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.
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.
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.
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.
Use left and right arrow keys to navigate between menu items.
Use escape to exit the menu.
Sign Up
Create a free account to access exclusive content, play games, solve puzzles, test your pop-culture knowledge and receive special offers.
Already have an account? Login
NEWYou can now listen to Fox News articles!
A popular class of weight-loss drugs may prevent life-threatening cardiac complications by opening microscopic blood vessels that often remain blocked after a heart attack, according to a study published this week in Nature Communications.
The research, led by the University of Bristol and University College London, identified a biological brain-gut-heart signaling pathway.
This discovery appears to explain how GLP-1 drugs — which mimic glucagon-like peptide-1, a hormone that helps regulate blood sugar and appetite — protect heart tissue from a condition known as “no-reflow.”
“In nearly half of all heart attack patients, tiny blood vessels within the heart muscle remain narrowed, even after the main artery is cleared during emergency medical treatment,” Dr. Svetlana Mastitskaya, the study’s lead author and a senior lecturer at Bristol Medical School, said in a press release.
“This results in a complication known as ‘no-reflow,’ where blood is unable to reach certain parts of the heart tissue.”
In nearly half of all heart attack patients, tiny capillaries (blood vessels) remain narrowed even after the main blocked artery is cleared. (iStock)
This lack of blood flow increases the risk of heart failure and death within a year. GLP-1 medications could prevent this, according to the researchers.
How it works
When the GLP-1 hormone is released in the gut or administered as a drug, it sends a signal to the brain, which then sends a signal to the heart that switches on special potassium channels in tiny cells called pericytes.
CLICK HERE TO DOWNLOAD THE FOX NEWS APP
When these channels open, the pericytes relax, which allows the small blood vessels (capillaries) to widen and improve blood flow to the heart muscle, the researchers noted.
CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER
The new study used animal models and cellular imaging to track how GLP-1 interacts with heart tissue. When the researchers removed the potassium channels, the drugs no longer protected the heart — confirming they play a key role.
The findings suggest that existing GLP-1 medications, already used for type 2 diabetes and obesity, could be repurposed as emergency treatments. (iStock)
The findings suggest that existing GLP-1 medications, already used for type 2 diabetes and obesity, could be repurposed as emergency treatments during or immediately after a heart attack to reduce tissue damage.
CLICK HERE FOR MORE HEALTH STORIES
The researchers noted several limitations, including that the study relied on animal models.
Clinical trials are necessary to determine whether the brain-gut-heart pathway operates with the same timing and efficacy in humans.
While the study highlights the drug’s immediate benefits during a heart attack, it des not establish whether long-term use of these drugs provides a pre-existing level of protection. (iStock)
Additionally, while the study highlights the drug’s immediate benefits during a heart attack, it does not establish whether long-term use of the medication provides a pre-existing level of protection.
TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ
The research was primarily funded by the British Heart Foundation.
Related Article
NEWYou can now listen to Fox News articles!
Collagen supplements have exploded in popularity, touted as everything from an anti-aging miracle to a muscle recovery booster.
But a sweeping new review conducted by U.K. researchers suggests that while collagen may help improve skin elasticity and ease arthritis pain, it does little for athletic performance or wrinkle reduction.
Researchers from Anglia Ruskin University analyzed 16 systematic reviews and 113 randomized controlled trials involving nearly 8,000 participants worldwide, which they say is the most extensive evaluation of collagen’s health effects to date.
The review found consistent evidence that collagen supplementation improves skin elasticity and hydration over time and provides significant relief from osteoarthritis-related joint pain and stiffness, according to findings published in Aesthetic Surgery Journal Open Forum.
A large U.K. review found that collagen supplements may improve skin elasticity and hydration over time. (iStock)
The researchers, however, did not find meaningful improvements in post-exercise muscle recovery, soreness or tendon mechanical properties (strength, springiness and stretch resistance).
“Collagen is not a cure-all, but it does have credible benefits when used consistently over time, particularly for skin and osteoarthritis,” co-author Lee Smith, professor of public health at Anglia Ruskin University, said in a statement.
EXPERIMENTAL SERUM SHOWS PROMISE IN REVERSING BALDNESS WITHIN 20 DAYS
“Our findings show clear benefits in key areas of healthy aging, while also dispelling some of the myths surrounding its use,” Smith added.
Collagen, the most abundant protein in the body, supports skin, bones, tendons, cartilage and connective tissue, according to experts. Natural collagen production begins to drop in early adulthood and declines more sharply with age.
The study found that collagen supplements may help reduce joint pain and stiffness in people with osteoarthritis. (iStock)
The review found that long-term collagen supplementation was linked to improved skin firmness and hydration, but did not help skin roughness — a proxy for visible wrinkles.
