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 exercises aim 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 shaking of the body 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 recognized as 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 a natural environment. Most practitioners of this physical activity confirm that during regular training, they easily achieve a state of joy, improved 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 session. It works excellently in preparation 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 Institute of Sports Physiology at Fukuoka University in Japan, who dedicated years to researching the physiology of endurance 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 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 running technique in the NIKO NIKO rhythm.

In Poland, Prof. Tanaka personally trained 21 instructors. The main promoter and biggest 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 Path to Vitality' 2019 and 'Slow Life. The Japanese Way to a Healthy and Long Life' 2020.

The basic movements and technique in Slow Jogging:

- conscious landing on the midfoot

- straight back and posture

- chin slightly up, eyes level with the horizon

- avoiding strong impacts on the ground, breathing through the nose, aligned with nature

- relaxed arms, natural elbow movements

- step cadence of 180 per minute

- individual NIKO NIKO pace, below the fatigue threshold

Regularly practicing 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, has antidepressant effects, guarantees effective calorie burning while reducing body fat, lowers bad cholesterol levels, and regulates blood pressure, minimizes 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 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, blood sugar levels decrease.

Prevention of cognitive disorders: exercises provide a strong stimulus for our brain, leading to an increase in brain cell numbers, improving decision-making ability and memory, stimulating the brain and preventing cognitive disorders.

Additionally: muscle growth, strengthening of joints, prevention of motion sickness, improvement of 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 disease prevention and improvement of health conditions!

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, 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 fit figure, as well as a healthy body.

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

The human body has evolved through advanced evolution, becoming a complex biological mechanism where everything connects to everything else. Nothing in our being functions independently, and one cannot care for health or treat an ailment, such as just the brain, without considering diet, intestines, breathing, etc. Our bodies – and the minds closely linked to them – exhibit incredible complexity. Often, a symptom appearing in one part of the body may originate from another; for example, headaches may be caused by pressure in the spine, poor posture, or a sedentary lifestyle. We must approach our bodies integrally. Good health does not originate in clinics but outside of them – often the best remedy is a suitable lifestyle and way of living. 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 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, cope with 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 won’t hesitate to say, saves lives and proactively cares for our health.It personally gave me wings!It saved me from two slow killers,stress,anddepression.. I feel that my whole life has been "uphill." An endless struggle for survival with two children by my side. I was overwhelmed by an excess of work, substances, and responsibilities beyond my capabilities. On top of that, great responsibility, daily stress, a rush, meals on the go, chronic sleep deprivation. All these circumstances led me and my body to exhaustion. There came a day – my personal mental rock bottom, when it dawned on me that if I didn't change, I would either fall flat on my face or develop some terrible illness. That’s when I began to open up to health and a holistic approach. With the need to bring order to my body, mind, and soul, I attracted new possibilities, one of which was the incredible health benefit of physical activity – slow jogging. Now I jog along the path to longevity and vitality, bringing others along with me. If you also feel that your body is saying enough of torturous training, exhaustion, injuries, etc., take advantage of new paths to health 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, constrict, and strain them. Eastern exercises are performed slowly and rhythmically, in harmony with the flow of natural breath in the body, while Western ones are fast and uneven. Through mindful, moderate movement, vital 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 truly means MORE. Slow Jogging can be an alternative for you to exhausting exercises; 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 endurance and overall efficiency.

"I have come to the conclusion that sometimes failures are to some degree unavoidable. No one can win all the time. You cannot 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