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
As people return to gyms or start new fitness routines in the new year, new research suggests that even a short burst of intense exercise could play a role in protecting against cancer. Scientists report that as little as 10 minutes of hard physical activity may help slow cancer growth.
The study found that brief, vigorous exercise quickly changes the mix of molecules circulating in the bloodstream. These rapid shifts appear to suppress bowel cancer cell growth while also speeding up the repair of damaged DNA.
How Exercise Changes the Bloodstream
Researchers at Newcastle University discovered that exercise raises the levels of several small molecules in the blood. Many of these molecules are known to reduce inflammation, support healthy blood vessels, and improve metabolism.
When scientists exposed bowel cancer cells in the lab to blood containing these exercise-driven molecules, they observed widespread genetic changes. More than 1,300 genes shifted their activity, including genes involved in DNA repair, energy production, and cancer cell growth.
Published in the International Journal of Cancer, the findings help clarify how physical activity may lower bowel cancer risk. The research shows that exercise sends molecular signals through the bloodstream that influence genes controlling tumor growth and genetic stability.
The results add to growing evidence that staying physically active is an important part of cancer prevention.
New Possibilities for Cancer Treatment
Dr. Sam Orange, Senior Lecturer in Clinical Exercise Physiology at Newcastle University and lead author of the study, said: “What’s remarkable is that exercise doesn’t just benefit healthy tissues, it sends powerful signals through the bloodstream that can directly influence thousands of genes in cancer cells.
“It’s an exciting insight because it opens the door to find ways that mimic or augment the biological effects of exercise, potentially improving cancer treatment and, crucially, patient outcomes.
“In the future, these insights could lead to new therapies that imitate the beneficial effects of exercise on how cells repair damaged DNA and use fuel for energy.”
Slowing Cancer Growth at the Cellular Level
The research team found that exercise increased the activity of genes that support mitochondrial energy metabolism. This helps cells use oxygen more efficiently.
At the same time, genes linked to rapid cell division were turned down, which may make cancer cells less aggressive. Blood collected after exercise also boosted DNA repair, activating a key repair gene known as PNKP.
The study included 30 volunteers, both men and women between the ages of 50 and 78. All participants were overweight or obese (a risk factor of cancer) but otherwise healthy.
Each volunteer completed a short but intense cycling test that lasted about 10 minutes. Researchers then collected blood samples and examined 249 proteins. Thirteen of those proteins increased after exercise, including interleukin-6 (IL-6), which plays a role in repairing damaged DNA.
Why Even One Workout Matters
Dr. Orange, a Clinical Exercise Physiologist at The Newcastle upon Tyne Hospitals NHS Foundation Trust, said: “These results suggest that exercise doesn’t just benefit healthy tissues, it may also create a more hostile environment for cancer cells to grow.
“Even a single workout can make a difference. One bout of exercise, lasting just 10 minutes, sends powerful signals to the body.
“It’s a reminder that every step, every session, counts when it comes to doing your best to protect your health.”
Bowel Cancer Rates and Physical Activity
Bowel cancer is the 4th most common cancer in the UK, after breast, prostate and lung cancer.
In the UK, one person is diagnosed with bowel cancer every 12 minutes, adding up to nearly 44,000 cases each year. Someone dies from the disease every 30 minutes.
Researchers estimate that regular physical activity lowers bowel cancer risk by about 20%. Exercise does not have to mean gym workouts or sports. Walking or biking to work, along with everyday activities such as gardening or cleaning, can also contribute.
Looking ahead, the research team plans to examine whether repeated exercise sessions lead to long-lasting biological changes. They also aim to study how exercise-related effects interact with common cancer treatments such as chemotherapy and radiotherapy.
Fitness
Expert-Approved Workout Gear, Apparel and More Award-Winning Products From the Women’s Health Fitness Awards
The start of a new year always brings with it lofty goals, inspiring resolutions and promises to oneself about prioritizing health and fitness. It’s overwhelming, to be quite honest, with social media feeds swarming about all the “it” gear, apparel and workout classes that promise to elevate your fitness routine.
