I'm 62 and 'slow jog' three miles per day, every day. Perfect workout, and have lost significant weight with the addition of changing my diet. Good video. Thanks.
@@sendykafitover40 I would also add that the 'slow-jogging,' while excellent for my physical health, is also a major benefit to my mental/spiritual health. By jogging slowly for 45 minutes(+/-), without sound, I am able to have a daily conversation with myself. It allows me to 'process' whatever's in my mind, dealing with the issues that might be bothering me. It 're-starts' every day from a mental perspective.
@@ChristiaanHartNibbrig Sounds like it's the meditation for you! I do meditation, too. Someimes 1 hour at a time. And yes. It feels nice to have some morning routine to start a day with. It's also easier to keep yourself doing the exercises if they become something like that. For example, now whenever I stretch in the morning, my body just tells me that I should then move on the the exercises that I always do after stretching as a set.
I'm a big meathead weightlifter. I love running a 5k 3 times a week. Nice and slow, control my heart rate. Its active recovery, feels like it loosens my muscles up afterward.
Keep it up if you find it helpful! I've been researching deeper into slow jogging and it's benefits these days. And I found some intriguing facts about it. There might be a second episode of this topic coming out soon. Stay tuned.😉
I'm 70 pounds overweight, 55 years old, and just last week did a "slow jog" on the beach while on vacation and it felt amazing! My body seemed to really want to do it. Now I just came across your video saying it matters. 🥺Thank you so much. I plan to incorporate slow jogging into a routine. Subscribed.
I love your approach! I just turned 60 and am recovering from a life burnout that started in 2020. I can exercise now, but small bits at a time. I am actually doing an experiment to see how little I can do and make improvements. My progress is actually phenomenal!! Who'd have thought this could be a thing. Thank you for your channel!
I wonder too. Does it maybe mean changing speed from more leisurely to faster, like interval walking? Btw. A video on interval walking coming up. It's crazy how much beneficial it is compared to 10 000 steps. But yeah. Mixing things up is best - cross training for the lay people out there :D
Hurrah yes so nice to hear a voice of reason. I started running again consistently at 63. Three years later I am struggling with aches and strains because I keep hearing how to improve my fitness, run faster and run further. I knew this was madness. I never was an athlete. So now I will slowdown and smell the flowers ❤
Yes, it is madness. So don't buy into it. :P However, there is a space for high intensity too, I'll be doing a video on it soon. But very little bit. We are talking tens of seconds. And the benefit you get from those short bursts of high intensity in terms of cardiovascular fitness, is apparently better than doing the opposite of DSY all the time. And another fun fact, I have not included in the video, but should make an update about it, is that slow jogging floods your body like no other activity with those feel good chemicals, while walking and running apparently give you none. Curious, huh? Thank you so much for watching! Come back soon. About to post a flexibility video. :P
I love to exercise hard but I'm lazy so it's hard to be consistent. MAffetone method is where I heard benefits of slow jogging. Or monitor ur heart and don't let it get above for 180 minus age adjusted with a few other variables for up to 7 hours.
stretch and keep off th eweight. sendy is on the right track tha tlight jogging is best but e is already in great shape. even light jogging will be painful in th ebegginng.
Thanks so much. I have exercised so hard in my 30’s and 40’s and early 50’s. I just don’t want to do that anymore. So grateful to have found your channel.
I’ve been doing intervals of slow jogging fasted at sunrise several times a week and it’s helping maintain fatloss, blood sugar regulation, and I’m able to eat lots of barley porridge and apples. It has always felt more natural to slow jog than run fast. I’m 54, adjusting to hormone changes, and figuring out energy balance with enough exercise for fitness, maintaining low weight, and preventing disease and injury. I like to pray and sing to God during this time. Physical, spiritual, and mental health together. I also use a rebounder and do circuit strength training. I cheer everyone on to take care of health and motility.
Hi there! Sounds like I’m on the same boat as you dealing with changes that come with hormones decreasing due to age. I find your comment resonates with me. Can you please kindly share who and what channels you follow for inspiration, information and encouragement? Hopefully you may start with your own channel as well!😊❤ thank you so much!
I really like the way this channel focuses on improving people’s health with daily activities easy to put into practice. Way better than the usual ripped self-proclaimed gurus setting unrealistic standards and feeding us the idea that the only way to be fit is to spend your entire spare time inside a gym. I’ll be following closely every video
Thank you for the kind words, sir. Thank you for not shaming me for talking about fitness without bulging muscles, but for seeing this channel for what it is. In a lot of respects I feel like there is a Church of Fitness out there that proclaims that there is no salvation (fitness) outside of it. It is my honest belief (derived from my own experience) that if you have 10-15 minutes a day, you can be fit. No gyms, weights or any other special equipment needed. That's how I started out and I do more stuff now 1. because it's fun and 2. it improves my life and fixes problems I used to have. I sincerely hope you'll find some benefit here and thank you for watching and commenting.
It isn’t just the fitness gurus trying to lie to us. Slow running/jogging is free. Pretty much. Super cheap. A pair of shoes. And the best therapy money can buy. It does more than just make your body a machine. You should be able to sing, because you will feel like doing it 😁. I had to do it myself to believe it. I have never physically felt better, and my mind has never been clearer. It’s good medicine.
Exactly! Fun fact, which I think I should include in some follow-up video to this, is that slow jogging is great at producing the feel good chemicals. While walking and running fast get you none, apparently. According to professor Tanaka's book.
@@JoseGonzalez-gg6rs of course. That sounds great. Professor Tanaka encourages in his book to cross train with other types of exercise like walking, swimming and cycling to avoid abusing always the same muscles and joints in the same way. You should pick slow jogging and use it the way it fits you. I keep me quoting Bruce Lee a lot: "adopt what is useful, reject what is useless and add what is specifically your own". Good luck and thank you for watching.
On Point/ I have been slow jogging for awhile now 1.2 or even a 3 hour slow run keeps me fit and heart healthy as an older man. Thank you for the reassurance 🙏
Wow! It's impressive that you're willing to spend so much time on jogging! As I mentioned many times in my videos, I personally prefer making my daily routine shorter. Like what I promised people,"If you got 15 MIN a day, you can be fit." And I can use the time that I save from this to go hiking and do other stuff. But as long as you enjoy it, it's good!💪
Wonderful! Welcome aboard, also check out my video on intermittent walking. And I'll have a follow up on this video soon. I've learned so many interesting things since then! :D
At 64, I do intense weightlifting 3 times a week. On alternate days, I like to do a mix of walking and slow jogging. This "yin & yang" training style works great for me.
