The team building activity you’ve been weighting for!
Get the team moving in a fun and inclusive way by hosting a work RUK Club. We have a trailer full of RUKSAKS and RUKVESTs ready for your crew to give rucking a go.
What the Ruck?
Put simply, rucking is walking a weighted backpack or vest. Combining cardio with strength training, rucking provides a low impact workout that works your heart, while engaging your legs, back, arms and core muscles.
If you can walk you can ruck.
A RUK CLUB meet is...
FREE!
We supply all the rucking equipment you need at a time and location that suits you.
INCLUSIVE
The majority of employees can participate in the activity with no previous experience and low fitness levels.
GOOD FOR YOU
Rucking is a simple way to level up your fitness and encourage staff to meet the recommended 150 minutes of moderate exercise per week.
FUN
Rucking will get those feel good endorphins flowing and is a great way to encourage social connection.
Rucking Program Objectives
The objective of the Rucking In The Workplace Corporate program is not to cater specifically to those who are already active. It is to entice those with sedentary habits into more meaningful movement via Rucking.
To provide access and means to achieve a portion of the recommended weekly activity as outlined by the Australian Governments Australian Physical Activity and Sedentary Behaviour Guidelines most recently published in January 2022:
- Aim for at least 150 minutes of moderate-intensity aerobic activity OR
- 75 minutes of vigorous-intensity aerobic activity per week.
- Strength training activities on two or more days per week,
- Reduce sedentary behaviour as much as possible.
We want for you to facilitate as many employees as possible to achieve these targets with the support of Rucking activities to promote physical and mental wellness in your workplace.
For more implementation strategies and RUK product details for your workplace please contact Chelsea for a bespoke consultation adam@spanhealth.com.au
Here’s what you and your staff could expect from Rucking
Increased Calorie Burn
Carrying weight while walking increases the energy expenditure, leading to a higher calorie burn compared to walking without added weight. This can be beneficial for those looking to burn more calories or increase the intensity of their workouts.
Improved Cardiovascular Fitness
Rucking at a brisk pace or increasing load can elevate your heart rate and provide a cardiovascular workout similar to walking or jogging. This aids cardio-respiratory fitness when regularly undertaken.
Improved Strength
Rucking engages various muscle groups, including those in the legs, back, shoulders, and core, as they work to support and carry the added weight. This can lead to improved muscle strength and endurance over time.
Enhanced Bone Density
Weight-bearing activities like rucking can stimulate bone growth and help maintain or improve bone density, potentially reducing the risk of osteoporosis and fractures. Not to mention Rucking is primarily an outdoor activity so Vitamin D exposure via sunlight is the perfect side effect.
Social Connection
Rucking can be a social activity if done with friends, family, or in group settings like RuckClubs.
Strategies for Rucking in the Workplace
Implementation of specific strategies to create habit change will garner the best results. Outlined below are some ideas you could use to ensure uptake, consistency and compliance with Rucking in the workplace as a physical and mental wellness tool.
- Create a Ruck Club specific to your workplace
(Attach to strava or similar app for tracking/ accountability). Making this specific to the office may also drive in-office retention. - Create Bespoke courses for ease of access
Especially outside of Dedicated Ruck Club days. - Gamification of Ruck Clubs and Regular Rucks
Via tracking/ accountability apps. Incentivise a “minimum working dose” per week. - Dosing vest use at desks
The postural benefits of Ruck or Vest wearing at desks can not only provide strengthening to the muscles that become diminished in workplaces, they can also provide a physical prompt for better ergonomics. Dose simply and wisely. E.G 5x 5-10 min blocks throughout the day. - Build a Walk + Talk culture
You could highlight a specific time of day that is an active hour (1-2pm) walk/ruck meetings. Creating purposeful and specific exercise breaks throughout the day. 4 x 10min intervals. Opportunities are endless and should best suit your workplace and colleagues to feel included and not ostracised. - Challenges
There are hundreds of charity events throughout the year that could be leveraged to support your corporate wellness objectives (Step-tember, local fun runs could become Ruck Runs) Bringing competition into the workplace by setting RukStep challenges could help to start steady and can be customised to your corporate calendar.
Rucking Resources
Included are free resources we have developed to best support you to incorporate rucking into your workplace. These documents are available for you to download and share amongst your community. We are working to keep you updated and the information relevant, so watch this space for ongoing resources.
