Health
What is rucking? This popular fitness trend goes back to basics for big gains
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.
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Retired Army Green Beret Jason McCarthy started his Florida-based company, GORUCK, based on the technique he learned in the service.
Inspired by a military training exercise, rucking involves walking while carrying a heavy load, usually in a backpack. (GORUCK)
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.
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“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.
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“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.”
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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.
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“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.
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Health
Alzheimer’s prevention breakthrough found in decades-old seizure drug
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A drug that has long been used to treat seizures has shown promise as a potential means of Alzheimer’s prevention, a new study suggests.
The anti-seizure medication, levetiracetam, was first approved by the FDA in November 1999 under the brand name Keppra as a therapy for partial-onset seizures in adults. The approval has since expanded to include children and other types of seizures.
Northwestern University researchers recently found that levetiracetam prevented the formation of toxic amyloid beta peptides, which are small protein fragments in the brain that are commonly seen in Alzheimer’s patients.
The medication was found to prevent the formation of amyloid-beta 42 in both animal models and cultured human neurons, according to the study findings, which were published in Science Translational Medicine.
The effect was also seen in post-mortem human brain tissue obtained from individuals with Down syndrome, who are at high risk for Alzheimer’s disease.
The medication was found to prevent the formation of amyloid-beta 42 in both animal models and cultured human neurons. (iStock)
“While many of the Alzheimer’s drugs currently on the market, such as lecanemab and donanemab, are approved to clear existing amyloid plaques, we’ve identified this mechanism that prevents the production of the amyloid‑beta 42 peptides and amyloid plaques,” said corresponding author Jeffrey Savas, associate professor of behavioral neurology at Northwestern University Feinberg School of Medicine, in a press release.
“Our new results uncovered new biology while also opening doors for new drug targets.”
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The brain is better able to avoid the pathway that produces toxic amyloid‑beta 42 proteins in younger years, but the aging process gradually weakens that ability, Savas noted.
“This is not a statement of disease; this is just a part of aging. But in brains developing Alzheimer’s, too many neurons go astray, and that’s when you get amyloid-beta 42 production,” he said.
The effect was also seen in post-mortem human brain tissue obtained from individuals with Down syndrome, who are at high risk for Alzheimer’s disease. (iStock)
That then leads to tau (“tangles”) — abnormal clumps of protein inside brain neurons — which can kill brain cells, trigger neuroinflammation and lead to dementia.
In order for levetiracetam to function as an Alzheimer’s blocker, high-risk patients would have to start taking it “very, very early,” Savas said — up to 20 years before elevated amyloid-beta 42 levels would be detected.
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“You couldn’t take this when you already have dementia, because the brain has already undergone a number of irreversible changes and a lot of cell death,” the researcher noted.
The researchers also did a deep dive into previous human clinical data to determine whether Alzheimer’s patients who were taking the anti-seizure drug had slower cognitive decline. They reported that the patients in that category had a “significant delay” in the span from cognitive decline to death compared to those not taking the drug.
“This analysis supports the positive effect of levetiracetam to slow the progression of Alzheimer’s pathology,” the researcher said. (iStock)
“Although the magnitude of change was small (on the scale of a few years), this analysis supports the positive effect of levetiracetam to slow the progression of Alzheimer’s pathology,” Savas said.
Looking ahead, the research team aims to find people who have genetic forms of Alzheimer’s to participate in testing, Savas said.
Limitations and caveats
The study had several limitations, including that it relied on animal models and cultured cells, with no human trials conducted.
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Because the study was observational in nature, it can’t prove that the medication caused the prevention of the toxic brain proteins, the researchers acknowledged.
Savas noted that levetiracetam “is not perfect,” cautioning that it breaks down in the body very quickly.
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The team is currently working to create a “better version” that would last longer in the body and “better target the mechanism that prevents the production of the plaques.”
“You couldn’t take this when you already have dementia, because the brain has already undergone a number of irreversible changes and a lot of cell death.”
The medication’s common documented side effects include drowsiness, weakness, dizziness, irritability, headache, loss of appetite and nasal congestion.
It has also been linked to potential mood and behavior changes, including anxiety, depression, agitation and aggression, according to the prescribing information. In rare cases, it could lead to severe allergic reactions, skin reactions, blood disorders and suicidal ideation.