@@eetechsun451 How intense is intense? Don't want to be a fly in the ointment but check out my other video "High intensity, worth the risk?" Than have a peek at what this cardiologist has to say: ruclips.net/video/olg90Dq9ay8/видео.htmlsi=nWd1oacUQe1FYw9Z (Sending you to another RUclips channel 😂 where you will get lost forever, but see, this is how much I care about your wellbeing 😜) Make informed choices and manage the risk.
Short fast running can be good as well such as an 800m run. Fast can just means a little bit more intense than a slow run. The key is to actually be able to run as most people cannot actually run.
@@sendykafitover40 When I say "intense", I just mean that I push myself pretty hard. I'm not trying to do the type of "high-intensity" training that a lot of fitness gurus push, where you train beyond failure, whatever that means. I just try to do enough reps for good muscle stimulation. Thanks for your comment.
This is crazy to me! I have been doing this after I stopped running competitively in school and when I am trying to get back in shape after life events. I had no idea that this was a whole theory with tons of evidence!! I was just doing what felt good to my body!
The longest journey begins with the smallest... or slowest first step. Take care of yourself. *Pop back in some time to say how it goes.* Professor Tanaka's book has got more detail than my video :P And something even less taxing to begin with could be an interval walking protocol. I'll be doing a video on that soon too. Ask your doctor if in doubt.
You can do this, start a little at a time, every day and makes no difference where. Walk from your room to the farthest point in your home. Stay safe and healthy. God bless.
A recent research from Japan says that the best exercise for people with heart problems is to do 30 mins of 3 mins casual walking followed by 3 mins of fast walking followed by 3 mins slow walking and repeat. Do like 3-4 times a week.
Your channel is a breath of fresh air. Slow jogging is the only sustainable exercise over the long run. Its much more enjoyable than taxing yourself to the max. Like everything else in life, its the middle ground (the compromise position) that makes the most sense. Thank you for putting this video together and enlightening many out there.
@@opalpearl3051 Probably there are other, sustainable exercises, but this one is super cool. Yes, people who strain their hearts and people who do nothing are both at higher risk of dropping dead than the people doing something in that middle zone... something sustainable like slow joggin :D
Great video! I have developed the habit of doing 3 good pull ups every time I enter my freezer room. It’s been about 6 years. I am almost 57 this and a similar set up and push up plan has helped me stay strong. Easy does it❣️ Thanks from a Colorado fan.
@@jeffgTrialsBikes Thank you for the compliment. And yeah a little bit of something done consistently does wonders 💪. Don't get locked in that freezer! 😜
I do this! 10 push-ups and 5 pull-ups before I leave the house and when I return. Simple habit. Takes minimal time. I have to do something consistently and this habit works for me.
I've been doing this out of necessity because i need back surgery. I didn't know it had a name! I called it Wogging (walk\jogging). I'm very glad to hear about this.
I am seventy as of a few weeks ago, long retired from law enforcement. We had a regular physical fitness test we had to pass, where you could choose to run a mile and a half, or walk three miles, and I always chose the latter. I could walk the three miles in just a few seconds over thirty-three minutes, and had plenty of endurance left… fifteen years ago. I am still pretty fit, but old injuries are starting to take their toll; it’s time for a new plan, and when I heard your DSY acronym I figured your information deserves some serious consideration. So good, this sounds like exactly what I am looking for, and I will start as soon as I can walk out the door.
@@marcmelvin3010 Let me know how you're going with it. I think that old injuries are a thing we have to work around sometimes and sometimes address them as best as we can. I realised that you can be quite strong but fragile, if you know what I mean... can lift something heavy and look impressive but have a weak spot one prays doesn't act up, and with nothing done to adress it it eventually does. Many people are giants on the feet of clay. Addressing my old injuries and weakspots has become my priority lately. It takes decades of how one feels. I think. What do you think? Btw. Smart choice on choosing walking on the fitness test :D
Subscribed! I like your content. 😁I've been having knee issues for the last 15 years (I'm 58 now). And yet, I still prefer jogging than walking. Not because I love jogging, but because I feel more muscles are trained on jogging than on walking (just like you said). Also how slow I jog (sometimes slower than walking), I feel my body releases more dopamine compared to walking. I am sometimes overtaken by walker and that discouraged me... You reminded me that we have our own goal and just don't get intimidated by the surrounding people... How slow I jog, I'm still faster than those sitting on the couch... I will put this into my head every time some walkers take me over... 😁
@@retnosavitri and watch part 2 and find out all about those endocannabinoids that give you that high you're so reluctant to let go of. 😜 and thank you for subscribing!
I am a new kind of Fitness Guru :D Lol... ehm... I'm only just an anthropologist, really, but I seek to bring end to all suffering. Or at least fitness related suffering. It's not only unnecessary, it could be deadly too.
Oh? If you're one of those who enjoy the 10K walking routine, I highly suggest Interval walking. I made an episode talking about why it's even better than the traditional 10K step walking method. Feel free to check it out. ruclips.net/video/KjEAwWuWHng/видео.html
I learned a slow, low-impact jogging technique in the 1990s from a long-time marathon jogger. I got hooked and have been an avid, slow-jogging fan since then. 😊❤
Thanks for this really useful video. I am 66, and enjoy walking fairly fast. Having recently stopped drinking alcohol and lost some weight I now feel that my body wants to start with the slow jogging. It does seem intuitively correct.
Slow jogging is a great place to start. But check out the Part 2 and the community post with all the warning for beginners - basically all those muscles, bones and tendons need to adjust gradually to these new loads you will be putting them under. Do your best not to get injured, will you? :D
At 70 and just recently started jogging I’ve worked up to 5 hours per week over 4 outings. It’s great exercise and I highly recommend it. I’m constantly having to slow myself down because I tend to pick up the pace too much if not paying attention. Enjoyed the video.
Yes, slow down, mister :D 5 hours, wow. My hat's off to you. I think the niko niko pace is the way to go with the occasional intervals of higher intensity runs thrown in. And I mean short, like 20 seconds like in Tabata. But remember DSY!
