system, but it also depends on your goals and the style of training,” Dr. Clayborne tells SELF. For example, if you’re hoping to build stamina, you may want to increase your workout time or resistance. Or, if you have health conditions like diabetes or cardiovascular disease, you should consult your physician or physical therapist before beginning cycling, he says. “It’s important to gradually work up to 30 minutes if you’re starting from scratch,” he advises.

What type of bike is best for exercise?

Take into account your overall health, what features matter to you the most, and what you’re trying to achieve to help inform what’s right for you. Are you looking for your bike to help with cardio fitness, strength, or recovery? Different bikes suit different needs.

How much do exercise bikes cost?

Exercise bikes can range widely in price, depending on features like tech, build quality, and resistance options. In this roundup alone, you’ll see bikes priced anywhere from $300 to $2,000. The good news? There’s plenty of options that offer great value at a lower price point.

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