Getting older doesn’t mean you have to give up on exercise. Even if you find it difficult to hit the gym, there’s an alternative way to stay active and reduce the risk of heart failure – it’s called “rocking.”
This workout combines light backpacking with a brisk walk or jog. If you’re nearing 40 and experiencing shortness of breath, fatigue, swollen ankles, or a rapid heartbeat, you might be at risk of heart failure. In such cases, doctors often recommend dietary changes and exercise. For those who struggle with traditional workouts, rocking could be a lifesaver.
What is Rocking?
Rocking is a workout that originated in the military, where soldiers would carry a backpack and walk or jog with it. It’s a great way to get your heart pumping and your entire body moving.
Getting Started:
- Choose Your Backpack: Start with a light backpack and gradually increase the weight.
- Proper Footwear: Wear cushioned shoes or woolen socks to protect your knees and ankles.
- Beginning Your Journey: Strap the backpack to your back and set off at your own pace. Walk or jog, depending on your fitness level.
Gradual Progress:
Start with a 15-minute rocking session and then increase it to 30 minutes within two weeks. If you’re already physically active, you can go for 60 minutes with the same weight. For those who walk regularly, add rocking to your routine for 30 minutes, two to three days a week.
Why Rocking Works:
According to Professor Jennifer Arl-Bohm of the University of Wisconsin Milwaukee, rocking is an effective way to increase heart endurance and strengthen your bones. With a 155-pound backpack, you can burn up to 430 calories per hour. This workout can significantly improve heart health and enhance bone density, even if you’re not a regular gym-goer.
Conclusion:
Rocking is an accessible and enjoyable way to stay active, especially if you’re over 40 and facing potential heart issues. So, if traditional workouts aren’t your thing, give rocking a try. Remember, it’s not just about strengthening your body; it’s about boosting your heart health and overall well-being. Start slow, build up gradually, and keep rocking your way to a healthier heart. Your body will thank you for it!
