Rucking: Best Cardio for Longevity? (Science, Complete Guide, & 30 Day Experiment)

Rucking might just be the most underrated exercise for longevity—and I put it to the test. For 30 days straight, I walked with a weighted backpack, tracking my VO2 max, body composition, and functional performance.

In this video, Dr. Quinn Stillson (MD + strength coach) breaks down the real science behind rucking, including how it builds bone density, improves balance and core strength, and enhances cardiovascular fitness—without the injury risk of running.

🦴 Want to build strength and endurance as you age?
🏃‍♂️ Looking for a low-impact cardio workout that actually boosts VO2 max?
⚠️ Tired of chronic back pain or worried about bone loss?

Then this deep dive is for you.

💡 In this video, you'll learn:
✅ The top 5 reasons rucking is the best cardio for longevity
✅ How it compares to walking, running, and cycling
✅ The real data on VO2 max gains, bone density, and injury prevention
✅ How to choose the right pack, weight, pace, and duration
✅ Whether you should use a weighted vest or a backpack
✅ How to prevent foot pain, blisters, and low back strain
✅ My experiment results after 30 days of rucking—backed by body scans and VO2 testing

🎯 Best for:
– Lifters or athletes wanting to improve cardio without losing muscle
– Anyone over 30 looking for sustainable, science-backed longevity training
– Biohackers, clinicians, and military fitness fans
– People struggling with balance, back pain, or weak bones

📍 Timestamps
00:00 Intro - Why I Rucked 30 Days Straight
00:42 Rucking Benefits - Functional Strength, Stability, and Balance
02:29 Rucking Benefits - Bone Mineral Density
04:09 Rucking Benefits - Injury Prevention
06:50 Rucking Benefits - Cardiorespiratory Fitness and VO2 Max
08:18 My 30 Day Rucking Experiment - Pre-Testing
09:51 Weighted Vest versus Backpack for Longevity?
12:15 How To Select the Best Backpack and Weights for Rucking
15:28 How to Fit Your Backpack to Avoid Injury
17:19 Other Rucking Gear Tips - Best Shoes and Socks
18:10 How To Use Rucking for Zone 2, 3, 4, or 5 Training
20:54 How to Choose Weight, Speed, Duration, Terrain
23:56 My Experiment Results (VO2 Max + Body Composition)

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⚠️ Medical Disclaimer:
This video is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting a new exercise program.

#Rucking #Longevity #VO2Max #FunctionalFitness #InjuryPrevention #BackPainRelief #DrQuinnStillson #BoneHealth #Zone2Cardio #WeightedWalking