Rucking and Tabbing in Singapore
- Alastair Hunt
- Oct 23, 2023
- 4 min read
Updated: Nov 10
If you live in, or are visiting, Singapore 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...
What footwear do you need to ruck? A pair of boots provides the best all round option...
What did a Singapore study on army boots find when it comes to training and comfort...?
Training Programmes, we share some of the commonly used plans from the USA and UK...
Do you live in Singapore? Enjoy a ruck around Bukit Timah Nature Reserve...
For a comprehensive look at studies relating to rucking, tabbing and loaded carries, read here...
Need some inspiration for a suitable gift or present? Look no further...
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.
Don't quite fancy a loaded backpack? A simple and healthy hike might be what you want...
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.
Final Thoughts
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.
Supporting your body through balanced nutrition, physical activity, stress reduction, quality sleep and meaningful social connection (these are known as the Pillars of Health) are some of the most powerful health 'tools' we have. Changing health for the better is about consistent progress, not perfection, and even small changes can make a meaningful difference over time.
As always, the best health strategy is one you can stick with - one that fits your personal lifestyle profile. Improving health is about finding motivation, prioritising self-care and taking action. If you want to take effective and targeted steps to that fit into your unique lifestyle, The Whole Health Practice is here to help. Whether you want to improve eating practices, beat chronic illness or enhance your overall well-being, our consultations and programs deliver results that are tailored to your needs.
FOUNDATIONS - our premier whole person health consult - identifies and prioritises the key factors, known and unknown, that affect health and wellbeing. It provides targeted recommendations tailored to you, the individual, and your unique lifestyle.
Stay Healthy,
Alastair
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Related Studies and Resources
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.
Stier-Jarmer M, Throner V, Kirschneck M, Immich G, Frisch D, Schuh A. The Psychological and Physical Effects of Forests on Human Health: A Systematic Review of Systematic Reviews and Meta-Analyses. Int J Environ Res Public Health. 2021 Feb 11;18(4):1770. doi: 10.3390/ijerph18041770. PMID: 33670337; PMCID: PMC7918603.
Godhe M, Helge T, Mattsson CM, Ekblom Ö, Ekblom B. Physiological Factors of Importance for Load Carriage in Experienced and Inexperienced Men and Women. Mil Med. 2020 Aug 14;185(7-8):e1168-e1174. doi: 10.1093/milmed/usaa050. PMID: 32248224.
Hunt AP, Billing DC, Patterson MJ, Caldwell JN. Heat strain during military training activities: The dilemma of balancing force protection and operational capability. Temperature (Austin). 2016 Feb 26;3(2):307-317. doi: 10.1080/23328940.2016.1156801. PMID: 27857960; PMCID: PMC4965006.
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.
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