Put your backpack to good use

Your shoulders, stooped or squared, are important to first impressions. The former indicates a negative impression, and the latter, a positive one. Real-life examples for both: a village girl carrying a pot of water on her head is the rural example of the urban fashion model. Then, there is the coolie (or railway porter) carrying baggage. The above vocations are external examples of the spinal posture showing longevity and the body’s inner strength.

Rucking: The two-in-one package

Professionals who study human life and behaviour, like sociologists and psychologists, conclude that the greater part of our interactive communications are non-verbal. Body language communicates and connects fellow human beings. Silence, nods and shrugs are the equivalent of our social speech.

Body language is enhanced by rucking. As the practice of the village girl and railway porter denote. Their practice comes after years of a hard-perfected walk. One that strengthens the entire spinal region — from the top of the head to the bottom of the hip. Rucking will give you the same benefit as it combines weight training with cardiovascular effects.

Rucking, in fitness parlance, involves carrying a loaded rucksack while walking and thus derives its name. We suggest a three-day weekly programme, one hour a day, for ideal aerobic benefit. Begin slowly as you start rucking. And build up speed to target one km every 10 minutes, ie six km per hour.

You will need a backpack, socks, good walking/jogging shoes with cushioning and strong suspension. Ideal weight as recommended by rucking exponents: 10kg for women and 20kg for men. However, arrive at a load that you will be comfortable carrying for an hour.

This one hour is to be split into two halves. The first is rucking at around 3km an hour for 30 minutes. Alternate between low and high-speed at 10-minute intervals to meet targeted time if you can. The second half is punctuated by 10 push-ups (with rucksack if possible) every 10 minutes, and 10 overhead presses (a vertical version of the bench press), where you start with backpack at chest level and lift until your arms are straight over your shoulders.

You could also ruck on an indoor treadmill. Prefer outdoors though — where and when possible. For, this avenue leads to even better cognitive function, brain activity, blood pressure, mental health and sleep.

From our holistic perspective, rucking is optional in every aspect: choice, speed and load. Where it scores serious bonus points, however, is in its backpack application and apparatus. Strapping one on ensures a straight back right away. And you could perhaps, fill the bag with just fluid/water. Remember: one kg of water makes for one litre. Hence, work on your load factor accordingly. And hydrate yourself liberally after this hour.

Rucking will enable you to fight off the changing seasons of life and the challenges of time. Hence, stride with pride. Rucking’s length is your strength.

Tailpiece: bag down

The Maharashtra government has recommended 10 ‘bagless days’ a year to school authorities. Students from Classes VI to VIII come under its ambit. These bagless days are meant to promote practical experience in vocational education with subjects like carpentry, pottery, electrical work and gardening. And field visits to interact with local artisans and craftsmen to better understand their work and environment. Students up to Class VIII should be encouraged to pursue these vocational courses along with regular subjects. The 10 bagless days per academic year would also accommodate visits to historic and cultural sites, and craft and tourist spots.

Some schools have already incorporated these proposals. The bagless theme is the government’s follow-up of its earlier ‘Happy Saturday’ programme where students from Class I to VIII indulge in fun and games, instead of classroom studies.

A perfect setting to initiate rucking, right? For holistic training at an early age sets the stage for healthier, longer and happier years.

The writers are authors of Fitness for Life and Simply Spiritual – You Are Naturally Divine and teachers of the Fitness for Life programme