Rucking, a fitness activity that’s growing in popularity, is much simpler than it might sound.

Inspired by a military training exercise, it involves walking while carrying a heavy load — usually in a backpack — to reap a number of health benefits.

As the weather cools down, adding weight to your fall walk or hike can enhance your workout, fitness experts say.

TO IMPROVE YOUR SLEEP, DO THIS ACTIVITY BEFORE BED, EXPERTS SUGGEST

Retired Army Green Beret Jason McCarthy started his Florida-based company, GORUCK, based on the technique he learned in the service.

The company has conducted more than 10,000 live rucking events since 2010, according to its website, and there are more than 500 independently owned GORUCK clubs around the world.

In an on-camera interview with Fox News Digital, the CEO called rucking “really simple,” as it only requires putting weight in a backpack or “rucksack” and walking.

WWII VETERAN, 95, STILL WORKS OUT AT LOCAL GYM EVERY WEEK: ‘I’M IN CONTROL’

“It’s carrying weight,” he said. “Rucking is the foundation of special forces training — or any infantry training, for that matter.”

“You pick up weight, things are heavy – ammunition and weapons and mortars and food and batteries and radios … and you have to transport that, so you’re rucking it.”

Rucking has been linked to a number of health benefits, experts say. (GORUCK)

The concept of rucking goes all the way back to the hunter-gatherer days, McCarthy noted.

“The original rucksack was whatever animal you brought back to the tribe to eat for dinner and someone had to put that on their back and carry it,” he said.

‘SILENT WALKING’ TREND: PSYCHIATRIST SHARES STRESS-RELIEVING BENEFITS OF STROLLING IN SILENCE

“Humans are uniquely built to carry like that, so this is not some fad, it’s not some exercise machine. It’s something we’re innately built to do.”

Rucking can be considered “cardio for people who hate cardio,” McCarthy said, as it allows people to increase their heart rate without exerting too much energy.

“This is not some fad … it’s something we’re innately built to do.”

The activity is also much lower-impact than other exercises like running, and it can be scaled back depending on how much weight is added, he noted.

“It’s really accessible to all,” McCarthy said. “Go out and be more active.”

Rucking is “highly accessible,” a fitness trained said, as it can be done “almost anywhere … on trails, in the city or even on a treadmill.” (GORUCK)

McCarthy recommends that first-time ruckers “add a little weight, add a little challenge to your life — 10, 20, 30 pounds — and just sort of carry it around.”

An additional challenge is to ruck while walking the dog or pushing the kids in a stroller, he said, with some added weight in a backpack.

Maximizing rucking results

In a separate conversation with Fox News Digital, celebrity personal trainer Kollins Ezekh confirmed that rucking can enhance cardiovascular endurance, strengthen muscles and improve posture.

Rucking engages the core, back, legs and shoulders, providing a “full-body workout” without high impact on the joints, according to the Los Angeles-based trainer.

Rucking engages the core, back, legs and shoulders, providing a “full-body workout” without high impact to joints. (GORUCK)

“Rucking is also a calorie burner, making it a great option for those looking to shed weight,” he said. “It’s simple, requires minimal equipment and can be scaled up by adjusting the weight.”

CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER

Ezekh has recommended rucking to his personal training clients, especially those seeking a low-impact cardio option.

Using proper footwear and technique are key to minimizing risks, a trainer said. (iStock)

“Clients who have incorporated it into their routines have reported increased endurance, [as well as] improved posture and strength, particularly in their core and back,” he told Fox News Digital.

“It also adds variety to their workouts and complements other forms of exercise like running or strength training.”

Rucking without risks

Although it can be an effective workout, Ezekh cautioned that improper rucking technique can come with risks.

“Carrying too much weight or not distributing it evenly can lead to poor posture, strain on the lower back or joint issues,” he said, noting that it’s best to start with a lighter load and slowly increase the weight.

For more Health articles, visit foxnews.com/health

“The key is to progress gradually and stay mindful of form, ensuring long-term sustainability without injury,” he advised.

