Slow jogging, a low-intensity aerobic exercise that is easy on the knees, is suitable for people of all ages.
Many individuals—even a grandmother in her 70s—have experienced significant improvement in mobility by incorporating slow jogging into their routines. An 80-year-old man could even hold a plank after practicing slow jogging, and many others have lowered their three highs: cholesterol, blood pressure, and blood sugar.
On the program “Health 1+1,” Taiwanese fitness coach Xu Dongying introduced the benefits of slow jogging, including its ability to lower blood pressure and blood sugar levels, aid in weight loss, and alleviate chronic diseases. He also explained how to slow jog properly.
Slow jogging originated in Japan as a form of exercise developed by professor Hiroaki Tanaka. By combining the concepts of the “Daniels’ Running Formula” developed by Dr. Jack Daniels, Xu developed “rhythm slow jogging”—moving your body in sync like you are following a metronome.
Xu explained that at the beginning of the practice, you need to step in place and experience the body’s rhythm and then advance when footwork is stable.
- Land on the forefoot, then the heel.
- Keep the knees slightly bent to maintain elasticity.
- Strive for a light landing with minimal sound.
- Maintain a short stride and aim for a frequency of 180 steps per minute.
Characteristics of Slow Jogging
Xu said that most people struggle to stick with running habits because they have difficulty establishing the right running frequency. Slow jogging is based on walking speed: 100 to 120 steps per minute, but slightly faster, reaching a frequency of 180 steps per minute. This pace isn’t tiring, doesn’t cause excessive breathlessness, and is easy to maintain.He explained that one of the benefits of slow jogging is that stride length becomes shorter after increasing step frequency, resulting in reduced impact on the knees and minimal damage to them.
Fast running increases the heart rate, and fat burning is maximized when the heart rate reaches 60 to 70 percent of the maximum heart rate (calculated as 220 minus age). Slow jogging aligns with this heart rate range, making it highly effective for burning fat.
Stabilizes 3 Highs, Reduces Chronic Diseases, Promotes Weight Loss
Slow jogging helps with weight loss, the three highs, and chronic disease, said Xu. Additionally, slow jogging releases dopamine, serotonin, and epinephrine, relieving constipation, gout, and other issues.He shared the case of a 70-year-old woman who participated in his training program. After half a year of slow jogging, she lost more than 26 pounds, reduced her blood pressure from 160 to 110, and decreased her glycated hemoglobin level from 7.4 to 5.7.
Xu also mentioned a patient with stage 3 kidney disease who initially chose walking as an exercise regimen. Although her condition didn’t worsen after four years, there was no improvement. However, after starting slow jogging in 2022, her kidney function gradually improved, and in February, her kidney disease progressed from stage 3 to stage 2. Her doctor was surprised and believed her case could help other kidney disease patients.
According to Xu, many individuals have lost weight through slow jogging. One student, weighing more than 176 pounds, suffered from obstructive sleep apnea due to being overweight. Despite trying weight-loss pills, teas, and going to the gym, nothing worked until she started slow jogging. She lost more than 66 pounds in just four months, and her sleep apnea improved. In her testimonial, she expressed that it was the first time she could run for a full hour without feeling tired.
Suitable for People With Plantar Fasciitis
Is slow jogging suitable for individuals with plantar fasciitis or plantar heel pain?Xu shared that Chen Feng-hsin, a well-known Taiwanese financial program host, invited him to talk about slow jogging on her show. One of the staff members responsible for the recording had plantar fasciitis. After that episode, the staff member started practicing slow jogging. One year and 10 months later, when Xu was invited to the show again, he found that the staff member had lost more than 56 pounds and had fully recovered from plantar fasciitis.
Plantar fasciitis involves fibrosis in the back of the foot arch. Slow jogging, with the technique of landing on two points on the sides of the forefoot first and then on the heel, helps improve the flexibility of the plantar fascia, leading to the resolution of the condition.
Slow jogging isn’t only suitable for older people but also for sedentary office workers. Xu suggested that office workers can jog slowly in place while watching TV after work. You can engage in this activity at home when it’s too hot or rainy outside or when the air quality is poor.
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