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 cannot drive continuously in the fast lane on the highway." Haruki Murakami, "What I Talk About When I Talk About Running"

Therefore, Slow Jogging is considered one of the most effective methods for maintaining health, providing great comfort during training, recommended for everyone, and an additional advantage is spending time outdoors in nature. 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 body fat. It is a form of recreation close to ideal, possible to perform practically anywhere – 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 researching the physiology of exercise training and endurance, as well as exercises recommended to improve the functions of the circulatory system. 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 living permanently in Japan, Slow Jogging also made its way to Poland. Together with Prof. Tanaka, they published a book in our country entitled "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 technique of running to the NIKO NIKO rhythm.

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

Basic movements and technique in Slow Jogging: conscious landing on the midfoot, straight back and posture, chin slightly up, gaze at horizon level, avoiding strong kicking into the ground, breathing through the nose, in harmony 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: provides the necessary daily dose of movement (30 minutes a day according to WHO and our National Health Fund) significantly improves fitness and overall body efficiency, oxygenates cells, reduces stress, acts as an antidepressant, guarantees effective calorie burning, reduces body fat, lowers bad cholesterol levels, and regulates blood pressure, minimizes the risk of injuries and overloads.

ADDITIONAL HEALTH BENEFITS.Weight loss, combating metabolic syndrome: energy expenditure during slow jogging is twice as high as during walking, this relationship holds for 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 decreases. Good cholesterol (HDL) increases. The use of large muscle groups ensures that oxygen and nutrients reach every corner of the body, and blood sugar levels drop.

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

Moreover: muscle growth, strengthening of joints, prevention of motion sickness, improvement of 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 conditions!

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 issues, or stroke. Symptoms include abdominal obesity, low levels of HDL cholesterol, high blood pressure, high blood sugar, and elevated triglycerides. Prof. Tanaka's research has shown that exercising at a so-called low intensity of 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 conditions - 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 oncology patients, but research from Tokyo showed that among a group of 9,000 office workers, the cancer mortality rate was 59% lower in 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, sufficient sleep, and relaxation. Other studies on moderate physical activity have shown that they enhance the cellular functions responsible for the VITALITY of the body 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 MOVEMENT.

The human body evolved as a complex biological mechanism, where everything is interconnected. Nothing in our body functions independently, and it is impossible to 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 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 clinics but outside of them – often the best remedy for us is a proper lifestyle and habits. Chronic diseases, which we work on 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 four pillars of RELAXATION, DIET, MOVEMENT, AND SLEEP, we can combat the symptoms of type 2 diabetes, manage depression, eliminate irritable bowel syndrome, lower blood pressure, alleviate menopausal symptoms without using hormonal medications, overcome insomnia, lose excess weight, get rid of migraines, and even achieve remission of autoimmune diseases – all without resorting to pharmacology.

As one of the pillars of health, Slow Jogging indeed, I will not 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. I was overwhelmed by excessive work, substances, responsibilities beyond my capabilities. On top of that, 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, the time came to release my entire team from work, including me. As I healed, lowering 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 health benefits, physical activity – slow jogging and 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 actions, is an amazing endeavor that builds the desire to return to health, outlining new paths in a holistic approach to both illness and recovery. Within just 4 days, I noticed an improvement in the well-being of the participants, joy, and vital energy that emerged in those practicing Slow Jogging. If you also feel that your body says enough to torturous workouts, exhaustion, injuries, etc., take advantage of new health paths and moderate activity. The Eastern approach to physical exercise is quite different from the Western one. You have surely 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, constrict, and strain them. Eastern exercises are performed slowly and rhythmically, connecting 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 that is why it has a refreshing effect, while Western sports disciplines, such as running, weightlifting, or team games, seriously deplete energy reserves and exhaust the body."

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

"You can find time for Slow Jogging everywhere: while going out for morning shopping, taking a break at the office, jogging around the house, in the park, in the woods, or decompressing 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 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"