Exercise and Mental Health: Aerobic vs. Resistance Training, BDNF, and the Role of Rucking
Exercise is one of the most effective tools for enhancing physical and mental health, and its ability to influence brain-derived neurotrophic factor (BDNF) makes it especially impactful. While aerobic (cardio) and resistance (strength) training are commonly highlighted for their benefits, rucking—a lower-impact and highly accessible form of exercise—is gaining recognition for its unique contributions to physical and mental well-being.
What Is Rucking?
Rucking involves walking with a weighted backpack, combining the cardiovascular benefits of walking with the strength-building elements of resistance training. Originating as a military training practice, rucking has become a popular exercise for individuals looking for a low-impact, versatile workout.
The Role of BDNF in Mental Health
BDNF, often described as "fertilizer for the brain," is a protein that promotes the growth and survival of neurons, enhances neuroplasticity, and supports memory and learning. Exercise is one of the most effective ways to increase BDNF levels, which directly improves mental resilience and cognitive function.
Comparing Aerobic Exercise, Resistance Training, and Rucking
Aerobic Exercise
Physical Benefits: Improves cardiovascular health, burns calories, and enhances lung capacity.
Mental Benefits: Boosts mood, reduces symptoms of anxiety and depression, and significantly increases BDNF levels during moderate to high-intensity activities.
Example Activities: Running, cycling, and swimming.
Resistance Training
Physical Benefits: Builds muscle mass, strengthens bones, and boosts metabolic rate.
Mental Benefits: Reduces symptoms of depression and anxiety, improves self-esteem, and indirectly supports BDNF by lowering inflammation.
Example Activities: Weightlifting, resistance band exercises, and bodyweight workouts.
Rucking
Physical Benefits:
Combines cardiovascular exercise with strength training, enhancing both endurance and muscle strength.
The added weight increases calorie burn and strengthens the core, back, and legs without the high impact of running or jumping.
Mental Benefits:
Like aerobic exercise, rucking increases BDNF levels, improving cognitive function and emotional resilience.
The rhythmic nature of walking and being outdoors contributes to mindfulness and stress reduction, enhancing mental clarity.
Why It’s Unique:
Lower impact than running, making it accessible for people with joint concerns or those new to exercise.
Offers a scalable workout—weights can be adjusted based on fitness level.
The Science Behind Exercise and Mental Wellness
BDNF and Aerobic Exercise: Studies consistently show that aerobic activities elevate BDNF levels, which support neuroplasticity, memory, and mood regulation.
A study in Neuroscience Letters found that even short bouts of moderate-intensity cardio significantly boost BDNF.
BDNF and Resistance Training: While resistance training primarily benefits strength and metabolic health, it also indirectly supports mental health by reducing systemic inflammation, which can positively influence BDNF pathways.
Rucking and Mental Health: Rucking combines the best of both worlds—cardio and strength—with the added benefit of being a mindful, outdoor activity. It’s especially effective for improving mood and reducing stress through a combination of movement, weighted resistance, and connection with nature.
Practical Recommendations for a Balanced Exercise Routine
To optimize physical and mental health:
Incorporate Aerobic Exercise:
Aim for at least 150 minutes of moderate-intensity aerobic activity weekly.
Add Resistance Training:
Engage in strength-building exercises two or more times per week.
Try Rucking:
Start with a light backpack (10–20 lbs) and gradually increase the weight as your fitness improves. Walk on varied terrain for added challenge and enjoyment.
Emphasize Consistency:
Choose exercises you enjoy to make movement a sustainable part of your routine.
Why Rucking Stands Out
Rucking is a versatile, scalable, and effective workout that bridges the gap between aerobic and resistance training. It’s especially appealing for individuals seeking a lower-impact, full-body exercise that can be done outdoors, fostering both physical fitness and mental clarity. The ability to gradually increase the weight and intensity makes rucking a lifelong activity suitable for all fitness levels.
Final Thoughts: Exercise, BDNF, and Mental Resilience
Aerobic exercise, resistance training, and rucking each offer unique benefits for physical and mental health. Together, they can form a comprehensive fitness routine that boosts BDNF levels, enhances neuroplasticity, and supports mental well-being.
If you’re looking for a way to combine strength-building, cardiovascular health, and mindfulness, rucking is an excellent choice. It’s not just about movement—it’s about fostering resilience, clarity, and strength in both body and mind. Start small, stay consistent, and let exercise become a cornerstone of your wellness journey.