@@smilingpossum7644 I'd been running for years before I found this slow jogging method 3 months ago. And I think I'll never go back to shitting myself running again LOL.😜
Great for older women with pelvic floor weakness, I haven’t jogged in years because of this, I walk everyday but gave slow jog a go cautiously, wow sooo happy went very well! I’ll come back with the results 😀
@@rachelwilson7625 yes please! Come back switch the results. I'd like this channel to be as inclusive as it can be but being a woman is way outside my area of expertise! 😉
So nice to here you expand upon this. I've been doing what I call "bike-running" until I redevelop the stamina to slow jog to the nice places I want to experience and then slow jog back. I'll bike to the scenic area I want to visit which is also good moderate exercise, and then get off and jog beside the bike for several minutes, take my pulse then get back on the bike, cool down a little then get back off the bike and jog for a couple of minutes, stop, take my pulse, get back on the bike, etc. I am slowly increasing the time that I jog, and the number of times I repeat that, and it's developing nicely. I think it is important check your pulse so that you aren't up to maximum heart rate too long or too often. Maybe up to 75 to 80% if you want for up to 10 minutes at a time, although higher and longer is fine as you increase your fitness. As is pointed out in this video though, moderate exercise with an increase in pulse, say up to 50% of max has many benefits as well. It bears repeating that if you are not very fit, you maybe should check with your Dr. first. So your max heartrate is about 220 minus your age. The easiest way to feel/take your pulse is to feel it on either side of your voice box with your thumb on one side and your fingers on the other, and then count the number of beats for six seconds and then multiply by 10. - - ie. with 14 beats in 6 seconds you pulse or bpm is 140.
@@bruceinoregon8163 Sounds like you my kind of approach to fitness 👍 Enjoying the surroundings is super important. And gradually building up is the way to go. One thing I'd add is be careful about going higher and longer with the heart rate. Older hearts can take damage from that. There is a lot of evidence of it and on of the viewers shared his story on being an endurance athlete and developing a heart condition as a result, with no family history of it. I have another video with thoughts on high intensity and aim can also point you to a cardiologist discussing it. Maybe better than an anthropologist 😂: @AmessengerofChrist Understandably telling people this will damage their hearts and possibly kill them won't sell gym membership 😂 Weight training - the same rules apply to what you're doing to your hear while doing it. As I'm only an anthropologist I recommend you do your own research but you can start here: ruclips.net/video/olg90Dq9ay8/видео.htmlsi=nWd1oacUQe1FYw9Z By listening to the cardiologist explaining things that go wrong in older hearts. Best of luck, come back for the intermittent walking video soon - also very good for your heart. 😜ruclips.net/video/olg90Dq9ay8/видео.htmlsi=nWd1oacUQe1FYw9Z Come back soon for the interval walking video ;)
Certainly. I've been biking over a thousand miles a year for 20 years, had 14 years of martial arts training, and visit a gym once or twice a week, so I'm a pretty fitness conscious person, but I badly fractured my ankle in April and I was relatively sedentary for 4 months or so. It's been more of an uphill climb than I thought It would be coming back from that, fitness included, but consistency has been rewarded with notable progress. I jus thought I'd share a couple discoveries I've had along the way, in the comments section of this well made helpful video. Best wishes! 🏃♂🏃♀🚲
This is such a relief to find this channel! Love your videos! Started this slow jogging along with my intermittent walks. (And added your squats and other isometrics) This slow jogging is fun!! It is done in the house- jogging IN PLACE ( not outside)on a mat or carpet, in your socks or bare feet. I saw it on a report on Japanese news. I downloaded a suggested metronome and they said set it at 180BPM. Light touch feet and boy you can do this -but get sweaty after 15 min, but it is energizing. I love it. 3 times a week. I love it that it’s something I can do inside on bad weather days. I set the Metronome and turn the volume down and put on a program that I can watch to take my mind off of everything ! It’s great! The news program showed it in a gym setting with a bunch of seniors all doing this slow jogging with an encouraging leader at the front of the room. My walks are every day, 7 days a week for an hour…weather permitting. I’m 77 and feeling great. Thanks for your channel!!
Same here - I watched old Prof. Tanaka videos on YT, and found a vid. by a Japanese housewife showing how to slow-jog indoors, with only 4 meters' running length. We've had such a rainy year in my town, and indoor slow-jogging has been a godsend. I open a window, set my metronome, put on some music, and off I go. Tonight I found this channel, and am gaining more insights with every video I watch. Happy days! 👍
I’m mid 60’s and started running marathons, half marathons and over long distance events when I turned 50. I’m a regular walker but want to get back to running without the stress. This looks perfect. I’ll start with interval walking first and build to slow jogging. Thanks for the videos.
I’m a former runner- trying to get back into it, meaning I’m thinking about it. I have a mini triathlon coming up in three months and this video was really encouraging! Glad I found your channel- best of luck!
This is so true! people if you exercise to the point you’re completely breathless and have to breathe with your mouth you’re doing it wrong and damaging your health! learnt this from the buteyko method
@@TheDavveponken Thank you for pointing it out. I must admit my knowledge about Goggins is very perfunctory, except to know that he's an American icon and done some superhuman feats.
Thank you for the good advice. I'm one of those people who probably pushed myself too hard running and biking in my former years and am now feeling the consequences in my knees. This is good motivation for me.
I’m 64 years old and always had problems with knee issues, lower back and so on. But I find myself still feeling young and accepting my age. I’m hoping this slow jogging journey will help my body, mental health, and overall health. Great advice ❤
@@nore8141 I feel you, as they say. I've had knee issues for decades and I still watch them closely with utmost suspicion and do what so can to strengthen them. Hope that slow jogging can help you. It definitely boosts the mood. Professor Tanaka wrote that it makes your body produce the feel good chemicals while walking and running fast give you none. Check in in a couple of weeks and tell us how's it going.
Great advice, I’m so pleased it’s a fun thing to do, so many miserable runners out there, looking haggard and knackered. At a senior age and after many years of Rugby, Football and Cricket, the knees are talking to me. So I will be taking it easily, from my speed walking, to the next gear. Thank you.
This is excellent for me as a 60 year old woman. I had taken up running two years ago and done injuries are starting to creep in. I am going to purposefully slow down my pace to follow this method and look for this book! So thank you
@@jayathome2898 come back sometime please to tell your impressions. I'd be curious of your ex-fast runner perspective. And you'll love the meditative aspect. 😜
I'm approaching 70 years old and have been an avid cyclist in recent years after having been a hard core distance runner during my 30's through 50's. It's become apparent that I need to change my approach significantly. I've started cycling less and taking a couple days off and mixing in walking/running days. I can't do anything but slow running as intervals at this point. I have too many old injuries just waiting to return. Thanks for your videos and common sense approach, I miss running and have hopes to run 5Ks with my grandchildren.
