Slow Jogging - the Japanese way to health and vitality

"I have come to the conclusion that sometimes failures are to some extent unavoidable. No one can win all the time. You can't drive continuously in the fast lane on the highway" Haruki Murakami, "What I Talk About When I Talk About Running".

Therefore, Slow Jogging is recognized as one of the most effective methods of maintaining health, providing great comfort during training, recommended for everyone, and an additional advantage is spending time outdoors, in a natural environment. Most practitioners of this physical activity confirm that during regular training, they easily achieve a state of joy, better well-being, fitness, and additionally effectively burn unnecessary calories and fat tissue. It is a form of recreation close to the ideal, feasible practically everywhere – from a room, through the way to work, to a planned longer training.

The Slow Jogging method was created and thoroughly researched by Japanese professor Hiroaki Tanaka, a doctor of medical sciences and director of the Institute of Sports Physiology at Fukuoka University in Japan, who dedicated years to research on the issues of exercise physiology and endurance training, as well as exercises recommended to improve cardiovascular function. His specialization was sports physiology with an emphasis on the treatment and prevention of civilization diseases, including obesity and atherosclerosis. He also dealt with health prevention and promoted health improvement through physical activity. Prof. Tanaka is a legendary figure in his country. Thanks to Magda Jackowska, a Polish woman permanently residing in Japan, Slow Jogging has also reached Poland. Together with Prof. Tanaka, they published a book in our country titled "Slow Jogging. The Japanese Way to Running, Health, and Life." In the American market, a book by the professor titled "Slow Jogging: Lose weight, stay healthy, and have fun with science-based, natural running" was released, in which he describes the technique of running to the NIKO NIKO rhythm.

In Poland, Prof. Tanaka personally trained 21 instructors. The promoter and greatest advocate of the method in our country is Maciej Kozakiewicz, president of the Slow Jogging Association in Poland, Master Vitality Mentor, social entrepreneur, Slow Jogging instructor, and author of the bestseller "Slow Jogging. The Japanese Way to Vitality" 2019 and "Slow Life. The Japanese Way to Health and Longevity" 2020.

Basic movements and technique in Slow Jogging: conscious landing on the midfoot, straight back and posture, chin slightly up, eyes at horizon level, avoiding strong kicking into the ground, breathing through the nose, in harmony with nature, relaxed arms, natural elbow movements, step cadence of 180 steps per minute, individual NIKO NIKO pace, below the fatigue threshold.

Regular practice of Slow Jogging, at least 5 times a week: ensures the necessary daily dose of movement (30 minutes a day according to WHO and our National Health Fund) improves measurable fitness and overall body efficiency oxygenates cells, reduces stress, acts antidepressively guarantees effective calorie burning, reducing fat tissue lowers bad cholesterol levels and regulates blood pressure reduces the likelihood of injuries and overloads.

ADDITIONAL HEALTH BENEFITS.Weight loss, combating metabolic syndrome: the energy expenditure during slow jogging is twice as high as during walking, this relationship applies at any running speed leading to a slim, shapely figure.

Prevention and treatment of civilization diseases: the number of capillaries increases, and blood vessels "youthen". Blood pressure drops. Good cholesterol (HDL) increases. Utilizing the work of large muscle groups ensures that oxygen and nutrients reach every corner of the body blood sugar levels drop.

Prevention of cognitive disorders: exercise serves as a strong stimulus for our brain, causing an increase in the number of brain cells, improving decision-making ability and memory stimulates the brain and prevents cognitive disorders.

Additionally: muscle growth, strengthening joints, preventing motion sickness improves mental condition through stress-relieving and calming effects.

Slow Jogging at a NIKO NIKO pace stimulates the activation of genes responsible for our health and contributes to the prevention of diseases and the improvement of health condition!

The aforementioned metabolic syndrome is a term for a group of factors (which may or may not occur together) that increase the risk of heart disease, cardiovascular disease, or stroke. Symptoms include abdominal obesity, low levels of HDL cholesterol, high blood pressure, high blood sugar, and high triglyceride levels. Prof. Tanaka's research showed that engaging in physical exercises at a so-called low intensity of 50% of the VO2 max (maximum oxygen uptake) resulted in a significant increase in oxygen consumption. Consequently, there was improvement in each of these diseases - hypertension, type 2 diabetes, and hyperlipidemia. Additionally, such activity was helpful during rehabilitation after a heart attack. It is also believed to prevent heart diseases. At his Institute, Prof. Tanaka did not conduct separate studies related to oncology patients, however, research results from Tokyo showed that in a group of 9,000 office workers, the cancer mortality rate was 59% lower among those with high fitness compared to those with low physical fitness. The mechanisms of cancer are very complex and are influenced not only by physical activity but by the entire lifestyle, including: a proper diet, adequate sleep, and relaxation. Other studies on moderate physical activity have shown that they enhance the cellular functions responsible for the body's VITALITY and skin condition. Thus, a side effect of practicing Slow Jogging is its anti-aging effect :) The most important thing, however, is that SJ affects all organs in our body, making them "younger" and stronger.

