How Slow Jogging Heals the Body

Slow jogging is easy to do. It’s no more taxing to your heart than just walking. Instead of trying hard and running at an intensive pace to the point where you don’t enjoy yourself or your surroundings, you can jog at a relaxed pace and get all the benefits. Give it a shot, even if you’re not 40 yet.

There seems to be an overwhelming belief in fitness today that pushing ourselves to the limit is the key to success. Many people think the more exhausted we feel after a workout, the better the results. However, a closer look at research shows this is a misconception. Have you ever skipped a workout because you thought light exercise wasn’t worth it? Well, think again. Light exercise is incredibly beneficial—you get most, if not all, of the advantages without the mortality risks associated with strenuous exercise. Yes, intense exercise can even be harmful, but I’ll cover that in another video soon. Today, I want to introduce you to an ideal form of light exercise that’s great for a long, healthy life, suitable for both beginners and fitness enthusiasts: slow jogging.

Slow jogging is an excellent exercise that not only helps prevent heart disease but is also effective in treating hypertension, hyperlipidemia, type 2 diabetes, and is great for cardiac rehabilitation. Hello and welcome back to my channel, I’m Pavo Synda, and while I may not be a fitness expert, I’m an anthropologist with over 10 years of experience becoming fit after 40. If you want to be fit without making fitness your full-time job, join me on this journey. The fitness industry needs to stop drinking its own superhero juice, and I’m here to share why slow jogging is a fantastic option for anyone, even if you’re a total newbie.

Slow jogging isn’t something people typically brag about, so let’s dispel the misconception that it’s for weaklings or those who can’t run fast. It has a lot to offer everyone, regardless of fitness level. In fact, slow jogging has been incorporated into the training of American Air Force personnel to help them learn proper running form and prevent injuries. If you’ve been watching my channel, you won’t be surprised to learn that this type of exercise originated in Japan. It was created by Professor Hiroaki Tanaka of Fukuoka University, who was both a scientist and a self-experimenting athlete.

In today’s fitness culture, high-intensity training is often viewed as the path to success, but one must question its long-term effects, especially when our lives are already so busy. There’s a long list of fitness heroes who’ve suffered severe consequences, even death, from pushing themselves too hard. Strenuous exercise is strongly linked to mortality, while taking it easy is much better for longevity. A 2015 study by Dr. Peter Schnohr from Bispebjerg Hospital in Denmark showed that light, casual joggers had lower mortality rates than their more strenuous counterparts.

When I first heard about slow jogging, I was immediately drawn to it because it aligned with my philosophy of fitness: “Don’t strain yourself.” This moderate approach to exercise is healthier than the “give it your all” model the fitness industry promotes. Slow jogging burns more fat than high-intensity exercises. While the exact figures vary, the general consensus is that low-intensity exercise at 50-70% of your maximum heart rate burns the most fat. If you want sustainable weight loss, a safe and effective target is to burn an extra 300 calories a day, which can be achieved with a 2.5-mile slow jog.

Slow jogging helps you learn proper form because you have more time and focus on a slower pace. This allows you to carry the skills you develop to faster speeds when you’re ready. This is why the American Air Force adopted slow jogging to teach proper running form and reduce injury rates. Lower-intensity workouts reduce stress on joints and muscles, an important consideration for those of us over 40.

When I was in my 20s, I injured my knees and was recommended surgery. I chose a different healing path, avoiding surgery, and discovered that slow jogging was a key part of my recovery. Slow jogging doesn’t require special equipment. In fact, running shoes with too much padding encourage heel strikes, which can cause knee pain. Instead, you should aim to land on the ball of your foot, which is the natural way to absorb impact.

So how do you know if you’re jogging at the right pace? Professor Tanaka says you should be able to have a conversation while running, just like I’m doing now. If you’re struggling to talk or out of breath, you’re pushing too hard. It’s all about enjoying the run and having fun with it.

Another major benefit of slow jogging is that it’s an excellent fat-burning exercise. Contrary to popular belief, low-intensity exercise burns more fat than high-intensity workouts. Slow jogging can increase your energy expenditure and help you burn up to twice the calories compared to walking. It activates your body’s larger muscle groups, like the quadriceps and glutes, which aren’t as engaged during walking.

