Slow jogging helps everyone stay healthy, no matter their age
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- Опубликовано: 5 фев 2025
- A new exercise craze from Japan is sweeping the world. It''s not a high impact workout. In fact, it''s quite the opposite! Slow jogging is a form of exercise that''s perfect for those who don''t get much from running. That could be because of chronic disease, injury or old age. We caught up with a fitness coach who is helping his local community slow jog their way to good health.
Retired army commander Hsu Tung-ying is now a fitness instructor. From the stage, he leads these older citizens to practice “slow jogging.”
Did you think it was simply running on the spot? There’s several crucial differences.
A beat is keeping time. The pace comes from an American researcher: maintaining 180 steps a minute is perfect. That’s light aerobic exercise. And there are more details to master. You must land on the ball of your foot, keep your knees slightly bent, and land as lightly as possible. Steps should be short and quick to maximize the workout.
Hsu Tung-ying
Fitness instructor
You save more energy when you’re slow jogging. It’s like when we drive a car on the highway, it saves gas compared to driving on a normal road, because the engine is rotating at a fixed speed.
Slow jogging as a concept was invented by Japanese medical professor, Hiroaki Tanaka. As Hsu shows us on this app, he walks tens of thousands of steps a day, doing wonders for his health.
Dr. Chen Yu-pin
Taipei Municipal Wanfang Hospital
It certainly has some scientific basis, including the study done most recently in 2018. They showed that slow jogging effectively improves various factors for older people - muscle mass, strength, and even the composition of the body and the fatty structures - because this type of exercise is very suitable for older people.
After a few minutes of slow jogging, you will start to sweat, as you burn energy without overexertion. Hsu has created a handy mnemonic to explain the benefits of slow jogging. No pain or stiffness, no puffing or panting. Slow jogging is also perfect for people of any age with knee problems, chronic health issues, high blood pressure, and so on.
Dr. Liu Han-wen
Taipei Wanfang Municipal Hospital
We would suggest regular exercise to control chronic diseases and diabetes anyway. If you don’t already have a habit of regular exercise, you can start with something gentler like this. As soon as you start, it will, to some extent, help to control your blood sugar or your weight.
Slow jogging is a very low risk but effective workout. And it can be adapted to suit any schedule. Why not give it a try?
Wow, thank you , I am 57 and started this slow running six months ago and now running 10k three times a week at pace of 6 minutes per kilometer !! 👏👍🏻🏃🏽♂️🫀🫁
Can you share your Heart rate variations while you progressed from slow jogging to Pace of 6?
I won the last Olympic games after slow running for one month
That dosent make any sense
@@akashgajwanihey, it all depends on how much you run a week, my heart rate is usually around 135 to 140, the more you run, it will lower !
I started running back in the extremely cold winter of '71 , and quiet running clubs, and competition completely in the summer of 1980, it was sheer madness pushing young boys to run at speeds of 18- 20 km/hour,a extremely bad idiology, i thought for your body?? Started to enjoy running again with the ""New rage"" of slow jogging back then ! And it fits with my Taoist principals of leaving your ego behind and goin at a more "natural" pace ☯️! One piece of advice,if i may🙏 My friends from back in the beginning, either died in competitions still running fast for clubs in their 50's,of heart attacks ? Or stopped completely either because hip replacements!!, back and spinal , knees and ankle problems!! You only get one body, and it has to do for this circle of your life ,
Thank you for reading ,
And greetings from crowded Belgium.🙏
I heard this type of training makes the body super efficient at burning fat and less wear and tear on the body
I love it. I just told my SS class today marching, slow jogging is good for our bones. Just do it. Its something different.😊
I love it and getting better at it as time goes on at first two mins was murder and I thought I will never be able to do it but now. No problem
Superb.....It really works. ...I've tried it over the years. ...
Yeah, millions of us have 😊
I have been doing WITH NO HEALTH ISSUE...I am 70 💪❤️💪
I am 55 with no knee cartilage and I shuffle like in this video doing 15 minute miles. I can only do 2 mi but that keeps my knees somewhat limber and I can take the stairs and tolerate the mild pain. If I don't Shuffle do my exercises it's very painful for me to walk up the stairs.
I know it's counterintuitive but you got to keep the joints moving.
Just came across this slow jogging, love the idea of it, has now given me something to do for my legs, use to run, have since not being able to do so, thank you Mr trainer for given me back the courage to do so, happy training to all,
great video, I like that I can run at my age.Thanks
I wish someone would start classes like this in the UK.
