Fitness
I walked 10,000 steps a day with a weighted backpack – here’s why I’m not stopping
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.”
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.”
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.
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.”
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.
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.
Indoor cycling bikes (aka spin bikes)
Want that studio-class intensity? “Spin bikes are my go-to for an immersive group fitness experience,” says Hayes. “They’re built for both speed work and choreography.” The handles are out in front, causing you to lean forward as you pedal, similar to the position you’d have on a road bike. Fu says you can usually adjust the bike’s height, seat, and handlebars to fit your frame. And “most spin bikes offer a wide range of resistance to make the ride as easy or difficult as the rider wants,” she says.
“Upright bikes are similar to spin bikes, but are higher from the ground and have wider seat cushioning,” says Fu, noting that they are generally larger and mostly at gyms. The bike is designed in such a way that you essentially sit upright (hence the name) with the pedals directly under you. The handlebars are generally closer to your frame, which keeps you vertical, as opposed to leaning forward. The closer handle position also makes it more compact than other bike options.
With a reclined seat and backrest, recumbent bikes let you pedal in a supportive position that’s easy on your joints and lower back. The seat itself is also lower to the ground, which makes it easier to get in and out of, says Fu. As Dr. Clayborne mentioned above, these bikes are ideal for anyone with past knee or hip injuries, or for older adults looking for a low-impact option.
Air bikes (aka fan bikes)
“Air bikes are the powerhouses of the bunch,” says Hayes. Designed with moving arms and a large fan that creates resistance as you pedal, the bike provides an intense full-body workout. The harder and faster you go, the more challenging the ride will be. “They’re brutal, but effective for conditioning work,” he says.
If you’re short on space, these bikes are designed to fold up for easy storage when not in use. While they might not have all the high-tech features of larger bikes, they still offer “a high quality workout without sacrificing living space,” says Hayes.
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.
When you’re investing in a piece of fitness equipment, you want it to last. Our testers ride these bikes at all different levels, making sure they can handle daily use, different body types, and even some environmental extremes (heat, dust, humidity). Does it wobble or feel solid under pressure? We’ve got the answers to keep your rides steady and worry-free.
This stands for adjustability, customizability and ergonomics—all factors that we consider to make sure the bike fits you, not the other way around. We check things like whether the bike adjusts to accommodate different heights, if the seat is comfortable for long rides, and whether the controls are easy to reach and tweak.
If you’re tight on space, you’ll want to know how much room the bike takes up and how easy it is to move around. We look at dimensions, foldability, and whether it’s portable enough to shift across different floors.
Fancy features hold a lot of weight, but only if they’re easy to use. We test the bike’s tech—like Bluetooth connectivity, touchscreen displays, and integrated apps—to see if they enhance your workout or just add frustration. Our goal? To help you focus on your ride, not on troubleshooting your tech.
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.
Related:
In the weight room of a gym located in the Moratalaz neighborhood in Madrid, three women and one man, all between 60 and 70 years old, chat while resting between sets of exercise. “We need to start thinking about Christmas dinner. We should start making reservations. We could go to the restaurant we went to last year,” says one of the women. “I can call now if you want and make a reservation,” the man responds, taking out his smartphone from his pocket. “Make a reservation for at least 25 people,” adds another person present.
That same day, in the afternoon, 350 kilometers away, in a municipal gym in a town in the l’Horta Sud region of Valencia, Yedri Martín, 64, attends her pilates and functional training classes. She is accompanied by a group of friends she has made between classes. They call themselves “the warriors”. “At first, we were just acquaintances from the town, but now we are great friends. So much so that we have even included our partners, who are delighted with how much fun we have,” she says. The gym classes have led to many other activities enjoyed together: hiking routes, popular races, meals and dinners, Latin dance classes, trips…
The “warriors”, as the group at Yedri Martin’s gym calls themselves
Juan Luis Muñoz, fitness coordinator at the Body Factory gym in Tres Cantos (Madrid), observes this reality every day during his work. He does so especially in the mornings, the time slot when more seniors attend, “especially in large sports centers, which tend to be quite crowded in the afternoons.” Additionally, during the mornings, as he points out, there are more activities specifically designed for this demographic: classes for a healthy back, maintenance gymnastics, aquafitness…
“I believe that beyond the health goal – aging actively, maintaining muscle mass, flexibility, etc. – among older people there is indeed a significant component of socialization, of interacting not only with people their age but also with younger people. There are older individuals who are very lonely and who find in the gym a way to socialize while doing something they understand is good for them,” reflects Muñoz.
Exercise against loneliness
According to 2021 data from the INE’s Population and Housing Census, in Spain there are more than two million households consisting of a single person over 65 years old. 70% of these households (over 1.4 million) are formed by a woman. And according to the results of the Barometer of Unwanted Loneliness in Spain 2024, 14.5% of the population between 64 and 75 years old experiences unwanted loneliness, a percentage that rises to 20% in the group of people over 75 years old; and is higher in both cases among women.
Unwanted loneliness among this population group, as pointed out by Esther Camacho, coordinator of the Working Group for the Promotion of Good Treatment towards Older People at the Official College of Psychologists of Madrid, is “one of the most significant social challenges” facing Western countries, including the United States, due to the consequences that this involuntary isolation has on the population. Not surprisingly, loneliness is directly linked to an increased risk of emotional, cognitive, and physical deterioration. “An active social life prevents the development of dementia and reduces the risk of depression and anxiety, which are very common issues in this population. Additionally, it also reduces the risk of falling into addictions, both substances and gambling; and of suffering from frailty, sarcopenia, and certain chronic diseases,” she points out.
An active social life prevents the development of dementia and reduces the risk of depression and anxiety”
The psychologist explains that social relationships and sense of belonging are affected by aging, as there is a disruption of roles due to retirement and/or the loss of loved ones. In this sense, Esther Camacho believes that gyms can be a space – as good as dance classes or any other activity involving social interactions – to feel part of something again and connected to the world. “Activities like these allow people to meet others with similar ideas, of the same and different ages; and these relationships create community, a sense of group, increase overall well-being, and help maintain the person’s identity and combat unwanted loneliness,” she explains.
This idea is shared by Dr. Ángel Durántez, a pioneer at the national level in promoting Proactive Preventive Medicine and Medicine for Healthy Aging. In his opinion, social relationships are as necessary for healthy aging as physical activity, so being able to develop both aspects in the same place is ideal. “It’s not the same to socialize at the bingo hall as it is at the gym. And it’s also not the same to go hiking alone as it is in a group,” asserts the expert, highlighting that socialization and sports positively reinforce each other: “Socializing at the gym improves adherence to physical activity, and we also know that exercising enhances the desire to communicate with others.”
Socializing at the gym improves adherence to physical activity”
A reflection seconded by Esther Camacho, who believes that socialization is a “strong motivator” for maintaining a commitment to exercise. “Many older people who might not feel motivated to exercise on their own find in these activities that community and that support that motivates them to continue even if it rains or snows. That sense of belonging is crucial for human beings, and the emotional support you get in these groups creates a virtuous circle that encourages exercise,” she argues.
Yedri Martin confirms this from experience, acknowledging that what motivates her the most to go to the gym every day is knowing that she will meet her group of friends. “Once there, I forget about any problems I may have and just focus on having a good time: we talk, laugh, and, of course, exercise, which helps us stay in good physical shape,” she concludes.
Oct 31, 2024 12:26 PM IST
Study finds a link between brief exercise time with better mental capabilities, helping you to focus and multitask better.
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