Yang exercise is any rhythmic movement that causes the muscles in the body to contract and relax filling them with blood and making them more elastic. Regular exercise of just a few times a week strengthens muscles and bones, reduces the risk of chronic diseases promoting healthy aging, reduces stress while boosting your mood, enhances cognitive function and builds mental resilience.
According to Peter Attia, "Exercise is by far the most potent longevity 'drug' and not other intervention does nearly as much to prolong our lifespan and preservice our cognitive and physical function." While historically there has been a strong association between longevity and cardiorespiratory health, muscular strength is equally correlated with living longer. Over the age of 75, the most likely cause of accidental death is due to falls and strength and balance are key factors in avoiding this outcome. A multi modal approach to exercise ensures the body is able to met your expectations now and into the future.
An embrace the challenge approach to exercise is about leaning into discomfort and accepting pain and struggle as part of growth and training your mind to build mental toughness and resilience. By acknowledging pain or fatigue as necessary for improvement, you train yourself to be present in the discomfort rather than trying to escape it. This allows you to push past your physical and mental limits by reframing the struggle as a challenge to test yourself. This increases pain tolerance, develops emotional control, builds discipline and grit and creates a growth mindset that can expands one's approach to life. Embrace and breathe through the intentional hard workouts, the high intensity training, the cold water plunge and the long distance runs and rucks, and the benefits will come.
Humans evolved in nature and are genetically programmed with a need to be in and connect with nature and living things. Spending time outdoors, especially when combined with movement, has profound physical and psychological effects including:
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Improves health due to fresh air, diverse microbial exposure and enhanced vitamin D levels which are crucial for immune health, mood regulation and bone health
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Reduces stress and improves mood by lowering cortisol levels and promoting relaxation
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Boosts the benefits of exercise by engaging more muscles and sensory awareness due to variable terrain
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Improve sleep as natural light helps regulate circadian rhythms.
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Fosters a sense of awe and appreciation for the natural world enhancing cognitive function and overall wellbeing
Why is Rucking the Ideal Exercise?
Rucking is a highly effective and primal form of exercise that involves carrying a weighted backpack during walks or hikes that builds strength and cardiovascular endurance simultaneously. It has been practiced by humans for over thousands of years, from early hunter gathers to modern military fitness training, with many benefits as detailed below:
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Full body workout that engages the legs, core, shoulders and back that promotes functional fitness
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Low impact cardiovascular benefits with 500 pounds of force on the knees versus 1,400 pounds of force with running and yet with the same caloric burn
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Stronger bones and joints as resistance promotes bone density and strengths joints reducing injury risk
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Improves posture by encouraging proper spinal alignment and strengthening back muscles
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Builds mental toughness as carrying weight over long distances enhances resilience and determination
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Reduces stress and anxiety and improves mood as spending time in nature is a form of walking mediation
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Cost effective and highly accessible as it requires minimal equipment