What I mean when I talk about Slow Jogging.

Physical activity in which we find balance and moderation is simply healthy for our body. Moderate exercise aims to maintain a steady, even circulation of bodily fluids (blood, lymph, hormones, etc.) and vital energy. Through the technique of nasal breathing (the Buteyko method) and rhythmic body shaking at a cadence of 180 steps per minute, the "essence" begins to flow swiftly like a mountain stream, the body synchronizes with the breath, and vital energy reaches all tissues and organs of the body.

Therefore, Slow Jogging is considered one of the most effective methods for maintaining health, providing great comfort during training, and is recommended for everyone. An additional advantage is spending time outdoors, surrounded by nature. Most practitioners of this physical activity confirm that during regular training, it is easy to achieve a state of joy, improved well-being, and fitness, while effectively burning unnecessary calories and fat tissue. It is a form of recreation close to ideal, possible to perform practically anywhere – from a room, through the commute to work, to a planned longer training session. It works excellently in preparations for running competitions.

The Slow Jogging method was created and thoroughly researched by Japanese professor Hiroaki Tanaka, a doctor of medical sciences and director of the Sports Physiology Institute at Fukuoka University in Japan, who dedicated years to researching the physiology of endurance and effort training and exercises recommended to improve cardiovascular function. 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 in our country a publication 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" has been released, in which he describes the technique of running to the NIKO NIKO rhythm.

In Poland, Prof. Tanaka personally trained 21 instructors. The main promoter and greatest advocate of the method in our country is Maciej Kozakiewicz, president of the Slow Jogging Association of 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 raised, gaze at horizon level

- avoiding strong kicks into the ground, breathing through the nose, in harmony with nature

- relaxed arms, natural elbow movements

- step cadence of 180 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), significantly improves fitness and overall body efficiency, oxygenates cells, reduces stress, acts as an antidepressant, guarantees effective calorie burning, reduces fat tissue, lowers bad cholesterol levels, and regulates blood pressure, minimizing the likelihood 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 lifestyle diseases: the number of capillaries increases, and blood vessels "age" more slowly. 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, and blood sugar levels decrease.

Prevention of cognitive disorders: exercise serves as a strong stimulus for our brain, increasing the number of brain cells, improving decision-making ability and memory, stimulating the brain, and preventing cognitive disorders.

Additionally: muscle growth, strengthening joints, preventing motion sickness, improving 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 improvement of health condition!

You can find time for Slow Jogging everywhere: while heading out for morning shopping, taking a break at the office, jogging at home, 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 attain a slim and shapely figure, as well as a fit body.

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

The human body has evolved into a complex biological mechanism where everything is interconnected. Nothing in our body functions independently, and one cannot maintain health or treat a disease, for instance, just the brain, without considering 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 originate from another, for example, headaches can stem from pressure in the spine, poor posture, or a sedentary lifestyle. An integral approach to the body is essential. Good health does not originate in clinics, but outside of them – often the best medicine is the right lifestyle and habits. Chronic diseases, which we develop over years, can be managed by making small lifestyle changes, allowing more rest and relaxation, focusing on sleep, diet, and moderate, regular movement. According to Dr. Rangan Chatterjee from the UK, by building a lifestyle based on the 4 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, shed 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 won’t hesitate to say, saves lives and proactively takes care of our health.It personally gave me wings!It saved me from two slow killersstressanddepression.I feel like I have been struggling my whole life. A constant fight for survival with two children by my side. I was overwhelmed by excessive work, substances, and responsibilities beyond my capabilities. On top of that, a great responsibility, daily stress, a rush, meals on the go, and chronic lack of sleep. All these circumstances led me and my body to exhaustion. There came a day – my personal mental rock bottom, when I realized that if I didn’t change, I would either collapse or develop some terrible illness. That’s when I started to open up to health and a holistic approach. With the need to tidy up my body, mind, and soul, I attracted new possibilities, including an incredible health benefit – slow jogging. Now, I jog along the path to longevity and vitality, pulling others along with me. If you also feel that your body is saying enough of the torturous training, exhaustion, injuries, etc., take advantage of new health paths and moderate activity. The Eastern approach to physical exercise is entirely 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, shrink, and strain them. Eastern exercises are performed slowly and rhythmically, in harmony with the natural flow of breath in the body, whereas Western exercises are fast and uneven. Thanks to mindful, moderate movement, life energy is accumulated, and thus it acts refreshingly, while Western sports disciplines like running, weightlifting, or team sports 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 supplementary training to your sport discipline, which will help you build better respiratory endurance and body performance.

"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 continuously in the fast lane." Haruki Murakami, "What I Talk About When I Talk About Running"

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