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Funding for the study was provided by the National Institutes of Health and the Cure Alzheimer’s Fund.
Fox News Digital reached out to the drug manufacturer and the researchers for comment.
Health
Seniors over 80 who eat specific diet may be less likely to reach 100 years old
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Older adults who avoid meat in their golden years may be less likely to reach age 100 than their meat-eating counterparts, new research suggests.
Researchers tracked more than 5,000 adults aged 80 or older who were enrolled in the Chinese Longitudinal Healthy Longevity Survey.
Between 1998 and 2018, data showed that those who did not eat meat were less likely to reach their 100th birthday than those who consumed animal products regularly.
The findings seem to contradict previous studies that have linked vegetarianism and plant-based diets to lower risks of heart disease, stroke, diabetes and obesity.
Most evidence supporting the benefits of plant-based diets comes from studies tracking younger populations, the researchers noted.
The findings contrast with previous research praising plant-based diets for their positive influence on heart health. (iStock)
The study, published in The American Journal of Clinical Nutrition, points to losses in muscle mass and bone density with age, shifts that can increase the risk of malnutrition and frailty in the “oldest old.”
As people enter their 80s and 90s, the nutritional priority often shifts from preventing long-term chronic diseases to maintaining day-to-day physical function, experts say.
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“The headline ‘vegetarians over 80 less likely to reach 100’ sounds surprising, because it contrasts with decades of data linking plant‑forward diets to lower chronic disease risk earlier in life,” Erin Palinski-Wade, a New Jersey-based registered dietitian, told Fox News Digital.
“However, once you see that this research is limited to adults over the age of 80 who are also underweight — and that this link disappears with the consumption of eggs, dairy and fish — the results are less surprising.”
While diets earlier in life tend to emphasize avoiding long-term disease, older age necessitates nutrients and weight maintenance, experts say. (iStock)
In those over 80, restricting animal proteins may be less likely to promote longevity, according to Palinski-Wade, who was not involved in the study.
Eliminating all animal protein — particularly in a population that may already experience diminished hunger cues — can make it more difficult to meet adequate protein needs, potentially increasing the risk of nutrient deficiencies, the nutritionist said.
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In addition to a higher tendency to be underweight, older populations also face a greater risk of bone fractures due to lower calcium and protein intake.
Potential limitations
The lower rate of vegetarians reaching 100 was only observed in participants identified as underweight, the researchers noted. No such association was found in people who maintained a healthy weight.
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Because being underweight is already linked to greater frailty and mortality risk, the researchers noted that body weight may partly explain the findings, making it difficult to determine whether diet itself played a direct role.
Those incorporating animal-sourced products other than meat were just as likely to live to 100. (iStock)
Additionally, the shortened lifespans were not found in people who continued to eat non-meat animal products, such as fish, dairy and eggs.
Older adults with these more flexible diets were just as likely to live to 100 as those eating meat, as these foods may provide the nutrients necessary for maintaining muscle and bone health, the researchers noted.
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“This is an observational study, so it can only show associations, and does not prove that avoiding meat directly reduces the odds of reaching 100,” Palinski-Wade added.
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The researchers suggested that including small amounts of animal-sourced foods could help older seniors maintain essential nutrients and avoid the muscle loss often seen in those who stick strictly to plants.
Eliminating all animal protein — particularly in a population that may already experience diminished hunger cues — can make it more difficult to meet adequate protein needs, potentially increasing the risk of nutrient deficiencies. (iStock)
Palinski-Wade offered some guidance for those looking to optimize nutrition later in life.
“For adults in their 80s and beyond, especially anyone losing weight or muscle, the priority should be maintaining a healthy weight and meeting protein and micronutrient needs — even if that means adding or increasing fish, eggs, dairy or well‑planned, fortified plant proteins and supplements.”
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Strict vegan or very low‑protein patterns at that age should be carefully monitored by a dietitian or clinician, with attention to B12, vitamin D, calcium and total protein, according to Palinski-Wade.
“Younger and healthier adults can still confidently use plant‑forward or vegetarian patterns to lower long‑term chronic disease risk,” she added.
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