If, at the age of 30, I was in great shape, I owed it more to walking and hiking than to time spent in the gym and to competitive sports.

At that time, my most faithful friend was an old Invicta knapsack – rucksack – whose blue colour was nothing but a memory. I’d position a 30-pound (13.6 K) dumbbell at the bottom of the rucksack and – drum roll please – go walking.

That is the simple definition of rucking: walking with a weighted rucksack. It’s not rocket science, but it works, is highly accessible and has few barriers to getting started. Rucking has become extremely popular in recent years. There are now clubs, competitions, workouts and specialized equipment. You can buy weighted vests or ergonomic weights that slot into specially designed rucksacks.

Rucking builds strength and endurance…and character gets built along the way too. Given its military roots, this makes sense. You can ruck alone or with friends. The choice of weight is up to you, depending on how fast and far you want to go.

I admire the elegant, gazelle-like strides of runners and joggers, but my build pushes me more towards walking. It’s not enough of a workout, though. Rucking makes up the difference and burns three times the calories.

On the website Goruk.com, it ways that “Rucking is an ART”. Active Resistance Training. The first force is the action of the weight pulling the rucksack towards the ground. The reaction – according to Newton’s Law – is your muscles working with equal force to oppose the action.

The second benefit: a weighted rucksack worn at the top of your back forces you to roll your shoulders back and open up your chest. This correct posture will become more comfortable and easier to maintain as you practice it more.

Get out your old backpack, put a few cans of food, books or free weights in it, and away you go. The experts recommend you start with a weight of about nine kilos (about 20 pounds) and move at a moderate pace to protect your heart. Above all, don’t increase the weight or distance until you’re comfortable with the feeling of resistance.

As Paulo Coelho says: If you think adventure is dangerous, try routine: it’s lethal.

I plan to start a Mont-Tremblant rucking group for weekly outings and workouts. If you’re interested, please get in touch via the Tremblant Express website.

And don’t forget to check with your usual health practitioner before starting any new exercise.

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