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Rucking is on the rise. It’s well established that Americans need to move more, and for many, walking is the most accessible form of exercise. “Walking reduces the risk of heart disease,

lowers blood pressure and LDL (the bad cholesterol), and strengthens the heart,” according to Dr. Dalia McCoy, a family medicine specialist at the Cleveland Clinic. “Walking helps the heart

be more efficient. As your fitness improves, your heart becomes more effective with each pump you perform for that type of exercise.”  Now, those wanting to amplify those positive effects

are rocking the ruck. In basic terms, rucking is walking with weight on one’s back. EXPLORE MORE Rucking elevates walking from simple cardio to compound resistance training through the

addition of a weighted backpack — and die-hard devotees say that added weight can help you lose weight. The low-impact exercise is rooted in military training, where “ruck” refers to a

rucksack and ruck marching, a core skill used by militaries worldwide. “The definition can be as simple as walking around with a backpack on a hike or as difficult as moving fast with all

your military gear, loaded for bear, over rugged terrain, infiltrating to your objective,” according to former Navy SEAL Stew Smith, a fitness instructor and special-ops coach. “But the

terms ruck, hump or forced march all really mean getting your gear from A to B in a backpack.” Among the tests the US Army requires of recruits looking to earn an Expert Infantryman Badge is

a 12-mile ruck, or foot march, which must be completed within three hours while carrying a staggering 35 pounds of gear. Research has also shown that rucking can improve muscle strength,

aerobic conditioning and endurance. Smith explained to CNN last year that people can burn 30% to 45% more calories via rucking than by walking without the extra weight. Per the Centers for

Disease Control and Prevention, adults need 150 minutes of moderate-intensity physical activity per week and at least two days of muscle-strengthening activity each week. Rucking, which

doubles as cardio and resistance training, helps folks meet both goals. Further, the added weight encourages proper posture and helps to build back strength, making it an excellent

counterbalance to hours spent sitting at a desk. In addition, rucking is an outdoor exercise, and working out in nature has been shown to lower stress, ease depression, improve memory and

help people suffering from ADHD. Working out in the sunlight also triggers the body’s vitamin D production, a nutrient crucial to bone health and mental well-being. As we must crawl before

we can walk, experts say you must have a strong walking or running practice before you can ruck. “You should not be rucking if you have not started walking,” Smith said. “First, walk every

day for 30 minutes. After a month or so, add weight or distance or speed if walking is getting easier.” He recommends beginners start with a weighted vest before progressing to a ruck. Coach

Kristina Williams, owner of Gym X, who has more than 10 years of certified experience in strength training and conditioning, previously told The Post, “Weighted vests are an awesome

addition to most workouts because the added upper body weight makes the core work harder with all exercises.” When you’re ready to ruck, you can begin with objects you might already have on

hand, such as a backpack weighted with books or magazines. Experts recommend starting with 10 pounds for 15 to 20 minutes and increasing the weight and distance by 10% every three to four

weeks, ensuring rest days between rucks. However, experts maintain that packs designed specifically for rucking are the preferable, safer choice, as regular backpacks tend to sit low on the

back, which can cause pain and issues in the long run (pun intended). “Rucking provides a great external stimulus on your body that, if done correctly with proper weight, burns more calories

than just walking, builds your core and assists in having better posture,” certified personal trainer Christian Rivas told Health.com last year. “In a sense, your entire body is working

hard to stabilize the load.” Smith says that those who want to ruck should prepare themselves for a long road — both literal and metaphorical. “A regular ruck workout can take hours or fill

up an entire afternoon,” he said. “Be willing to invest that kind of time into your progressions each week, building up your level of rucking skill.”