💪🏻 A simple way to turn walking into strength training

Published about 2 months ago • 1 min read

Hi Reader,

After breast cancer treatment, walking is one of the simplest ways to start moving again.

One way to make your walks more challenging—and support strength and bone health at the same time—is something called rucking, which just means walking with weight.

It’s an easy way to turn a regular walk into more of a strength-building activity.

Different ways to try rucking

There are a few different options:

1) Regular Backpack (DIY option)
This is the most budget-friendly way to start. You can use books, water bottles, or even a bag of rice to add weight to your bag.

2) Weighted Backpack (ruck)
These are designed specifically for carrying load more comfortably. The weight sits higher and stays more stable, which can make longer walks feel easier on the body.

3) Weighted Vest
A vest is one of the simplest options—you just put it on and go. There’s no packing or adjusting, which can make it easier to stay consistent.

The vest I’ve been testing

Lately I’ve been testing a weighted vest called the Spy Ruck. I like the simplicity of just putting it on and heading out the door for a walk.

It’s also low-profile, so it doesn’t feel bulky. You can wear it over a shirt or under a hoodie without it drawing much attention.

One feature I really appreciate after breast reconstruction is the adjustable sternum strap. It allows the strap to sit higher on the chest so it doesn’t press directly on the breast area (implants), which makes it much more comfortable.

If you’re curious, you can see the vest I’ve been using here.

Want to learn more?

I just posted a new video where I walk through the pros and cons of all three options so you can see which one might work best for you.

The most important thing is finding a way to move that feels good for your body and that you can stay consistent with.

Dr. Erica 💜

Breast Cancer Thriver & Chiropractor

P.S. For extra guidance in your recovery, check out my rehab guides and Thriver Strength program HERE

600 1st Ave, Ste 330 PMB 92768, Seattle, WA 98104-2246
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