Luckily, Women’s Health is here to help: Their annual Fitness Awards dropped earlier today, showcasing innovative at-home gear, a clever water bottle (that will truly help you drink more water), sports bras that actually stay in place and more.
Women’s Health Executive Health and Fitness Director Jacqueline Andriakos and her team spent the entire year trying out everything they could get their hands on in the fitness space. Their list of 60 winners promises to level up your routine in the new year.
See their top picks below across multiple fitness categories, starting at just $19.
Women’s Health Fitness Awards 2026 winners seen on TODAY
Level up your at-home gym with these dumbbells that feature an easy-to-grip exterior that’s soft on the palms, helping to prevent calluses or rough skin. Not only are they great for your palms, but Andriakos calls out a feature that offers support for your wrists too.
“The real hero feature is the square heads — they prevent wobbling and rolling, which is so important for wrist protection when you’re in high plank, doing renegade rows, or doing any stability-based training,” says Andriakos.
“We’re seeing a trend away from classic leggings toward slightly flowier gym-to-street pants, and these are such a comfortable, functional version of that,” says Andriakos referring to the Women’s Health pick for ‘Best Straight-Leg Bottom.’ “They hug in all the right places, come in tons of colors, and — bless them — they offer short, regular and long inseams, which I appreciate as a tall girl.”
This truly versatile shoe can be your new go-to for any activity — no matter if you’re an avid ClassPass user or prefer hot girl walks.
“They look sleek, they’re super bendy and comfortable, and they’re truly a hybrid shoe,” says Andriakos. “While you can tie them like regular sneakers, I love that they’re easy to slip on thanks to the heel loop—perfect for those moments when I’m holding my daughter and don’t have hands free to tie laces.”
This “no-frills” tote bag won for ‘Best Gym Tote,’ and is washable, meaning you can rid it of any gym-related odors alongside your used workout clothes each week. “It has all the functionality and compartments you’d want whether you’re going to and from the gym or just running around town,” says Andriakos, speaking to the bags’ versatility.
These were named the ‘Best Running Sock’ by the Women’s Health team, for their “lightweight and low-profile yet cushiony” fit.
“The biggest mistake I’ve made in the past with running socks is wearing ankle-cut and ending up with blisters or open wounds on the back of my ankles or heels,” says Andriakos. “The quarter rise on this pair means your ankle stays fully protected no matter your distance.”
“I really believe even the most mundane items can make daily habits — like hydration — feel more enticing,” says Andriakos, adding that the “window” on this water bottle helps give you visual cues on how much you’ve consumed.
Plus, you can switch out the caps for either a screw-off or straw lid, depending on your preferences. And, while the brand praises the bottles’ durability, if you happen to break it within the first year of ownership, they’ll send you a replacement.
More Women’s Health Fitness Awards 2026 winners to Shop
This super-stretchy, uber-lightweight tee was named the best for workouts, per Women’s Health. It provides a little more coverage compared to your average workout top, yet remains breathable for yoga or HIIT sessions.
“This bra is hands-down the best high-impact sports bra I’ve ever tried,” raves Andriakos, further calling it her holy grail. “I can’t stand dealing with hardware, clasps or removable pads, and this one eliminates all of that — you just slip it on with zero fidgeting. It does have adjustable straps, though, so you still get a bit of customization in the fit. I also love the scoop neckline. It’s flattering and pretty without being too low-cut, and it gives enough coverage that I never feel like I’m spilling out the top when I’m jumping around during workouts. It has supported me through different life stages, too — my chest has changed sizes during pregnancy and postpartum, and it’s fit me perfectly through all of it.”
While this bra can double as a workout tank in some ways, Women’s Health awarded it ‘Best Crop.’ It offers medium-support, that the brand says will aid you in any run, rep and even during recovery.
Bala prioritizes “comfort and convenience” in this mat, that they created to be a one-and-done solution for when you need a basic mat for floor workouts, or an assist during planks, lunges, step-ups and more.