Benefits appear to accumulate gradually, suggesting that collagen should not be viewed as an “anti-wrinkle ‘quick fix,’ but as a foundational dermal support for individuals seeking holistic skin maintenance,” the researchers said.
“If we define anti-aging as a product or technique designed to prevent the appearance of getting older, then I believe our findings do support this claim for some parameters,” Smith told the BBC. “For example, an improvement in skin tone and moisture is associated with a more youthful-looking appearance.”
Collagen supplementation was linked to reduced pain and stiffness in people with osteoarthritis, with stronger benefits seen over longer periods of use, and showed modest improvements in muscle mass and tendon structure that may support healthy aging.
Collagen did not significantly improve skin roughness, a marker of visible wrinkles. (iStock)
However, it did not show meaningful results when used as a fast-acting sports performance supplement, and evidence for benefits related to cholesterol, blood sugar, blood pressure and oral health was mixed or inconclusive.
Dr. Daniel Ghiyam, a California-based physician and longevity specialist, said the findings align with what he sees in clinical practice.
CLICK HERE FOR MORE LIFESTYLE STORIES
“Collagen is a targeted support tool, not a foundation of health or performance,” Ghiyam, who was not involved in the study, told Fox News Digital. “When marketed that way, it makes sense. When marketed as a cure-all, it doesn’t hold up to the data.”
The authors noted that while many previous collagen studies have received financial support from the supplement industry, the current review did not receive industry funding.
Experts say collagen supplements may offer modest benefits for skin hydration and joint comfort, but they are not a cure-all. (iStock)
The team called for more high-quality clinical trials examining long-term outcomes, optimal dosages and differences between collagen sources, such as marine, bovine and plant-based alternatives.
Among its limitations, the review could not determine whether certain forms of collagen work better than others or what the optimal regimen should be.
TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ
While the review included randomized controlled trials, the quality of the studies varied, with newer research generally showing stronger results.
Experts say more data and studies are needed to build on the findings. They also noted that diet plays a crucial role in skin health.
Collagen supplements, often sold as powders or pills, may improve skin elasticity and ease joint pain, experts say. (iStock)
Dr. Erum Ilyas, a Pennsylvania-based dermatologist and chair of dermatology at Drexel University College of Medicine, noted that the review analyzed previously published meta-analyses rather than generating new primary data.
CLICK HERE TO DOWNLOAD THE FOX NEWS APP
“At this time, I have not seen sufficiently strong independent evidence to routinely recommend collagen supplements to my patients,” Ilyas, who was not involved in the review, told Fox News Digital.
“Although some studies show modest improvements in markers such as hydration and elasticity, there remains limited independent, biopsy-confirmed evidence demonstrating sustained increases in dermal collagen content,” she added.
Fox News Digital has reached out to the researchers for comment.
Related Article
Will Ohio State Record-Breaker Bruce Thornton Be the Last of His Kind?
5-seed Oklahoma knocks off Florida 82-64 to advance to the SEC Women’s Basketball Tournament quarterfinals
Oregon Lottery Pick 4 results for March 5
Pennsylvania man arrested for allegedly feeding pet parakeet marijuana and beer
RI Lottery Numbers Midday, Numbers Evening winning numbers for March 5, 2026
Florida High School Football Rankings: Top 25 teams – Oct. 21
Cleary's 21 help Le Moyne down Central Connecticut State 69-64 in OT
How old is Bo Nix? What to know about Oregon quarterback ahead of 2024 NFL Draft
99th annual Pony Swim held in Virginia
Indiana Members Credit Union announced as new anchor tenant at Bottleworks District
DOJ continues Biden autopen probe despite former president unlikely to face charges
Fact check: Did French border guards mock influencers returning from Dubai amid Iran war?
Iran’s fight for survival / The widening war / Trump’s nebulous goals : Sources & Methods
Map: 4.9-Magnitude Earthquake Shakes Louisiana
Paxton vows he’s ‘staying in this race’ even if Trump backs Cornyn in Texas GOP clash
-
World1 week agoExclusive: DeepSeek withholds latest AI model from US chipmakers including Nvidia, sources say
-
Wisconsin4 days agoSetting sail on iceboats across a frozen lake in Wisconsin
-
Massachusetts1 week agoMother and daughter injured in Taunton house explosion
-
Massachusetts3 days agoMassachusetts man awaits word from family in Iran after attacks
-
Maryland5 days agoAM showers Sunday in Maryland
-
Florida5 days agoFlorida man rescued after being stuck in shoulder-deep mud for days
-
Denver, CO1 week ago10 acres charred, 5 injured in Thornton grass fire, evacuation orders lifted
-
Oregon7 days ago2026 OSAA Oregon Wrestling State Championship Results And Brackets – FloWrestling