If you live in, or are visiting, the +65 and want to ruck or tab, then welcome to a world of sweat. Fortunately, with a little preparation and planning there are some great opportunities for rucking to be enjoyed.
Read on as we signpost some of our articles that relate to the key issues involved in rucking (aka tabbing), as well as some that are specifically relevant to the tropical rigours of Singapore.
As always, we advise that if you are considering changing your diet, exercise or lifestyle practices, please discuss plans with your primary medical practitioner before making any changes. Rucking can be very strenuous, dependent on your level of fitness, intensity of workout and the weight carried.
Let's get started... Why do people ruck, what are the health benefits and issues involved?
Rucking does not need much equipment but you need some essentials to get started right and see you through in comfort.
For a comprehensive look at studies relating to rucking, tabbing and loaded carries, read here...
In Singapore, where temperatures and humidity are high, hydration is an important factor in successful exercise and recovery.
Singapore has plenty of areas where you can ruck. From level, neighbourhood park connectors to the undulating wilds of our parks and jungles. MacRitchie Reservoir Park, popular with hikers and trail runners, is one place where everyone can enjoy nature in full.
While rucking has many health benefits, it is important to have a well rounded physical training plan if you want to get the most out of the activity, and the most out of life. Consider cross training as part of your own health routine. We enjoy the benefits of movement based training and calisthenics to support our active lifestyle.
I hope these recommendations are of use, let me know what works for you. Remember, it takes time to get fit and to grow strong, consistency of effort is important. Listen to your body and treat it with the respect that it deserves.
Stay Healthy,
Alastair
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Related Studies
US Army "Foot Marches" documentation, April 2022
Australian Army How to Improve your Weight Loaded March
Oeschger R, Roos L, Wyss T, Buller MJ, Veenstra BJ, Gilgen-Ammann R. Influence of Soldiers' Cardiorespiratory Fitness on Physiological Responses and Dropouts During a Loaded Long-distance March. Mil Med. 2022 Jan 7;188(7-8):e1903–9. doi: 10.1093/milmed/usab540. Epub ahead of print. PMID: 35015894; PMCID: PMC10363014.
Orr R, Pope R, Lopes TJA, Leyk D, Blacker S, Bustillo-Aguirre BS, Knapik JJ. Soldier Load Carriage, Injuries, Rehabilitation and Physical Conditioning: An International Approach. Int J Environ Res Public Health. 2021 Apr 11;18(8):4010. doi: 10.3390/ijerph18084010. PMID: 33920426; PMCID: PMC8069713.
Orr R, Pope R, Lopes TJA, Leyk D, Blacker S, Bustillo-Aguirre BS, Knapik JJ. Soldier Load Carriage, Injuries, Rehabilitation and Physical Conditioning: An International Approach. Int J Environ Res Public Health. 2021 Apr 11;18(8):4010. doi: 10.3390/ijerph18084010. PMID: 33920426; PMCID: PMC8069713.
Orr RM, Pope R. Gender differences in load carriage injuries of Australian army soldiers. BMC Musculoskelet Disord. 2016 Nov 25;17(1):488. doi: 10.1186/s12891-016-1340-0. PMID: 27884191; PMCID: PMC5123228.