Slow Jogging is one of the four pillars of our health – MODERATE EXERCISE.

The human body evolved as a complex biological mechanism, where everything is interconnected. Nothing functions independently in our being, and one cannot maintain health or treat an illness, for example, just the brain, without caring for diet, intestines, breathing, etc. Our bodies – and the minds closely linked to them – are incredibly complex. Often, a symptom occurring in one part of the body may have its source in another, for example, headaches can be caused by pressure in the spine, poor posture, or a sedentary lifestyle. One must approach their body holistically. Good health does not originate in offices, but outside of them – often the best medicine for us is an appropriate lifestyle. Chronic diseases, which we work on developing for years, can be managed by introducing: small lifestyle changes, more rest and relaxation, attention to sleep, diet, and moderate, regular exercise. According to Dr. Rangan Chatterjee from the UK, by building a lifestyle based on the 4 pillars of RELAXATION, DIET, EXERCISE, AND SLEEP, we can combat the symptoms of type 2 diabetes, cope with depression, eliminate irritable bowel syndrome, lower blood pressure, alleviate menopausal symptoms without using hormonal medications, overcome insomnia, shed excess weight, get rid of migraines, and even achieve remission from autoimmune diseases – all without resorting to pharmacology.

As one of the pillars of health, Slow Jogging indeed, I won’t hesitate to say, saves lives and proactively cares for our health.Personally, it has given me wings!It saved me from two slow killers,stress,anddepression.I feel that my whole life has been "uphill." A constant struggle for survival with two children by my side. The excess of work, substances, and responsibilities beyond my capabilities weighed me down. To that, a large responsibility, daily stress, a rush, meals on the go, and chronic sleep deprivation. All these circumstances led me and my body to exhaustion. There came a day – my personal mental bottom, when it dawned on me that in a moment, I would collapse or develop some terrible illness. That was when I began to open up to health and a holistic approach.

"At the same time, as if at the request of my body, the time came to release my entire team from work, including myself. As I healed, lowering my cortisol levels over three months, my body began to present me with a bill. Irreversible changes occurred in my brain. Fainting, tests, recovery, treatment. I reorganized my life with the need to find balance in my body, mind, and soul, attracting new opportunities, including incredible health benefits from physical activity – slow jogging and Vital Academy – five months of self-work in a natural way with a rational diet along with natural supplementation, moderate SJ activity, an adequate amount of sleep, and mindfulness practice. The initiative of organizing a creative outdoor workshop by Onkoprzestrzeni Kreatywnej, where participants, including myself, could engage in positive activities, is an amazing endeavor that builds the desire to return to health, outlining new paths in a holistic approach to both illness and recovery. In just four days, I noticed an improvement in the well-being of the participants, joy, and vital energy that emerged in those training Slow Jogging. If you also feel that your body is saying enough to the torturous training, exhaustion, injuries, etc., take advantage of new health paths and moderate activity. The Eastern approach to physical exercise is fundamentally different from the Western one. You have certainly encountered popular Eastern activities in Poland, such as Hatha Yoga, Tai Chi, or even martial arts. All these activities relax, stretch, and relieve our bodies, while Western ones tense, contract, and tighten them. Eastern exercises are performed slowly and rhythmically, in sync with the flow of natural breath in the body, while Western ones are fast and uneven. Through mindful, moderate movement, life energy is accumulated, and therefore it acts refreshingly, whereas Western sports disciplines, such as running, weightlifting, or team sports, seriously deplete energy reserves and exhaust the body."

"The choice is yours, but remember that LESS really means MORE. Slow Jogging can be an alternative to exhausting workouts for you; you can practice it at any age, and you can treat it as a supplementary training for your sport discipline, which will help you build better respiratory capacity and overall efficiency of your body."

"You can find time for Slow Jogging everywhere: when heading out for morning shopping, taking a break at the office, jogging around the house, in the park, in the woods, or unwinding after a long day. You achieve measurable results by investing 30 minutes a day. By jogging at a moderate pace, you achieve a slim and shapely figure, as well as a fit body."

"Literature: H. Tanaka, M. Jackowska - 'Slow Jogging - the Japanese way to running, health, and life' M. Kozakiewicz - 'Slow Jogging - the Japanese path to vitality' O. Krajewska - 'Holistic paths to health' M. Kozakiewicz - 'Slow Life - the Japanese way to living in health and longevity' D. Reid - 'Tao of Health' + personal materials, notes collected during courses, and training experience in Slow Jogging."

"Edyta Dawiskiba"