Rucking

Walking with a weighted backpack (10–20% of body weight). Peter Attia's #1 exercise recommendation for longevity. Burns 3x more calories than regular walking at the same pace, builds posterior chain strength, and requires zero gym equipment.

Why this habit matters

Physical: Burns 3x more calories than walking, builds posterior chain strength, improves VO2 max, strengthens bones through weighted loading.
Mental: Deliberate discomfort builds mental toughness; outdoor nature exposure improves mood and reduces stress hormones.
Social: Group rucking events (GoRuck) create strong community bonds; military culture of shared suffering builds trust.