Rucking encourages people to move more, while adding a little more challenge to a basic walk, the expert said. (GORUCK)

Proper footwear and technique are also key to minimizing risks, Ezekh said, ensuring that the weight is balanced and preventing unnecessary strain.

The activity can be modified to meet almost any fitness level, the trainer noted – yet older adults should consult with a health care provider before trying it.

The imminent presidential election is having an impact on Americans’ mental health.

A recent national survey by AMFM, a residential mental health treatment system based in California, analyzed the anxiety levels of 2,000 Americans during an election year.

Nearly 22% of the respondents reported that election coverage was having a negative effect on their mental health.

ELECTION CONCERNS LEAD TO SHOCKING BAN AT FALL WEDDING

Navigating misinformation (57%) and “doom and gloom” messaging (56%) were identified as key stressors, as well as concern about the election’s aftermath (54%) and worry that their candidate of choice would not win (42%).

Overall, 30% of respondents reported increased anxiety related to the election, 22% said they felt overwhelmed and 18% experienced anger.

Almost 53% said they avoid election-related conversations to prevent anxiety.

More than 73% of respondents have not sought support for election-related anxiety – and don’t plan to, they said.

AS ELECTION NEARS, STRESS EATING NEEDS A SHARP EYE: ‘IT’S DESTRUCTIVE BEHAVIOR’

AMFM concluded that it is crucial for individuals to “seek balance, limit their exposure to anxiety-inducing content, and consider seeking support when needed.”

Another survey by LifeStance Health – a mental health care network headquartered in Scottsdale, Arizona – found that the presidential election is a “significant source of stress and anxiety” for Americans.

In one survey, respondents indicated that navigating misinformation (57%) and “doom and gloom” messaging (56%) were key stressors, as well as concern about the election’s aftermath (54%) and worry that the preferred candidate would not win (42%). (AP Images)

The survey, which polled over 1,000 Americans online in August 2024, found that 79% of people experience election anxiety.

Younger Americans are more likely to be affected, the results showed, including 64% of Gen Z and 54% of millennials.

HEART ATTACKS MORE LIKELY DURING PRESIDENTIAL ELECTIONS AND OTHER STRESSFUL TIMES, STUDY SHOWS

More than half (57%) of respondents said they think about the election daily, while 31% said they think about it multiple times a day.

Meanwhile, 44% of Gen Zers have postponed major milestones in their lives such as moving, going to college, getting married or having kids because of anxiety about the political climate.

Nearly two-thirds of respondents speak with therapists about politics and the election, the LifeStance survey found. (iStock)

This anxiety is also driven by friends and family, as 44% of respondents said political or election-related discussions have led to conflicts.

More than two-thirds (72%) of respondents said social media and other news coverage contribute to their election anxiety, while 34% admitted to unfollowing or blocking a friend or family member on social media due to their political views.

Alleviating election anxiety

Some mental health experts refer to political-related anxiety as “election stress disorder,” according to MK Clarkin, a licensed clinical social worker and executive clinical director at LifeStance Health in St. Louis, Missouri.

“People often report increased anxiety, depression, trouble focusing and more,” she told Fox News Digital. “Feeling a deep sense of losing control over personal lives understandably creates a sense of distress for many people.” 

Voters make their selections at voting booths on Oct. 17, 2024, in Hendersonville, North Carolina. (Melissa Sue Gerrits/Getty Images)

Experts shared a few coping methods to help keep your mental health in check through the election.

6 tips to calm down

1. Practice grounding techniques

Christina Kayanan, a licensed therapist in California and executive director of AMFM, suggested practicing grounding techniques, such as the 5-4-3-2-1 method, to help bring your focus away from worrying about the future and back to the present.

An expert encouraged building a self-care routine and practicing grounding techniques to reduce anxiety. (iStock)

“In this exercise, you acknowledge five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste,” she shared with Fox News Digital. “Grounding can disrupt anxious thought patterns and restore a sense of control.”

2. Build a self-care routine

Building a self-care routine, including mindfulness, meditation, exercise and deep breathing, can help calm the nervous system, according to Kayanan.