I hated it too. Big time. It felt like a little death, but slow jogging is easy enough and with the do not s..train yourself rule to keep yourself in check it can be energising instead of exhausting.
Slow jogging is my jam! I bought an inexpensive treadmill and I jog at a medium walking pace about 3.4mph. In two months I lost 20 lbs. I did cut back my calories quite a bit as well. Slow jogging is wonderful. I can watch a movie and jog for an hour no problem. I'm kind of addicted to running now.
@@ErisTyler that's because you're getting high on your own cannabinoids 😂 I'll be posting a follow up episode on that and other things and experiences 😁
Love it! So refreshing and gives my 67yr old body great hope for doing something manageable. Thanks for keeping it real! No hype, fun and funny! Appreciate it!
Thank you for such practical advice! I enjoy not shitting myself tremendously. ❤ Seriously though, thank you for bringing common sense and humor to this space.
@@sarahharas9114 Thank you for the positive reinforcement! I always figures there must be more than just me who doesn't want to be enslaved by the fitness commandments. 😜
love your video. I stopped wearing shoes over 3 years ago at age 60 and started hiking for the cardio. when hiking did not get my heart rate up to target i started to incorperate some light jogging. Too old to push myself to the limit I love to hear that Not pushing myself that hard is actualy better for me
Hi. I just discovered your channel. I love your idea of slow jogging 1 minute and walking, to build up the tendons and muscles. That makes sense, and it’s obvious to me, that I would have to start that way, as I’m 67, overweight and unfit, hate exercise, and have had tears in my meniscus in both knees. I’m also impressed by the way you look for your age! - You’re not muscle bound, but slim and athletic. That speaks volumes to me. Your body looks like it would have looked when you were still in school, but now with grey hair. I guess I’m saying you still look youthful. Athletic. Not pumped up. I also love that you do isometrics, and change up your exercise. Just on this video alone, I’ve subscribed to your channel, and I’m looking forward to binge watching it. I move house tomorrow and will be starting a new life, and I’m thinking slow jogging might be included in this, as it would counteract my sedentary life as an artist.
Just be careful about those knees okay? I've had major issues with them in the past and know how to work around the problems and to help myself. If you are overweight, the impacts on your knees is greater (though if you do it right and land on the ball of your feet is you are engaging your body's shock absorbing mechanism). So look into the same pace with something with less impact also, like cycling, even if it is a stationary bike. Make sure to include the 3 minute stretching in your routine (separate follow along video and an explainer video to accompany it "Why I stretch every day") Thank you for your compliments. I never looked like that at school. If I did, maybe I wouldn't have been bullied so much :D That's probably also part of the reason I was turned off from sports. I got a bit more muscular after 40. :D An occasional meathead comes along to the comments section to say I have sarcopenia, but they are the Church of Fitness fanatics, forgive them, for they don't know what they are doing. Lol Best of luck on your move and new life and check back in sometime to say how it is going.
@@sendykafitover40 - Thanks Sendyka. Hmm… maybe I was pushing it a bit with my knees…. They’re still pretty dodgy and I’m still half expecting them to snap again sometimes. Good advice about the bike though. I’ll take that on. Great to see you promoting bare feet! I’ve always be a barefoot kid. Still, at my age.
@@reefprayerresin I believe that a lot can be done for your knees by strengthening the muscles around them. Have a talk with some enlightened physio about some targeted exercises. Best of luck in all your endeavours! 🤞
I was a competitive Soccer player and slow jogging on grass was great for gradually getting in shape without injury. I have a bad back now but if i could I would do it.
@@johnnyedwards3100 I'm not qualified to answer that. You have to ask a professional. Look into something like a horse stance with the chair support (in my other video) maybe, to start with to strengthen the muscles around your knee. I'm really just am anthropologist and I have no experience with arthritis. Sorry I can't be of more help.
I've been trotting for many years and 66 years old...slow is better and moving is necessary to keep fit and healthy. I lost over 30lbs doing it and my vitals are all good..great advice. To keep motivated I sign us for virtual half marathons online..easy peazy
I've won titles in: Mountain Biking Cyclocross Sprint Kayaking Endurance Paddling Kickboxing and most recently, I've earned the title of a heart condition as a direct result of endurance training. I was otherwise in peak condition with no family history. You're right. The softer approach is the better approach. BTW, I'm an anthropology major as well and also had a similar experience with avoiding a knee surgery. Salud
@@mountainpaddler2242 Thank you so much for sharing your experience and story. As an anthropology major you know that stories work better than abstract principles. That's why Buddha and Jesus and others told stories. Thank you for telling it here. I hope it will give some people pause.
I'm 61 and my lifetime-habit was to exhaust myself during workouts. As for jogging: The fitter I got, the faster I run. Now that I'm getting older I feel very tired doing this but it's hard to break a habit. I discovered your video this morning, right before going for a run and I will try to keep in mind what you told us. Thank you very much and keep up the good work. Edit: To prevent knee injuries I do a 15 minute warm-up before running which includes stretching and 30 squats (going all the way down and up). I had no pain in my knees during or after jogging since I have been doing that.
@@peppik There are good reasons to slow down to a slow jog. I'm going to have them in a follow up video. And you can still exhaust yourself sometimes when you want to show off. Thanks for the tip about the knees. I do something similar to strengthen them. Oh, and about exhausting yourself when you're older, here is a cardiologist talking about this subject: ruclips.net/video/olg90Dq9ay8/видео.htmlsi=nWd1oacUQe1FYw9Z Hahaha. I just recommended a other RUclipsr to you 😀 😂 but do come back sometimes.
You should be breathing through your stomach chest and exhale through your mouth. After jogging for a few minutes , i recommend sitting on the bench and do some breath work and meditate. It’s THE WAY TO really benefit not only to body. But mind and your spirit. That is your heart.
@@simonbernal3934 and if you're a beginner don't go for too long and remember that it's not just lungs and hear and muscles but also joints and tendons that need to adjust to the new loads gradually. Don't rush this. Oh. And check out the interval walking video too . Oh and stretch. That's important (hahaha, another video, the stretching routine is only 3 mins!).
