Is Rucking the Best Fitness Activity for Dads? From Dad Bod to Dad God

September 26, 2024 3 min read

There are a few challenges a father must bear when becoming a parent: sleepless nights, food stains on shirts, things mysteriously going missing and let’s not forget the infamous dad bod. Yes, the humble dad bod is almost a signature attribute for those fathers’ who have sacrificed their physical fitness to the whims of their children. It’s almost looked upon affectionately, as we all know that behind most dad bods was a fit and active chap, who looked after himself, but has ultimately put down the gym membership, resigned from the football team or is just simply less active, all for the benefit of the kids. Let’s not get the violin’s out just yet though, and before all the Mum’s roll their eyes in disbelief, we’ll take a look at an activity that not only benefits dad…but the whole family.

Now, you’ve probably stumbled across this website with some knowledge of what rucking is already, but if you don’t, you’re in the right place and your life could change all for the better as a result. Force Fitness are the UK’s leaders in rucking equipment and are at the forefront of this activity which is growing in popularity at an exponential rate. Think of power walking through nature with a weighted backpack on and that’s rucking. All the dads out there might be crying in unison “but I do that anyway, just with a kid strapped to my back!”…and yes, that’s the point. Even if you do carry your kids on your back through hikes, you might not believe how much it benefits your fitness, cardio and overall health, so here is the maths:

On average, a person burns about 430-480 calories per hour hiking on moderate terrain.
Carrying a 2-year-old child, who typically weighs around 25-30 pounds, would increase the calorie burn to around 1,000 calories for a 2-hour hike.
If you’re carrying a 4-year-old child (let's say around 30-40 pounds) on your back, this can increase the calorie burn to roughly 1,000-1,200 calories.
That’s almost half your daily calorie burn from just existing!

But obviously you don’t just want to be burning calories. You want to be building muscle too. After all, we’re trying to eliminate that dad bod. The good news is that rucking is a fantastic all round exercise which benefits most muscle groups:

Leg Muscles:

Quadriceps: Front thigh muscles that help with lifting and extending the knee.
Hamstrings: Back thigh muscles that assist with bending the knee and moving the hip.
Calves: These muscles help stabilize the ankle and push off during each step.

Glutes: The gluteal muscles (buttocks) are crucial for stabilizing the hips and propelling the body forward, especially on inclines.

Core Muscles:

Abdominals: Help maintain balance and stability while carrying a load.
Obliques: Assist in stabilizing the torso and aiding with twisting motions.

Back Muscles:

Latissimus Dorsi: These muscles in the upper back help support your posture while carrying a child.
Trapezius: Involved in supporting the shoulders and neck.

Shoulders and Arms: Carrying a child also engages the shoulder and arm muscles, including the deltoids and biceps, especially when adjusting your grip or lifting.

Here’s the deal though; this doesn’t just benefit you, but also your kid as well. You might think they’re chilling out and relaxing while strapped to your back…and yes, this is probably the case, but there is also a load of other benefits your kid can get from this activity:

Cognitive Growth: Exploring nature stimulates curiosity and cognitive development. Kids can learn about plants, animals, and the environment.
Sensory Experience: Being outdoors exposes children to various sights, sounds, and smells, enhancing their sensory awareness.
Social Skills: Spending time together fosters bonding and communication skills. They can learn to share experiences and interact with their environment.
Emotional Well-Being: Nature has a calming effect, reducing stress and promoting a sense of well-being. It can help children develop resilience and confidence as they explore new things.
Imagination and Creativity: Nature encourages imaginative play. Kids can create stories and engage in pretend play using their surroundings.
Healthy Habits: Early exposure to outdoor activities can instil a love for nature and physical activity, promoting a healthier lifestyle as they grow.

So, when you need to give mum a break, rucking could be the answer, the difference is you’ll just have a kid on your back rather than a rucking pack. It might also just get you some brownie points! That dad bod will be a thing of the past and you’ll have a bonding experience with your kids…that’s a win-win.