Slow Jogging - the Japanese way to health and vitality

"I have come to the conclusion that sometimes failures are to some extent inevitable. No one can win all the time. You can't drive on the highway without stopping in the fast lane" Haruki Murakami, "What I Talk About When I Talk About Running"

Therefore, Slow Jogging is considered 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, surrounded by nature. Most practitioners of this physical activity confirm that during regular training, they easily achieve a state of joy, better well-being, and fitness, while effectively burning unnecessary calories and fat. It is a form of recreation close to ideal, possible to perform almost anywhere – from a room, along the way to work, to a planned longer training.

The Slow Jogging method was created and thoroughly researched by Japanese professor Hiroaki Tanaka, Doctor of Medical Sciences and director of the Sports Physiology Institute at Fukuoka University in Japan, who dedicated years to researching the physiology of exercise training and endurance, as well as exercises recommended to improve cardiovascular function. His specialization was sports physiology with an emphasis on the treatment and prevention of lifestyle 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 living permanently 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 position by the professor titled "Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running" was published, in which he describes the running technique in 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 Poland, Master Vital Mentor, social entrepreneur, Slow Jogging instructor, author of the bestseller "Slow Jogging. The Japanese Path to Vitality" 2019 and "Slow Life. The Japanese Way to a Healthy and Long Life" 2020.

Basic movements and technique in Slow Jogging: conscious landing on the midfoot, upright back and posture, chin slightly raised, gaze at horizon level, avoiding strong kicks against the ground, breathing through the nose, in tune with nature, relaxed arms, natural elbow movements, 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 per day according to WHO and our National Health Fund) improves measurable fitness and overall body efficiency oxygenates cells, reduces stress, has an antidepressant effect guarantees effective calorie burning, reducing fat tissue lowers bad cholesterol levels and regulates blood pressure reduces the likelihood of injury and overuse.

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

Prevention and treatment of lifestyle diseases: the number of capillaries increases, and blood vessels "age backwards." Blood pressure decreases. 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 decrease.

Prevention of cognitive disorders: exercises provide 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 of joints, prevention of motion sickness improves mental condition through stress-relieving and calming effects.

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

The aforementioned metabolic syndrome refers to a group of factors (which may or may not occur together) that increase the risk of heart disease, cardiovascular diseases, or stroke. Symptoms include abdominal obesity, low HDL cholesterol levels, high blood pressure, high blood sugar levels, and high triglyceride levels. Prof. Tanaka's research demonstrated that engaging in low-intensity physical exercises at 50% of the VO2 max (maximum oxygen uptake) resulted in a significant increase in oxygen consumption. Consequently, this led to improvements in each of these diseases—hypertension, type 2 diabetes, and hyperlipidemia. Additionally, such activity was beneficial during rehabilitation after a heart attack. It is also believed to prevent heart disease. In his institute, Prof. Tanaka did not conduct separate studies related to cancer patients; however, research from Tokyo showed that among a group of 9,000 office workers, the cancer mortality rate was 59% lower among those with high fitness levels compared to those with low fitness levels. The mechanisms of cancer are very complex and are influenced not only by physical activity but also by the entire lifestyle, including a proper diet, sufficient sleep, and relaxation. Other studies on moderate physical activity have shown that they enhance cellular functions responsible for the body's VITALITY and skin condition. Thus, a side effect of practicing Slow Jogging is its anti-aging effect :) However, the most important thing is that SJ impacts 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 through advanced evolution as a complex biological mechanism where everything is interconnected. Nothing in our body operates independently, and we cannot maintain health or treat a disease, for example, just the brain, without caring for diet, intestines, breathing, etc. Our bodies—and the minds closely linked to them—exhibit incredible complexity. Often, a symptom occurring in one part of the body may have its source in another; for example, headaches may be caused by pressure on the spine, poor posture, or a sedentary lifestyle. One must approach their body holistically. Good health does not arise in clinics but outside of them—often the best medicine for us is a proper lifestyle and habits. Chronic diseases, which we work on for years, can be managed by introducing small changes in lifestyle, 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 four pillars of RELAXATION, DIET, EXERCISE, AND SLEEP, we can combat the symptoms of type 2 diabetes, manage depression, eliminate irritable bowel syndrome, lower blood pressure, alleviate menopausal symptoms without hormonal medications, overcome insomnia, shed excess weight, get rid of migraines, and even induce remission of 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 has 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. On top of that, a great 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 low—when it dawned on me that if I didn’t change, I would either collapse or develop some terrible disease. That’s when I began to open up to health and a holistic approach.

At the same time, as if at the request of my body, it was time to release my entire team from work, including me. As I healed, reducing my cortisol levels over 3 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 physical activity for health – slow jogging and the Vital Academy – 5 months of working on myself in a natural way with a rational diet along with natural supplementation, moderate SJ activity, adequate 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 undertaking that builds the desire to return to health, charting new paths in a holistic approach to both illness and recovery. In just 4 days, I noticed an improvement in the well-being of participants, joy, and vital energy that emerged in those practicing Slow Jogging. If you also feel that your body is saying enough to torturous training, exhaustion, injuries, etc., take advantage of new paths to health and moderate activity. The Eastern approach to physical exercise is quite different from the Western one. You have surely encountered popular Eastern activities already in Poland, such as Hatha Yoga or Tai Chi, or even martial arts. All these activities relax, stretch, and relieve our bodies, while Western ones tense, constrict, and strain them. Eastern exercises are performed slowly and rhythmically, combining with the flow of natural breath in the body, while Western ones are fast and uneven. Thanks to mindful, moderate movement, life energy is accumulated, and therefore it has a refreshing effect, while Western sports disciplines, such as running, weightlifting, or team sports, significantly deplete energy reserves and exhaust the body.

The choice is yours, but remember that less truly 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 complementary training to your sport discipline, which will help you build better respiratory capacity and body efficiency.

You can find time for Slow Jogging everywhere: while going 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 and a fit body.

Literature: H. Tanaka, M. Jackowska - "Slow Jogging - the Japanese way to run, 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 live in health and longevity" D. Reid - "Tao of Health" + personal materials, notes gathered during courses, and training experience in Slow Jogging.

Edyta Dawiskiba