I agree - I need more info when it comes to “learning” and get very frustrated by the “just do this and be happy” kind of presentations in most videos - really appreciate the background and context you provide! I’m just starting to learn about slow-jogging and have a long way to go in my fitness journey. I didn’t think that running would be an option because I’ve had a lot of surgery on my knee & ankle and at this point, am still struggling to use stairs without assistance- but I’ve tried the slow jog method (so far I’ve lasted 10 min) and maybe I can see some light at the end of this tunnel…? 😁😎😁😎 Thanks for posting your video!
I loved this message! I know this works. In high school gym class, we had to be able to run with no resting and that is how they trained us, by running 1 minute then walking 30 seconds until we could run 45 minutes straight. A classmate and I purposely ran (jogged slowly) slower than everyone. I didn’t realize it was so good for me until summer break came and I felt like crap not jogging anymore, so I kept jogging that summer. Now I want to try it again.
It’s funny how the YT algorithm works - I had bought Dr Tanaka;s book Slow Jogging a few weeks ago and it was still sitting on my counter - never got around to start reading it - then your video pops 😂up
@@sendykafitover40 already ready first 2 chaps since watching your vid this evening. But is funny what you said about surveillance capitalism ( is that what’s its called ?) - makes you wonder .
@@sendykafitover40Yes I’m subbed to slow jogging and over age 50 fitness channels, so assumed that’s why this channel came up in my feed. Very happy to find it.
Thank you so much for this video! I love love love slow jogging like nice and slow and I can often go really long. But I am terrible at speed and have been feeling like it's pointless. So now I am motivated to get back out there!
@@Myahpd yeah! You go girl! And dont care if walkers overtake you, they overtake me all the time! And a new video with more benefits of slow jogging and my experiences of it is coming up in 10 hours. Please watch it :)
@@keneticchannel Sorry to hear about your bad life event. The doctor is right. And slow jogging reduces anxiety and boosts the mood, so you'd feel a lot worse without it. Sending positive energy your way.
great video.very helpful I was slow jogging the walking intuitively because that's what felt right. I happy to see there is hard evidence that I was apparently doing the right thing.
@@davidval7188 Happy to have provided a scientific validation. Btw, it is crazy how long the medical and academic establishment can take to come around to the common sense which or example the nurses in cardiac rehabilitation knew anyway from observation of their patients.
Ok, so I watched the full video. Loved the outro - very funny. The problem that I see with this form of running for me is that it is too boring. No adrenaline, no excitement, no challenge, no stimulation. Hence I wouldn't be motivated to do it consistently. So it might technically have a lot of benefits, but if you don't do it, then the only benefits exist in academic papers and studies. I think many people must agree with me, because I don't see anyone doing this 'slow' jogging. I prefer running on trails with hills. If I want to have an easy day I'll run 1/3 of the tougher hills or maybe completely walk them. Easy or moderate hills are run. Makes the runs interesting, challenging, stimulating, with a sense of achievement after completing.
Well, there is a super hight potential for injury if you're doing trail running. And if you like it, the more power to you. I actually found slow jogging to be good. I kind of hate running. But the other thing to do is to sprinkle some high intensity into it. If you insert some Tabata-style sprints, even a seasoned runner like you will have his fill of exercise for the day, on days on which you don't have so much time.
@sendykafitover40 fair enough. We agree in that people should do the activity that they enjoy. Anything is better than rotting on the couch. I'm sure you will stay fit after 50, 60, 70 etc. Good luck fitness friend across the world.
Alright I'll take your word for it and give it a try. Having pushed myself really hard for the past 12 or so years, always running at a pace of around 14 km/h, I really need to try and take it down a notch now - after turning 40. I can really feel the difference in my legs as well as the way I'm breathing, that I'm no youth no more and running like this really takes a toll on my body. The problem is that I get so bored whenever I try to slow down, even at a pace of between 12 to 13 km/h, that I have a hard time to _not_ be going faster - getting back to my "normal" speed without even thinking about it. Very encouraging video, thanks!
@@ConraDargo Glad to be taken for my word (and Tanaka's) Maybe take a scenic route where you can pay attention to your surroundings 😜 the pay off is huge. Slow Jogging produces cannabidoids while walking and running fast don't. 😜
That is awesome! But stay safe. I listen to a sports doctor talking about a lot of problems coming from fundraisers where there is an expectation on us to perform, and we don't feel good or we didn't sleep well. So make sure you feel good and sleep well :D
Thanks so much for this option. I walk regularly because I suck at running / jogging. I was jogging at extreme duress for 5 - 10 min. 10k/hr pace. So hard on me and recovery was slow. Today I tried slow jogging on the treadmill @ 6 km/hr pace (my usual brisk walk pace) easily hit 30 min. Super easy. Feel great, no trauma. Much easier to stay on the balls of my feet with the short hopping stride. Real game changer for me.
Thank you for giving it a try. And I know. This slow jogging thing is addictive! It grows on me,too.🤣 Speaking of walking, there's going to be a video about interval walking coming soon. Stay tuned!😉
I've always been compelled to push my body to its limits when running, I'll slow it down from now on. Thanks for the thoroughly researched advice! P.S. the meatheads don't care about being able to do chin-ups anyways, only care about the size of their muscles 🤣
Ha! Glad to be of service! Oh my, you are might be spot on with the muscle size. What was I thinking that what you actually can do with them might count for something!
I started to learn Tai Chi 5 years ago. I was taught zen jogging which is a type of slow running. I have never been a good runner but slow running was great. I didn't get out of breath and could do it for as long as I liked.
I had been jogging for over 4 years before it injured my lower back a couple of months ago. I was then told by someone treating post surgery patients that running is very bad for your knees and back. I'll be seeing an orthopedist next week and I promised myself I'll never run again.
Now I am 73.A couple of years back I started running again and I used to get knee pain.After observing folks on RUclips running without any problems, l started to try different shoes and found that those latest foam shoes are ideal for running for it causes no knee pain.Besides slow jogging does not produce the feel good hormone called endorphin and believe me it is addictive.
Actually, slow jogging produces lots of feel good chemicals. Prof. Tanaka says it produces huge amounts of cannabidoids while walking and fast running give you none.
This is great stuff, thank you. You may be interested to hear that I started jogging on the spot a few weeks ago and so your video was of great interest to me. I have always enjoyed brisk walking but I can no longer do so as my wife has serious dementia and cannot be left in the house on her own. This therefore keeps me at home. However, I have started slow jogging in the garden and think to myself that the only way that this falls short is that I don’t have variety of scenery, otherwise all of the benefits are there. Thanks again, I’ve! subscribed to your channel.
