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. Thanks to the technique of breathing through the nose (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 of the body and all organs.

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, surrounded by nature. Most practitioners of this physical activity confirm that during regular training, they easily achieve a state of joy, improved well-being, and fitness, while effectively burning unnecessary calories and fat. It is a form of recreation close to ideal, possible to perform practically anywhere – from the room, through the way 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 Institute of Sport Physiology at Fukuoka University in Japan, who dedicated years to researching the physiology of endurance training and recommended exercises to improve the functions of the circulatory system. 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 works in our country titled "Slow Jogging: The Japanese Way to Run, 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 published, in which he precisely describes the technique of running 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 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 Live in 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 the horizon level

- avoiding strong kicks 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: ensures the necessary daily dose of movement (30 minutes a day according to WHO and our National Health Fund), improves fitness and overall body efficiency, oxygenates cells, reduces stress, has antidepressant effects, guarantees effective calorie burning, reduces body fat, lowers bad cholesterol levels, and regulates blood pressure, minimizing 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. Utilizing the work 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 provides 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 of joints, prevention of motion sickness, improvement of mental condition through stress-relieving and calming effects.

Slow Jogging at a niko niko pace activates genes responsible for our health and contributes to disease prevention and improvement of health condition!

You can find time for Slow Jogging everywhere: while going 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 achieve 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 was formed as a result of advanced evolution, as a complex biological mechanism in which everything connects with everything. Nothing in our body works independently, 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 characterized by extraordinary complexity. 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. We must approach our bodies holistically. Good health does not arise in offices but outside of them – often the best medicine for us is the right way and style of life. 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 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 pounds, 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 wouldn'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. 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 bottom, when it dawned on me that if I didn’t change, I would either collapse or develop some terrible illness. That was when I began to open up to health and a holistic approach. With the need to tidy up my body, mind, and soul, I attracted new possibilities, among which was an amazing physical activity for health – 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 torturous training, exhaustion, injuries, etc., take advantage of new paths to health and moderate activity. The Eastern approach to physical exercise is drastically 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 unwind our bodies, while Western ones tense, shrink, and strain them. Eastern exercises are performed slowly and rhythmically, in harmony with the flow of natural breathing in the body, while Western ones are fast and uneven. Thanks to mindful, moderate movement, life energy is accumulated, and therefore it acts refreshingly, while Western sports disciplines, such as running, weight lifting, 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 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 body efficiency.

"I have come to the conclusion that sometimes failures are to a certain extent unavoidable. No one can win all the time. You cannot drive on the highway without taking a break 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 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 gathered during courses, and training experience in Slow Jogging.

Edyta Dawiskiba