Rucking+Stepping: Strength + Conditioning While you Work
Standing Desk + weighted vest or pack + stepper = the easiest 5–10 min movement snack.🎒🦶
(I’ve added affiliate links to my favorite versions from Amazon for you at gram.betterwithbecky.com!)
First off just to be clear, rucking is simply walking with weight on your back. It's a super simple, accessible form of movement with added resistance that's also very low-impact with numerous health benefits! Bonus? If you're a human who has gone to school or travelled...you've probably already done it! 🤣
Rucking for Beginners:
- 🎒Weight: try a load ~5–10 % of your bodyweight
- 🐌 Pace:start slow+steady (5 min, 15-20 min pace)
- ✅ Form Cues: think “tall spine, core canister aligned, level shoulders”
Benefits:
- ❤️🔥 Boosts heart rate, VO2+ calorie burn
- 💪 Builds leg, core & postural strength
- 🔄 Sustainable cardio conditioning you can actually fit in during a busy work week
Bottom-Line: You get a Killer 1-2 Punch:
- 💪Rucking: Low-impact, joint-friendly resistance training—a surprisingly great choice for women in particular—and perfect for fortifying bone density & body-composition leading up to, during and after peri/menopausal hormone shifts.
- 😅 Stair Stepping: Efficient, effective cardio conditioning tied to lower heart-attack, stroke & cardiovascular disease (CVD), the leading cause of death for women in the US.
Best of all it requires no extra time—just step, ruck & thrive. Save this for your next break! 👊