“A routine helps structure your day, giving you something predictable to rely on,” she said. “Even small, consistent habits, like journaling or taking short walks, can make a significant difference in managing anxiety.”

3. Challenge unhelpful thoughts

Unhelpful thoughts can include “all-or-nothing” thinking and catastrophizing a situation, which Kayanan noted can intensify anxiety.

People should edentify these thought patterns and challenge them with “evidence-based thinking,” the expert suggested.

For more Health articles, visit www.foxnews.com/health

“Ask yourself, ‘What evidence do I have for this thought? Is there another way to look at this situation?’” she advised. 

“By reframing anxious thoughts, you can reduce their emotional impact and regain a sense of balance.”

4. Limit caffeine and alcohol

Both substances can make anxiety symptoms worse by overstimulating the nervous system and impairing our “natural ability” to manage stress, according to Kayanan.

Alcohol and caffeine can make anxiety symptoms worse by overstimulating the nervous system, experts warn. (iStock)

Reducing these substances could help decrease physical anxiety symptoms and help maintain a “more balanced emotional state,” the expert said.

5. Set healthy boundaries

Kayanan promoted setting clear boundaries in relationships, work or social settings to reduce anxiety.

This might include saying no in certain situations, delegating tasks and setting limits on social media to prevent overstimulation and burnout.

CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER

These boundaries can also apply to election-related content, which Clarkin advised people to “be selective” about.

“Don’t be afraid to set boundaries around your digital consumption — set a ‘screen time’ limit, mute or unfollow accounts that share harmful content, and fact-check sources,” she advised.

“Most people do not post political content with the intention of having their minds changed via dialogue,” one expert said about engaging in social media discussions. (iStock)

Clarkin also discouraged engaging in political discussions on social media.

“Most people do not post political content with the intention of having their minds changed via dialogue,” she said. 

“So your energy is better spent on something else.”

6. Try progressive muscle relaxation

Progressive muscle relaxation (PMR) is a method that involves tensing and slowly relaxing different muscle groups “from your toes to your head,” Kayanan said.

The technique can help relieve physical tensions associated with anxiety, while increasing awareness of where you might be holding stress in your body.

“Practicing PMR can lead to greater relaxation and reduce overall anxiety levels by promoting a connection between body and mind,” she said.

Those who experience worsening anxiety or ongoing anxiety should reach out to a medical professional for help.

When you’re feeling unwell and symptoms are quickly getting worse, you know you need medical attention — but it’s not always possible to get a same-day appointment with your primary care physician.

When sudden and severe sickness requires immediate care, the two most common options are to visit an urgent care or to head to a hospital emergency room — but how do you know which is best?

Fox News Digital spoke with multiple doctors to determine when an urgent care center will suffice and when a trip to the ER is warranted.

MEDICAL STUDENTS OFFER HAIRCUTS AND GROOMING SERVICES TO PATIENTS: ‘SENSE OF HUMANITY’

When to go to an urgent care

Urgent care centers provide immediate health care services for walk-in patients, typically offering extended hours and same-day availability.  

They can be considered a “middle ground” between a primary care doctor and the ER, according to Mayo Clinic.

There are 10,728 active urgent care clinics in the U.S. as of earlier this year, according to Definitive Healthcare in Massachusetts.  

WHOOPING COUGH CASES UP MORE THAN 340% OVER THIS TIME LAST YEAR

Urgent care centers typically treat a broad spectrum of illnesses and injuries, and may have a treatment or procedure room for performing minor medical procedures such as stitches, casts and low-risk surgery under local anesthetic only, according to the same source.

Other services may include basic laboratory and imaging tests, as well as referrals for additional treatment. 

These centers can be staffed by doctors, nurse practitioners, physician assistants, nurses and other medical professionals.

Urgent care centers typically treat a broad spectrum of illnesses and injuries, and may have a treatment or procedure room for performing minor medical procedures. (iStock)

“If it is after hours or on the weekend, some conditions can accelerate pretty quickly and cannot wait until the next business day,” Mishi Jackson, M.D., lead clinician at Novant Health Union Cross Family Medicine in Winston-Salem, North Carolina, told Fox News Digital. 