“It is genuinely beautiful — and I know that sounds funny when talking about workout equipment, but you really do use the gear that appeals to you,” says Andriakos. “I love aesthetically pleasing equipment, and this mat has those chic curved edges and comes in that trendy foldable style.”
Vuori is a viral brand — with searches for store locations spiking 180% over the past month alone. These leggings are designed with recycled materials, but that doesn’t mean they compromise on moisture-wicking and multi-stretch features.
“They’re incredibly comfortable (and flattering) with the perfect mid- to high-rise waist, and there are no uncomfortable elastics or drawstrings,” says Andriakos.
Want a versatile pair of leggings that will carry you through any and all workouts? Women’s Health recommends this now award-winning pair, for its moisture-wicking fabric, range of sizes and comfortable, high-rise fit.
“I get a comment every single time I wear this fleece,” says Andriakos. “I’ve washed it dozens of times now, and it still feels just as soft, even after going through the washer and the dryer. I also love the elastic at the waist because you can cinch it for a more flattering, cozy look while keeping in extra heat. It’s stylish, eye-catching and helps me feel put-together in my activewear life.”
Chirp is also a Shop TODAY-favorite brand (their roller was a Gift We Love in 2025!), so its safe to say we weren’t surprised to see it earn another award, this time for their miniature massage gun.
“The Chirp Mini massager blends the percussion of a massage gun with the rolling motion of a foam roller,” says Andriakos. “It provides targeted relief to sore body parts and with three adjustable speeds, it’s gentler than other techy massage tools but still allows you to get meaningful relief.”
“The Power Pilates Kit from BetterMe is a bit an investment, but it is a worthwhile one — you get so much bang for your buck!” exclaims Andriakos. “The kit includes mini loop bands in both fabric and rubber, hand weights, grip socks, a Pilates ball, a Pilates ring and a weighted power ring. Basically everything you’d need for a traditional strength-focused resistance workout or a Pilates-sculpt session. It’s all compact equipment too, so if you’re traveling or packing a few things for on-the-go workouts, this bundle is incredibly versatile, so you never need to miss a workout.”
Women’s Health Fitness Awards 2025 previously seen on TODAY
Does sweat drip into your eyes or your hair get disheveled while working out? The Gymwrap 2.0 Headband promises to wick away sweat as you exercise. That way, you don’t have to worry about sweat getting into your eyes or your hair falling loose. The headband also has Evapocool fabric to keep it breathable, cool and ventilating while you wear it.
If you’re like us and have a growing collection of water bottles, you might want to add this Bala Bottle to your round up. Not only will it keep your drink cool, the booster ring on the cap can be used to mount your phone.
Remain hands-free during your runs with the SPI Running Belt. According to the brand, it’s a favorite amongst marathoners. And unlike some running belts on the market, the belt offers ample space and no bounce as you run.
According to the brand, this sandal absorbs 37% more impact than traditional footwear. Meaning, you should experience less stress on the knees, ankles and other joints as you recover. There’s also sizing for men, too, here.
Rhone’s Revive Pocket Leggings promise movement with ease. From its stretchy fabric, anti-odor technology, supportive waistband and oh, the phone pocket (of course!), these leggings should help you move about confidently during your workouts. Choose from this bright plum color above or one of their 15 shades, including black and navy from their core line.
Although the brand doesn’t have an option for men, they have some workout joggers available.
Meet the experts
Our team features a range of qualified experts and contributors in our broadcast segments to reveal the latest in trends, remarkable sale events and all things shopping across a variety of categories. These items were independently chosen by members of the Shop TODAY team along with Jacqueline Andriakos and the Women’s Health team.
- Jacqueline Andriakos, NASM-CPT, is the Executive Health and Fitness Director at Women’s Health, certified personal trainer and former group fitness class instructor.