Besides burning fat, slow jogging is a fantastic way to improve your overall running technique. When you’re running slowly, you can focus more on your form, making you a more efficient runner when you do decide to speed up. It’s also a low-impact exercise, reducing the risk of injury to your muscles and joints, which is crucial as we age.

As Professor Tanaka explains, slow jogging activates slow-twitch muscle fibers, which means you can keep going without feeling exhausted. It’s a form of exercise that anyone can start, regardless of fitness level, and is just as gentle on your heart as walking.

In conclusion, slow jogging is an incredible exercise that’s easy to start, has numerous health benefits, and is more sustainable for long-term fitness than strenuous exercise. Whether you’re aiming to lose fat, improve cardiovascular health, or just move more, slow jogging is a great option. So, let’s embrace slow jogging and stop pushing ourselves to the breaking point. Stay healthy, stay fit, and I’ll see you next time!

One of the great things about slow jogging is that it’s not just about fitness—it’s also about improving your overall well-being without pushing your body to extreme limits. Unlike high-intensity workouts that can leave you feeling drained and increase the risk of injuries, slow jogging allows you to get a workout in while still having energy for the rest of your day. This is especially important in today’s busy world, where many of us are juggling work, family, and other responsibilities. There’s no need to sacrifice your long-term health by pushing yourself too hard. Slow jogging provides an effective, enjoyable way to stay active and fit.

Another benefit of slow jogging is that it encourages mindfulness. Because you’re moving at a more relaxed pace, you have the opportunity to really be present in the moment, paying attention to your surroundings, your breath, and your body. This can make your workout feel less like a chore and more like a form of self-care, reducing stress and boosting your mental health. It’s a great way to disconnect from the demands of daily life and focus on yourself for a while.

Now, while slow jogging might seem like it’s too easy to be effective, it’s actually an incredibly efficient way to improve cardiovascular health. As mentioned earlier, it activates slow-twitch muscle fibers, which are more resistant to fatigue and are key for endurance. This means that over time, slow jogging can help you build up stamina and strength, allowing you to gradually increase the intensity or duration of your workouts without the risk of burnout or injury.

The emphasis on proper form also means that you’re less likely to develop bad habits that could lead to long-term issues, such as joint pain or muscle imbalances. When you take your time and focus on landing on the balls of your feet, maintaining a straight posture, and keeping a steady pace, you’re setting yourself up for better performance and fewer injuries down the line.

Professor Tanaka’s approach to slow jogging is revolutionary in its simplicity, and it’s backed by solid science. He believes that from an evolutionary standpoint, humans are designed for light running rather than intense bursts of activity. By taking a more natural approach to fitness, we can enjoy longer, healthier lives without the strain that often comes with high-intensity workouts.

And for those who might feel self-conscious about moving at a slower pace, it’s important to remember that fitness is a personal journey. Whether you’re overtaken by fast runners or even walkers, it doesn’t matter—what matters is that you’re doing what’s best for your body. Slow jogging isn’t about competition; it’s about health, longevity, and feeling good in your own skin. Let go of any societal pressures to go fast or push yourself to the limit, and embrace a more moderate, sustainable approach to fitness.

Lastly, while slow jogging is a fantastic exercise, it’s always good to mix things up. Cross-training with activities like walking, swimming, or cycling can help prevent overuse injuries and keep your routine interesting. For me, slow jogging will remain a permanent part of my fitness routine, supplementing other exercises like Tabata and isometrics when I have the time.

That’s all for today! I hope you found this information useful and that you’re inspired to give slow jogging a try. If you enjoyed the video, please give it a thumbs up and leave a comment—I’d love to hear your thoughts. Your support also helps the channel grow, and I truly appreciate everyone who has subscribed so far. It’s a small channel, but having you all along for the ride means a lot to me. Stay healthy, stay fit, and I’ll see you next time!

And as always, remember: Don’t strain yourself. Slow and steady wins the race.