“For example, a simple bladder infection can spread to the kidney and bloodstream and cause bad outcomes.” 

“Most patients are pretty good at determining what constitutes something minor versus something major.”

Advertisement

Jackson noted that not all urgent care centers offer the same services. She encourages patients to check in advance to make sure the center they are visiting can help with their needs.

“With minor injuries or illnesses, an urgent care facility may be appropriate,” Matthew Shannon, M.D., director of community emergency medicine at University of Florida Health in Gainesville, Florida, told Fox News Digital. 

AMID GROWING UK HEALTH CARE CRISIS, NEARLY 8 MILLION PATIENTS ARE WAITING FOR CARE, DATA SHOWS

“Most patients are pretty good at determining what constitutes something minor versus something major.”

Below are some of the conditions that can typically be treated at an urgent care, per Mayo Clinic’s website.

The ER is open 24/7 and is equipped to treat “life- or limb-threatening health conditions,” Mayo Clinic noted, such as seizure, stroke, severe bleeding, loss of consciousness, heart attack or other escalated medical crises. (KYW)

When to head to the ER

The ER is open 24/7 and is equipped to treat “life- or limb-threatening health conditions,” Mayo Clinic noted, such as seizure, stroke, severe bleeding, loss of consciousness, heart attack or other escalated medical crises.

The emergency room is equipped with critical care services and personnel that an urgent care clinic doesn’t have, including specialists in cardiology, neurology and orthopedics, according to the same source.

JOHNNY DEPP VISITS CHILDREN’S HOSPITAL DRESSED AS CAPTAIN JACK SPARROW IN ‘MAGICAL MOMENT’

The ER will also have access to imaging and laboratory equipment that may not be available at an urgent care.

Below are some of the types of conditions that warrant a trip to the ER, as listed on Mayo Clinic’s website.

• Chest pain or pressure
• Compound fracture (bone that protrudes through the skin)
• Head injuries
• Pneumonia
• Seizures
• Severe abdominal pain
• Shortness of breath
• Sudden, severe headache, or paralysis or weakness
• Uncontrolled bleeding

Chest pain or pressure is one of the symptoms that warrant a trip to the ER, experts say. (iStock)

Other emergency conditions include high fever, fainting or sudden onset of symptoms like speech difficulties, confusion or impaired movement on one side of the body, according to Shannon.

A patient who has been involved in a significant motor vehicle crash should also visit the ER.  

Patients may encounter wait times at emergency departments, Shannon noted. 

“All patients who present to emergency departments around the country are triaged according to a system of seriousness of complaints, their medical history and vital signs,” he told Fox News Digital.

Patients may encounter wait times at emergency departments, a doctor warned. (iStock)

“Patients who are identified as ill are brought back quickly, so the medical team can begin their assessment,” he went on. “Trained emergency nursing staff and other providers are assessing you as a patient and administering first-line care.”

“Your care really begins right when you walk in the door and talk to a nurse.”

CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER

If your condition is fairly mild, Shannon recommends trying to see your primary doctor, even if you have to wait a day. 

“If you believe you can wait, it’s certainly reasonable to try to get your primary care to see you,” he said.

“Unfortunately, we don’t seem to have enough primary care providers, and the demand for primary care continues to outstrip supply.” 

“With minor injuries or illnesses, an urgent care facility may be appropriate,” a doctor said. (iStock)

When to call 911

If any of the following apply, you should call 911 immediately, according to the American College of Emergency Physicians.

• Your condition is life-threatening and you need immediate medical attention
• You can’t move yourself or another person without causing additional harm
• You aren’t able to drive due to physical or emotional reasons and must be transported to a hospital ER

For more Health articles, visit www.foxnews.com/health

Mayo Clinic advises calling 911 “if you are having difficulty breathing, shortness of breath, a life or limb injury, or signs of stroke or heart attack.”