Being that we don’t have much time to work out during the busy times in this career, have any of you tossed some extra weight into your backpack so you get an extra lift while you’re walking to work?
Recently started doing this (backpack weighs like 35 pounds now) and my lower back pain has gone away, legs and core are a bit more toned. Would recommend but looking for ideas to make this better
Based on the most helpful WSO content, adding weight to your backpack for your walk to work can indeed be a creative way to incorporate fitness into a busy schedule. However, there are a few considerations and tips to make this practice more effective and safer:
Weight Distribution: Ensure the weight in your backpack is evenly distributed to avoid straining your back or shoulders. Uneven weight can lead to posture issues or exacerbate back pain.
Start Light and Gradually Increase: If you're new to this, start with a lighter weight and gradually increase it over time. Jumping straight to 35 pounds might be too much for some and could lead to injury.
Backpack Fit: Use a backpack with proper padding and adjustable straps. A chest strap or waist belt can help distribute the weight more evenly across your body.
Posture Awareness: Pay attention to your posture while walking. Keep your back straight, shoulders relaxed, and avoid leaning forward to compensate for the weight.
Core Engagement: Focus on engaging your core muscles while walking. This can help tone your core further and reduce the risk of back pain.
Footwear: Wear supportive shoes to absorb the impact of walking with extra weight. This will protect your knees and ankles.
Add Variety: To make it more challenging, consider varying your walking route to include inclines or stairs. This will engage different muscle groups.
Monitor Your Body: If you experience any discomfort or pain, reduce the weight or stop altogether. Chronic pain relief, as mentioned in WSO threads, often requires a balance of activity and rest.
Alternative Exercises: If you're dealing with back pain, you might also want to explore exercises like Stuart McGill's Big 3 (bird dog, plank, and modified curl-up) or Robin McKenzie's prone press-ups, which are highly recommended for strengthening the core and alleviating back issues.
Hydration and Recovery: Carry water and ensure you're staying hydrated. After your walk, take a few minutes to stretch your legs and back to prevent stiffness.
If you're looking for more ideas, you could also incorporate resistance bands or ankle weights for additional variety. Just remember to prioritize safety and listen to your body!
Sources: Feels like every facet of my life has fallen apart this year, Feels like every facet of my life has fallen apart this year
Not a day goes by that I don't ask the latest intern to sit on my back to add resistances for pushups. I try to do a light 50 reps to assert dominance in the bullpen. Thats actually the first time I got called into HR because apparently you can't tell an intern to "sit on me" without at least a bit of context. Oh well, you gain some (muscle) and lose some (respect).
Fantastic
What is the temperature outside? Will you be sweaty? Is there a shower at work?
Pretty moderate temps. Soon to be chilly
Chilly is better. You don't want to be a sweaty mess when you arrive at work.
Would not recommend doing this unless you load the weight correctly. Just throwing a 35 pound weight at the bottom of your bag is going to start hurting in the long run. Also with a backpack you don't have any support so it's gonna start to strain on your back. If you're gonna ruck I would recommend getting an ALICE pack at least. Looks a bit goofy in the office but the A frame will save your back. On a more personal note, never found rucking to be the godsend people make it out to be. I know guys who trained to be Combat Controller and option 40 contracts who rarely rucked and only to get used to the weight and the airborne shuffle
Spot on advice. Currently serving in a similar capacity and only ruck when needed
Yeah I trained in Combat Control and we would use ALICE packs and would pack most of the weight in a pocket that sits on the upper back, which seemed to be the best place to pack it. A proper ruck pace should be like powerwalking. When in formation sometimes it would accordion to catch up with the leader and you'd airborne shuffle temporarily to catch up, but alone the goal should be a long stride type powerwalk.
I've been rucking close to a year and generally liking it. It's not the end-all-be-all, but it helps as part of an overall routine. Gonna do a 12 mile ruck this weekend. Been trying to get back into swimming also.
You're a G
Glad it's been working for you. Swimming is honestly one of the best forms of exercise imo. The pool is the great equalizer.
I love swimming. I never was a swimmer growing up. I wanted to do spec ops so did a 30min 1:1 lesson at my YMCA. This lesson proved to be the beginning of a swimming career. I did pretty well in spec ops swimming training and was bested only by a collegiate water polo player who blew us all out of the water.
I later competed in triathlons and never really trained freestyle, but excelled in the races in swimming. My method to train was doing breaststroke for hours and it was really relaxing. My fondest memory in training was before a 140.6 Ironman in Colorado. I wanted to train for a few weeks at high altitude and did a lot of pool training at high altitude in Winter Park, CO. I'd get super stoned in my room and go swim for hours. I did this for roughly two weeks before the race and took the last week as a taper week doing relatively nothing.
i take long walks with my toddler who gets lazy by the time we turn the first block. i make a point to carry her for the entirety of the walk (30 mins plus). she weighs 35lbs.
have not had much time to workout with kids but arms are still solid
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