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The Shop TODAY editors and writers search the internet to find the best products out there. We interview expert sources, comb through customer reviews and even use our own personal experiences to make shopping easier for our readers. For this particular article, the Women’s Health team submitted a list of their Fitness Awards winners, from which we chose products to feature on the show.
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The New Year is a time when many of us feel motivated to think more about our physical fitness. Lift heavier weights. Run longer distances. Shave a few seconds off that mile time. Whether you’re looking to hit a new PB or simply incorporate more movement into your daily routine, it’s easier to reach your goals if you surround yourself with positive affirmations about staying consistent and practicing discipline.
Lock in by watching these movies and shows that celebrate a good sweat session. You can stream these titles while climbing the Stairmaster, foam rolling after the gym, or enjoying a well-deserved rest day in a cozy, horizontal position. After all, visualization is one way to gear up to get moving — and it can be done from the comfort of your couch.
Final Draft
It’s never too late to restart a fitness journey. This Japanese series gathers together twenty-five former professional athletes — some of whom had no choice but to walk away from their respective sports, and others who retired on their own terms. They take part in a high-stakes survival competition, and the winner is awarded 30 million yen to kick-start their second-chance career. Among the participants: baseball legend Yoshio Itoi, soccer icon Yoshito Ōkubo, and three-division boxing world champion Hozumi Hasegawa.
Lorena, Light-Footed Woman
The sport of running is hard enough, but tackling a long-distance race without some good sneakers is a whole new kind of challenge. This short documentary introduces Lorena Ramírez, the member of Mexico’s Rarámuri community who earned the world’s attention in 2017 by competing in the Cerro Rojo UltraTrail, an ultramarathon of over 30 miles. She did so while wearing huaraches — traditional Mexican sandals — as well as her trademark long skirt and other customary indigenous garb.
The Other Shore: The Diana Nyad Story
Diana Nyad first gained acclaim in 1975 for swimming around Manhattan in record time. This documentary follows the long-distance swimmer as she pursues a perilous goal — swimming from Cuba to Florida without the use of a protective shark cage — a journey she attempts repeatedly, up until the age of 63. Afterward, queue up Nyad, the dramatic take starring Annette Bening as the athlete and Jodie Foster as her best friend and trainer, Bonnie Stoll.
Physical: 100
This search for the ultimate physique in Korea caught the attention of fitness lovers worldwide — for good reason. In this unique tournament, 100 athletes, bodybuilders, and military professionals take part in daunting challenges that test raw strength, speed, endurance, and technique. They face off in various trials until there’s only one competitor left standing. Want even more rivalry? Queue up Physical: Asia, the continent-wide spin-off in which athletes compete in teams representing their countries of origin.
SPRINT
This docuseries closely follows the world’s fastest athletes as they ready their bodies, minds, and spirits to compete in the 2024 Olympic Games in Paris. Created by the same team behind Formula 1: Drive to Survive, these episodes zoom in on American sprinters Gabby Thomas, Noah Lyles, Fred Kerley, Twanisha ‘TeeTee’ Terry, Kenny Bednarek, and Melissa Jefferson-Wooden, as well as runners from the UK, Ivory Coast, Italy, Jamaica, and Kenya. Watching these elite runners prove what the human body is capable of is apt inspiration for athletes at any level.
Tour de France: Unchained
Go behind the scenes of the world’s most thrilling race on two wheels: the Tour de France, the famed road cycling competition that spans approximately 2,200 miles over a period of three weeks. In each of its three seasons, the series embeds with multiple teams as they race while dealing with terrain, injury, and other setbacks. These episodes track the annual men’s competition in 2022, 2023, and 2024.
Ultimate Beastmaster
After countless hours of training, contestants take on the supersized obstacle course called “The Beast.” Produced by and featuring Sylvester Stallone, the international competition made history when it debuted with six localized versions in various countries, all featuring different competitors, hosts, and languages of origin. (The U.S. edition is hosted by Terry Crews and Charissa Thompson.) Also available to stream: Ultimate Beastmaster Mexico, hosted by Inés Sainz and Luis Ernesto Franco.
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