Ever thought of taking your casual walk up a notch? Say hello to a military-inspired, muscle-ripping, body-rocking exercise called rucking – walking with a weight-loaded backpack.

Originating as a military exercise designed to make men and women mission-ready, rucking has sneakily infiltrated the fitness world, pitching itself as a robust full-body workout armed with a myriad of physical and mental health benefits. As certified personal trainer and army veteran Kayla Aritt puts it, "Yes, we have a purpose in military rucking, but civilians do it for the rush of a fun exercise and remolding health benefits."

The weights are your choice - Aritt encourages you to start as light as a feather, at 15 pounds, and gradually build up your backpack to mirror her 45 pounds military rucking capacity. Don't worry; you won't need any militaristic or fancy gear to start rucking. Pick a good old backpack, load it up with a bit of weight, and you're ready for your rucking adventure.

Unlike crack-of-dawn bootcamp, you get to decide your rucking duration and distance. Dr. Joseph Ihm, a distinguished board-certified doctor in physical medicine, suggests starting with a weight equivalent to 10% of your body weight or a modest 10 pounds. Aim for a 15-minute per-mile pace and tweak the weights as you get more comfortable with it.

If back pain is a concern, do remember to wrap your weights in a fluffy towel before tossing them in your backpack. Though if your back hurts like a mother rucker, or you have certain cardiac issues or problems with weight-bearing exercises, remember to consult your healthcare provider before entering the world of rucking.

Walking, even without a loaded rucksack, has already won scientific endorsement for its array of health benefits, from anti-aging to reducing the risk of cardiovascular diseases. Adding a weighted backpack might just amp up the intensity of your duties. Dr. Ihm nods that, "You could walk faster, cross-train, or shift from steady-state exercise to interval training." If rucking sounds like your sort of ride, consider joining a local rucking group for added motivation and community spirit.

In a nutshell, rucking transforms your passive walk into a full-fledged fitness routine. It's your choice if you want to graduate from the basics of walking and head to the intriguing world of rucking. As for those who've jumped onto the rucking bandwagon, according to Matthew Stone, RN, MS, MBA, APRN, "You're able to walk, chat and exercise all at once!" So, ready to hit the ground rucking?