Bryan Dijkhuizen

Rucking Is My New Favorite Workout

This morning felt so peaceful.

When I woke up this morning and got myself breakfast at the grocery store I sensed a calm and peaceful feeling around me.

No cars, not many people around, and fresh air.

I took a deep breath and realized I had to go for a morning walk — something that I rarely do.

But today I got up early and just did it.

In this article I’ll share all the secrets about morning walks you haven’t heard of. (including Rucking)

Morning walks improve your mood

When I stepped out the door, right away I was happy.

I didn’t plan to go for a morning walk but when I was almost back home I dropped my stuff and just went for it.

Here’s why it’s good for your mood:

  • You’re breathing fresh air
  • Exposure to sunlight
  • Walking in nature

Especially feeling in touch again with nature makes your mind so calm.

I walked for about an hour, and by the time I got back home, I felt completely refreshed, my stress levels were down, my mood was up, and I was ready to take on the day.

Do you sleep well?

It improves your sleep quality

Most nights I don’t. It’s horrible. Before I fall asleep I’m just rolling around in bed changing sides and after 2 hours I realize that I’m still awake.

Morning walks can help you to sleep better at night.

I’ve found that getting outside first thing in the morning exposes me to sunlight, this sets your body clock — that makes you awake during the day and tired at night.

But it also clears your mind.

When you’re full of thoughts you can’t sleep, it’s really simple. You can also go out for an evening walk if you think you’re still having a lot of chaos in your head.

You can take it to the next level


I’d never heard of this type of workout before.

Rucking is a form of cardiovascular exercise that involves walking with a weighted backpack.

Using weights on the back and shoulders increases core and upper body muscles while walking works the legs and glutes — low-impact but highly challenging calorie burn.

It’s super easy and everybody can do it.

The best thing about it: it’s tweakable. Changing/increasing the weight allows for progression over time.

It’s a very effective full-body workout and strength training, and you’re in nature after all which makes it very popular with people that like intense workouts and military people.

It improves your creativity

Mindfulness increases creativity.

During a walk in the morning, you’re stimulating the parts of your brain that take care of your creativity and problem-solving.

When you get up, your mind is kind of sleepy and slow.

Walking gets your blood pumping and brings oxygen to your brain — it activates your thinking and ideas start flowing.

For example, when you’re constantly thinking about solving a certain problem, going outside and walking can help.

Creativity comes from relaxing your focus and letting ideas come up naturally.

Forced thinking doesn’t work.

Taking short morning walks gives your brain what it needs to spark creative thinking.

So get that fresh air.

Final Thoughts

Morning walks are a great way to start your day.

They can improve your mood, sleep quality, creativity, and overall health — take these things into consideration:

  • Choose an enjoyable route.
  • Wear comfortable clothing and shoes.
  • Listen to your body.
  • Make it a habit.

If you’re not used to walking, start slowly and gradually increase the distance and duration of your walks.

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