@@ukemanstourbridge Sorry to hear about you wife. But it is great you have a garden you can do it in. And I'm sure you also noticed I have part 2 with more benefits. All the best to you. This is why dementia care in Japan chokes me up. They inform a while neighbourhood that this old lady may be wondering around trying to go the beach where she had happy times 40 year before and to call her husband. Best of luck. Stelay strong and be kind to yourself too.
This was what I had found so hard to find out - the proper 'form' of running. So, now four of my most crucial questions have been answered, at last - on which part of the foot to land on, what should be the body and head position while running, what is the ideal pace, and what kind of shoes is best(my Athlete's Foot shop gave me the ones with that horrible white strip running around with extra padding at the heel, which actually feels more comfortable than most, and it's the ones that I wear all the time). ThankQ!!
@@sendykafitover40 your video just randomly came up on my feed and I did watch it fully to give you the benefit of the doubt, but unfortunately your information is not nuanced and does not match what the literature actually shows on several of the points you covered in the video. So yeah, maybe you’re best off leaving sports science for sports scientists.
@@sendykafitover40 yup, because unlike me, your audience are uninformed on the actual studies so you’re looking for an audience you can easily mislead with pseudoscience. Quite unfortunate but I’ve seen much worse. Take care.
@@sendykafitover40the devil is in the details? You make a completely false statement then can’t back it up. Stop with these ridiculous statements. You are spreading misinformation.
Just ordered the book from professor Tanaka, thanks for the insight. 😀 I used to run the classical way and ruined my left knee. Maybe this is the start of a new running period in my life.
I used to be a keen jogger and marathon runner and was told by my GP to stop it. This was about 8 years ago during a time when I was suffering from ostreoarithic pains on the knees. I am 72 years old and I don't have any other medical conditions apart from this moderate ostreoarithis on the knees. I have never been happy with the advice my GP gave me to stop jogging, but after watching this documentary I will start slow jogging. One of the worst things I found with having ostreoarithis on the knees is to be too lazy or static. Moderate exercise is important.
@@billmclaurin6959 There is also an interval walking video out. I'm not going to encourage you to go against the doctors advice. Just remember to give your body time to adjust again if you're doing. There is a community post with a reminder for beginners (or re-entrants), check it out.
Sorry to hear that. And maybe you could try to brain wash them back with my videos LOL. Be the one to help them get unplugged from the fitness Matrix.🤣
Hi Pawel, so pleased finding your site, you may have saved me from further injury. First I am mad! You see I am an 82 year old male, widower & in general keep myself fairly fit. A little over 6ft & about 74kg, so not overweight. A bit of walking, cycling, circuit workouts and running a small home based business. However, a few weeks ago decided, with zero preparation, no kit, entered for a 5k Parkrun! Never run in my adult life, two runs in a week that felt near death! Two days later noticed a slight pain below & on the inside of my left knee. Then it got much worse, could only limp. Seen by my physio & identified as a Medial Collateral Ligament sprain/tear. (MCL) Treatment to include acupuncture & I read it can take 6-8 weeks to mend. I am going to practice your slow jogging & will use my thin bare foot shoes instead of the new expensive Hoka's just bought. Coffee on the way.
I weighed 245 lbs at 39 yo. I followed exactly what Sendyka is suggesting here and I was 185 lbs on my 40th birthday (8 months after I started slow jogging). I am not as careful as I should be with my diet, but I have kept my weight at or below the 200 lbs mark for 13 years now. 3 miles 3 to 5 times a week.
Finally! Someone I can relate to 😁I guess I can finally put a label on me - a slow jogger in my early 40s 😂 I've always hated the concept of running because it just hurt after attempts, even in my 20s. I only started jogging for the last couple of months after discovering (almost) barefoot sandals. My feet stopped hurting, and the chunky shoes made me hate running. But these days, I'm finally enjoying slow jogging with walking intervals. I do 2-3 min slow jogs, then 1-2 min walks. I hope to increase that gradually. No more injuries, no pains, no fatigue! No plans of training for/joining marathons because those don't interest me. I just do it for fitness at least 3x a week, to not feel exhausted most of the time and for some me time. I also mostly breathe through my nose. I try exhaling through the mouth, but it's hard. Maybe in a few months, I'll be able to carry a conversation while jogging like you 😊 not that I want to coz it's my quiet time haha. Will go and look for that book now. Thanks for sharing.
Your 100% correct. Just being consistent is the way. I don't believe in totally stressing every time. Most people don't exercise because they can't or it just wares you down so much. .... great conversation.
@@OziBlokeTimG they thi K they can't because the church of fitness has indoctrinated them and they don't know that even little bits coint and add up. Thank you for the support. I ruffled feathers of many believers 😂
This is something I really needed to hear. After COVID, I somehow lost my ability to run like before. But at least I walk and do a little jump rope. Doing this could bring back more fitness and joy in my life. Thank you.
@@mikefixac also..check out the interval walking (another video). Could use it too. Man, COVID was a b?@#h. I had the strangest bouts of symptoms for months after. Little by little you'll get it all back!
Idk why, but i can relate to DSY. Back in the day, I discovered the love for running, but life took over, and I quit running. I recently found my movement again and started running again. My knees hurt, my back hurts, my lungs are struggling, but I do love the feeling of running. I'm going to start slow running now. DSY. OK!
Yeah. I know how frustrating it is when you just want to do something that's supposed to be healthy and beneficial for your body, but end up getting injured. And I think there're many people out there facing the same issues. That's why I decided to promote DSY on my channel.
Great staff! I've started running again with a goal to run at least 1 km every day. Three month of the routine and I've lost 7 kg! I like your point about barefoot running and I tried it. It is a bit harsh over long distances and on the concrete. However, running barefoot (or in barefoot shoes in my case) is a great experience. Thank you for the video, loved the ending, hehe
@@romani.1808 Thank you! And by the way I can do more than 7 now! 😂 Good job on losing 7kg! Come back for the Return of the Slow Jogging follow up with all the benefits I've learnt about since 😜
Running while stoned on weed taught me this. I'm 47 and enjoy jogging slowly and soberly now, but I also enjoy short intervals of sprints now and then during my jogs. It does feel a bit dangerous though, both for straining my heart and for falling or twisting and ankle. Hopefully I can continue this joyful exercise for the rest of my days. The best part is just being outside in nature and breathing.
