I Tried 'Rucking' On My Walks, And My Posture's Never Been Better

Walk with a friendI’ve tried Japanese walking, mindful walking, and “run-walk-running,” also known as “Jeffing.”But a recent photo, which showed my pretty pronounced “tech neck” (a forward tilt of the head associated with looking down at screens) encouraged me to give another method a go: walking with a weighted vest. Speaking to SELF, Dr Rachelle Reed, an exercise physiologist, explained that as well as boosting the muscle-building benefits of your walk, strolling with a weighted vest can also improve your core strength and thus your posture. “It’s going to force you to use better form for you to carry that load over time,” the expert told the publication. It’s also been referred to as “rucking” when used with a weighted backpack (closer to my option). I’ve found the “balloon method,” which involves imagining an invisible balloon holding up your head, has seriously helped my running efficiency. So, I figured, why not try to make my walks more good-posture-friendly? A weighted vestHow you wear the weighted vest mattersI’ll be honest: I didn’t have a dedicated weighted vest, but I did add a hot water bottle (filled with cold water), a hefty book (inspo for my Austen walks) to myrunning vest and placed some water in the front pockets. Weighted vests distribute the added heft across your body more evenly, so they might be better if you don’t feel comfortable with setups like this.But Dr Colin Haines, a spinal surgeon from VSI, told HuffPost UK that “As long as the running vest is secure and the weight is evenly distributed, it can be just as effective as a weighted vest... make sure to put an even amount of water on both sides of the running vest to maintain your centre of gravity and tighten the straps accordingly.” As Healthline points out, it’s important to keep the weight tight to your body and prevent bounce while still giving your arms room to move. If your version hangs off you like a backpack, you might end up harming your posture more than you help it. “Otherwise, both work very well,” Dr Haines said.On that note, you should not start heavy. Begin with a weight you feel is almost too light, the pros recommend (I used about 5kg).Dr Haines suggested we should aim for “5–10% of your body weight” at the beginning. Even that slight weight, though, drew my shoulders back and opened my chest – a little like in “King Charles walking,” which aims to improve walkers’ form by walking with your hands behind your back. Though it’s been a little sweaty in this heatwave, I’ve found that using the low-hassle tool also makes me more aware of keeping my head held high on my usually slouchy strolls. And on my very first walk, I felt my core engage better; key to building better form.With the weighted vest on the left: walking with a friend on the rightHere’s why I’ve learned to love it I stuck to “weighted walking” for my last four rambles, and have to say I think it’s even improved my non-walking posture. That’s because it’s made me very aware of what my core and shoulders should feel like when my torso is upright. But that’s not the only benefit. “When your back is feeling good, it’s a great way to build core and bone strength and help the spine carry weight more efficiently,” Dr Haines told us (a 2006 paper found that the bone health benefits of walking with a weighted vest are similar to those seen from jogging, but without the high-impact nature of the sport).It’s also a low-effort way to turn your evening saunter into a higher-intensity exercise, Harvard Health reports.Walking with a weighted vest may also help by “improving the heart’s pumping ability; expanding lung capacity; burning more calories; and enhancing core strength, which involves abdominal and back muscles.” Weighted vests might not be for people whose “back is actively bothering them or they’re in pain,” Dr Haines shared. Speak to your doctor before wearing one if you have spine or neck issues or are at risk for them. Otherwise, though, I recommend giving it a go – I’ve definitely noticed myself checking in with my posture more often. Related...I Tried Walking Like A Jane Austen Heroine, And My Step Count Has Never Been HigherI Swapped 10,000 Steps A Day For 30 Minutes Of 'Japanese Walking' – I've Never Been More Active'King Charles Walking' May Be The Secret To Better Posture, Experts Say

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