“Rucking is much better than regular walking for fitness and fat loss.”
A small laboratory study shows that carrying load raises walking energy cost. It does not test long-term fat loss or establish that rucking is generally much better than walking.
Carrying a pack makes a walk more demanding. Higher energy use during a laboratory walk does not establish superior long-term fitness or fat loss for everyone.
Pack weight and distance change the challenge. Starting too heavily or progressing too quickly can cause injury.
Safety note: Heavy loads can strain the back and shoulders; abrupt increases in load or distance can cause injuries, including stress fractures.
Talk to a healthcare professional if: Ask for individualized guidance if pain, an existing injury or a balance problem makes loaded walking difficult.
Rucking is optional. Ordinary walking remains a reasonable activity; you do not need a heavy pack to make it worthwhile.
If you try it, begin with a light or empty pack and increase one aspect at a time as tolerated. Stop and reassess if pain develops.