Lol. Well, sprints are okay. We are all an experiment of one and it is about managing risk. And if you watched part 2 you saw that Mark Cucuzella occasionally sprints too "but not to the point of fatigue" (DSY by another name ;D) which means a short Tabata-like burst. And yeah, you have to be careful of your surroundings too. Yes. Being outside is the best. I'm with you on that one. Stay safe!
Found your channel a few days ago, and enjoy it. :) Thanks for the time and effort you put into your videos. Slow jogging always feels great- I’m glad it has benefits!
@@normamccafferty3053 Thank you for the compliments 😁 and now that you know it has the benefits the benefit will be even greater. A psychological quirk I cover on Part 2. Have you seen it? 😜
Yet an another good example of: any extreme is to much/hazardous. You can find extremes everywhere in life, and of course, on youtube. Edit: In case somebody misunderstands it: Sendyka is doin' it right.
Thank you very much. I'm 53,I started training high level in swimming at the age of 5 until 24. After, in order to keep myself fit, I worked a lot with Jim & running. This is until 46 years old. One day, I got injured on my feet & I decided to quit. Now are 7 years without any exercise but I feel that I need to do something. I'm building a motorhome in order to go a little bit into the wild. I will follow your advice. Slow jogging. First plane, then gradually on the mountains.
@@ingridmcfarlane8348 You can do it! And start small. There is a community post (check it out) that basically says your muscles, heart, joints and tendons will need to gradually adjust to the new loads. So 10-15 minutes is okay to start with. Oh. And if you're new to fitness, don't forget to stretch (3 minute follow along video on the channel with a longer explainer vid why and how 😜). DO IT ! 😁🤣
I like your video, your funny. I live in California, actually slow jogging is something I've been doing for a while now, it's fun. I walk at least a mile, then slow jog a quarter mile, then go back to walking for half a mile. I follow this protocol 2-times a week, mix in stair climbing and whole body weight training 2-3 times a week. I know it seems like lot, but it's very healthy and sustainable if you can get enough rest and proper recovery.
Thank you! Very smart. Mixing slow jogging with other exercises is great. Cross training is important to avoid injuries from any repetitive movement. You've got to have variation.That does sound like a lot. But if you don't mind the gym and maybe even can enjoy it, the more power to you. And yes. Rest and recovery is super important, as important as the exercise.
4:20. Start 6:10 6:53. Demo. Warm ups Land on ball of foot 8:30. Borg scale. Aim for 10-12 9:32 tips 10:00. Posture 10:30. Technique. Little jumps. 1” run. Walk 30 sec Repeat 12:08. Cross train
It's took me until my 40's to learn that I need to take it slow and steady with my exercise to avoid injury and actually keep doing it for more than a couple of weeks. If I'm sore from doing an exercise I take it easy until that muscle group is fully recovered then I go again. I wish I had been more patient in my 20's and 30's with exercise and kept a healthy lifestyle but it's better late than never. This year I've finally transitioned to "barefoot" walking and I think I my feet are fully adjusted so that I could do some light jogging. I'm quite excited to get started as I'm finally finding the exercise I've been doing lifts my mood, which is sorely needed during the dark and cold months.
Very informative, it's good to have an alternative view. I've been maintaining my health with stretching and walk/jogging but didn't know of the supporting information about how good it was (compared to intense exercise).
Hahaha. Happy to have validated your intuition. Come back for the follow up video soon, when I talk about other great things about it plus about how perceptions are important too :D
I'm so advanced at slow jogging I'm now walking. 😂
@@perserverance333 that's way too advanced. 😂 But I'll have a video on I trval walking soon. Come back for that.
😂
You are a true master 🤣
Now slowly (un)advance yourself.
😂
I'm 62 and 'slow jog' three miles per day, every day. Perfect workout, and have lost significant weight with the addition of changing my diet. Good video. Thanks.
Impressive self-discipline! Keep it up mister! And thank you for liking this video.
@@sendykafitover40 I would also add that the 'slow-jogging,' while excellent for my physical health, is also a major benefit to my mental/spiritual health. By jogging slowly for 45 minutes(+/-), without sound, I am able to have a daily conversation with myself. It allows me to 'process' whatever's in my mind, dealing with the issues that might be bothering me. It 're-starts' every day from a mental perspective.
@@ChristiaanHartNibbrig Sounds like it's the meditation for you! I do meditation, too. Someimes 1 hour at a time.
And yes. It feels nice to have some morning routine to start a day with. It's also easier to keep yourself doing the exercises if they become something like that. For example, now whenever I stretch in the morning, my body just tells me that I should then move on the the exercises that I always do after stretching as a set.
Just a tip: there is a Swiss company that makes shoes for slow jogging: Kybun They call it 'interval walking' check it on YT.
Exercise is good for you no doubt, but the only way you lose weight is diet.
The phrase "I have no business giving fitness advice." earns a subscription.
@@slyanover 🤣 thank you
I liked the DSY meanings, both of them. 😂😂 ❤❤ I am subscribed now…
. . . I too am now subscribed 🍻you speaka my language 🇦🇺
@@bargearse57 thank you. Welcome on board. I love Straya! 😂
same
I'm a natural-born slow-jogger and I love it!
We're all born to be jogging slow according to biology.
And keep on doing it!😏
I'm a big meathead weightlifter. I love running a 5k 3 times a week. Nice and slow, control my heart rate. Its active recovery, feels like it loosens my muscles up afterward.
Keep it up if you find it helpful! I've been researching deeper into slow jogging and it's benefits these days. And I found some intriguing facts about it. There might be a second episode of this topic coming out soon. Stay tuned.😉
I'm 70 pounds overweight, 55 years old, and just last week did a "slow jog" on the beach while on vacation and it felt amazing! My body seemed to really want to do it. Now I just came across your video saying it matters. 🥺Thank you so much. I plan to incorporate slow jogging into a routine. Subscribed.
@@andreav2125 Thank you. Good luck. Remember to watch what you eat 😁 and come back for a metabolism video... Sometime soon.
@@andreav2125 and remember to ale it slow, cause your tendons and other parts need to start adjusting.
That is actually next level if you are doing it on sand. Nice.
I did it also and felt good. And surprisingly I wasn’t winded.
Good for you Mister. Keep it up
I love your approach! I just turned 60 and am recovering from a life burnout that started in 2020. I can exercise now, but small bits at a time. I am actually doing an experiment to see how little I can do and make improvements. My progress is actually phenomenal!! Who'd have thought this could be a thing. Thank you for your channel!
