"Rucking" is training with a weighted backpack.

Military folk do it, I think police do it too, and it's a social thing as well. Benefits of rucking can include increased core and upper back strength, as well as improved cardio and endurance.

Getting into rucking is straightforward. Fill up a couple of big water bottles and pop them in a backpack. Be sure to keep the backpack high and tight so as not to throw off your posture and balance. Then get outside for a run or a walk!

Start light. If you're a computer or desk person, not used to carrying a heavy backpack, or haven't worked on your core and upper body strength, keep the weight under 5kg and increase as you build your strength and stamina.

Be sure to check with your doctor or physiotherapist if you're unsure, especially if you have a preexisting condition or injury that may contribute to problems down the track.