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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
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The many benefits of rucking | Peter Attia and Michael Easter — Whalespan

Content›Video›The many benefits of rucking…

The many benefits of rucking | Peter Attia and Michael Easter

Peter Attia11m · 2024-06-05

Claims Made

17

Claims Supported

16

Support Rate

94%

Support rate

16 of 17 claims supported

16 supported1 partial / not

Claims from this content

15

✓Well SupportedRucking, defined as carrying weight in a backpack, is a standard fitness practice in military circles and has been for centuries.✓Well SupportedRucking improves bone density better than weightlifting or cardio alone, which is particularly important for women as they age.◐Partially SupportedEngaging in physically demanding activities and carrying weight is beneficial for human health.◐Partially SupportedRucking can elevate heart rate to levels comparable to intense cardio and helps preserve muscle mass.Partially Supported

More from Peter Attia

Peter Attia on Zone 2 Cardio

Peter Attia on Rapamycin (with Matt Kaeberlein)

Attia walks back the clinic protocol: too aggressive for healthy adults

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

◐

Rucking with added weight is significantly easier on the knees than running.

◐Partially SupportedHumans are capable of carrying up to 33% of body weight while remaining efficient at covering ground.

◐Partially SupportedA reasonably fit person can carry their body weight for a minute, either in their hands or on their back.

✓Well SupportedRucking provides both cardiovascular and strength benefits, stimulating muscles to a greater degree than pure endurance activities.

◐Partially SupportedRunning is the primary cause of injury in military personnel, not rucking.

◐Partially SupportedRunning places approximately eight times the body weight force on the knees with each step, while walking places about three times the body weight force.

◐Partially SupportedCarrying loads was likely a more frequent activity for early humans than running.

◐Partially SupportedCarrying heavy loads for 10 days can lead to a 14% loss of body fat while preserving muscle mass.

◐Partially SupportedWalking downhill with a load trains eccentric quadriceps strength and deceleration.

◐Partially SupportedCarrying loads (rucking) is a superior form of exercise for women as they age compared to weightlifting or cardio alone, promoting strength and vitality and preventing hip fractures.

◐Partially SupportedHumans are 'born to carry', as evidenced by the physical activities of people in hunter-gatherer societies.