You can do it in your living room
@@opencurtin I am doing, thought she social aspect would be good. I can only manage about 1 minute at the moment.
@@moviemaker159I just started this morning with 1 minute will increase every day. Have done 2x1 minute, will do a few more 1 minute sessions as the day goes on.
Slow jogging on a rebounder works for me!🌸
Slow jogging is for real... the elite Japanese runners do it for their build up phase. Folks run super fast off of a slow jogging routine. You get faster as you get more fit.
He invented slow jogging????? You gotta be kidding me. That said it’s a great option which I’ve been doing for decades
Didn’t listen? Or bad listening skills
I think Bro GORDON Invented 😀😀👍
Thank you...
Well me at 65 its a good idea with less knee impact
It's good as it doesn't injure the knees in the long term.
Love it. Superb.
firstly; imagine 3 people, today they will
exercise, 1 dies while exercising, 1 will die
but in 10 years, 1 dies on their 120th birthday.
Exercise will not prevent death. Period.
...
You exercised as a child, unconsciously and
called it playing...and it felt good...as an
adult it is important to continue this practice
to the best of your ability until the day you
die.
...
here's how i do it
one timer
one metronome
one pedometer
2 2pound weights
....
i set my metronome at 120bpm/steps per min.
then for 5k steps or 30 plus minutes i lightly
step with the beat.
6 day work out, 1 day rest
every week increase metronome by 10, so
120, 130, 140...180, 200.
once you reach 200bpm, you run a
different pace every day, you decide
how fast or slow.
Holding the 2lb weights in your hands
exercises your arms and hands naturally.'
...
for goodness sakes, don't flip out and go excessive...you will see that in many vids...
it looks impressive, but it is unnecessary and potentially harmful if you have
prior conditions that could worsen, like the hit song the Eagles used to sing...Take it easy...
Mr postive
i love the idea.
What is ideal heartrate to maintain for this slow jogging ?
I wonder if bouncing on rebounder accomplishes same thing?
Something is better than nothing
Need to do this on regular basis. Walking is being done on regular basis but not slow jogging.
How many minutes a5 a time?
ありがとう日本
運動のために
Senior citizen day camp
I am doing 160 steps per minute. Is it ok?
Does anybody know which app the fitness instructor is using? Would like to use this specific one
@franb_nz he is using 跑步節拍器, but that is only in mandarin, you can use any metronome instead
Soundcorset
Can anybody share it?
tuner & metronome
Soundcorset. set at 180 with 2 claps.
What's the app?
metronome
Soundcorset
@@weiming4305 how to setting
Soundcorset. Set at 180 and 2 claps.
i thought this guy was BOLO YEUNG from bloodsport with jean claude van Damme!!
What’s wrong with fast walking?
Nothing.
1:02
What states ? Taipei ?
Thats how potters clay is conditioned ..
BIG DEAL!!! I am not an oriental, thank God, and have been doing that forever…
That’s NOT that slow ! My brisk walk is not that fast and if I go faster I get too much pain so I’m not convinced. Need follow up studies to see side effects positive or negative.
Very healthy that mask 😂🤦♀️
🪷🪷💖🪷🪷👍
The jogging is great but the breathing in waste air and CO2 threw a mask will kill them faster than being out of shape. You need oxygen when working out. I never wear masks and never sick.
So true!
This was 2 years ago when Covid is still of concern in Taiwan.
Opinions…
@@NamuBang CO2 is waste - facts
@ it’s not “opinions” but based on 3 good RC studies showing masks do not protect.
He is Chinese
He speaks Mandarin I'm instructions.
No ,,, can they have air ,no proper breath for the oldies
Surgeons and operating theatre nurses have worn masks all day every day for years. They are still breathing!
@@emmabrooker166they tend to die sooner than the average person. It makes no sense to exercise and wear a mask. Exercise also helps the lungs but have to be able to breathe!
Omg! Masking while exercising! Makes no sense.😮
This was 2 YEARS ago.
@@deniseharris5233 well even 2 years ago it didn’t make sense!
Actually it does make sense.
When you are breathing heavy doing aerobic activity, very small beads of bodily fluids will leak out of your mouth and your nose. They will fly into the air, And if you are nearby, you will probably breathe them in.
And if you believe that wearing a mask restricts your breathing, that has been proven to be false.
You might find it uncomfortable, but it does make sense.
@ how?
LOL…look at the ridiculous masks😂😂😂😂😂
How do they workout with masks on thou?😳
When this video was online, COVID-19 was still a threat in Taiwan. Now most people don't wear it.