Wonderful! My life burned out in 2019. So I think I know what you might be feeling like. Glad my channel can be of assistance.
Fantastic! Keep it up!
The law of least effort, I love it
I'm a U.S. Army veteran and we had a march called, 'double-timing'. I'm now 67 and it is perfect for me when I take my walks & mix it in.
What’s double timing mean ?? I’m a lay person lol
I wonder too. Does it maybe mean changing speed from more leisurely to faster, like interval walking? Btw. A video on interval walking coming up. It's crazy how much beneficial it is compared to 10 000 steps. But yeah. Mixing things up is best - cross training for the lay people out there :D
fast marching
how many people have you harmed in your career?
@@toriwolf5978 It's double the speed of the moderate march. It's basically a light jog, not dissimilar to what Sendyka is doing.
Hurrah yes so nice to hear a voice of reason. I started running again consistently at 63. Three years later I am struggling with aches and strains because I keep hearing how to improve my fitness, run faster and run further. I knew this was madness. I never was an athlete. So now I will slowdown and smell the flowers ❤
Yes, it is madness. So don't buy into it. :P However, there is a space for high intensity too, I'll be doing a video on it soon. But very little bit. We are talking tens of seconds. And the benefit you get from those short bursts of high intensity in terms of cardiovascular fitness, is apparently better than doing the opposite of DSY all the time. And another fun fact, I have not included in the video, but should make an update about it, is that slow jogging floods your body like no other activity with those feel good chemicals, while walking and running apparently give you none. Curious, huh?
Thank you so much for watching! Come back soon. About to post a flexibility video. :P
I love to exercise hard but I'm lazy so it's hard to be consistent. MAffetone method is where I heard benefits of slow jogging. Or monitor ur heart and don't let it get above for 180 minus age adjusted with a few other variables for up to 7 hours.
stretch and keep off th eweight. sendy is on the right track tha tlight jogging is best but e is already in great shape. even light jogging will be painful in th ebegginng.
Thanks so much. I have exercised so hard in my 30’s and 40’s and early 50’s. I just don’t want to do that anymore. So grateful to have found your channel.
@@advisepremeds And this channel is so happy to have found you! 😜
Exactly the same here too!
Same here mate
I’ve been doing intervals of slow jogging fasted at sunrise several times a week and it’s helping maintain fatloss, blood sugar regulation, and I’m able to eat lots of barley porridge and apples. It has always felt more natural to slow jog than run fast. I’m 54, adjusting to hormone changes, and figuring out energy balance with enough exercise for fitness, maintaining low weight, and preventing disease and injury. I like to pray and sing to God during this time. Physical, spiritual, and mental health together.
I also use a rebounder and do circuit strength training.
I cheer everyone on to take care of health and motility.
@@CalmVibesVee Sound like you are balancing everything nicely!
Hi there! Sounds like I’m on the same boat as you dealing with changes that come with hormones decreasing due to age. I find your comment resonates with me. Can you please kindly share who and what channels you follow for inspiration, information and encouragement? Hopefully you may start with your own channel as well!😊❤ thank you so much!
Amen! Same here, just not at sun rise. Although I have been thinking of switching my runs from after work to before work.
🙏🏼💙🏃🏼♂️💨
Due to injuries and multiple surgeries I’ve been teaching myself a more passive way to exercise. Glad I found your channel to help me out!
DSY approach can go a long way towards healing! :P
I really like the way this channel focuses on improving people’s health with daily activities easy to put into practice. Way better than the usual ripped self-proclaimed gurus setting unrealistic standards and feeding us the idea that the only way to be fit is to spend your entire spare time inside a gym. I’ll be following closely every video
Thank you for the kind words, sir. Thank you for not shaming me for talking about fitness without bulging muscles, but for seeing this channel for what it is. In a lot of respects I feel like there is a Church of Fitness out there that proclaims that there is no salvation (fitness) outside of it. It is my honest belief (derived from my own experience) that if you have 10-15 minutes a day, you can be fit. No gyms, weights or any other special equipment needed. That's how I started out and I do more stuff now 1. because it's fun and 2. it improves my life and fixes problems I used to have. I sincerely hope you'll find some benefit here and thank you for watching and commenting.
@@sendykafitover40 Thanks for sharing your experience. As I said, I’ll be watching closely and try your suggestions myself
It isn’t just the fitness gurus trying to lie to us. Slow running/jogging is free. Pretty much. Super cheap. A pair of shoes. And the best therapy money can buy. It does more than just make your body a machine. You should be able to sing, because you will feel like doing it 😁. I had to do it myself to believe it. I have never physically felt better, and my mind has never been clearer. It’s good medicine.
Exactly! Fun fact, which I think I should include in some follow-up video to this, is that slow jogging is great at producing the feel good chemicals. While walking and running fast get you none, apparently. According to professor Tanaka's book.
@@JoseGonzalez-gg6rs of course. That sounds great. Professor Tanaka encourages in his book to cross train with other types of exercise like walking, swimming and cycling to avoid abusing always the same muscles and joints in the same way. You should pick slow jogging and use it the way it fits you. I keep me quoting Bruce Lee a lot: "adopt what is useful, reject what is useless and add what is specifically your own". Good luck and thank you for watching.
Lifetime slow jogging member checking in! ✋🏾
@@TLGIII Yey! Kudos! 🎉
On Point/ I have been slow jogging for awhile now 1.2 or even a 3 hour slow run keeps me fit and heart healthy as an older man. Thank you for the reassurance 🙏
Wow! It's impressive that you're willing to spend so much time on jogging!
As I mentioned many times in my videos, I personally prefer making my daily routine shorter. Like what I promised people,"If you got 15 MIN a day, you can be fit." And I can use the time that I save from this to go hiking and do other stuff. But as long as you enjoy it, it's good!💪
I have always been a runner at heart but age 67, I’m done, I ordered the book and I have subscribed thank you
Wonderful! Welcome aboard, also check out my video on intermittent walking. And I'll have a follow up on this video soon. I've learned so many interesting things since then! :D
No, you are not done, but just run slower.
At 64, I do intense weightlifting 3 times a week. On alternate days, I like to do a mix of walking and slow jogging. This "yin & yang" training style works great for me.
@@eetechsun451 How intense is intense? Don't want to be a fly in the ointment but check out my other video "High intensity, worth the risk?" Than have a peek at what this cardiologist has to say:
ruclips.net/video/olg90Dq9ay8/видео.htmlsi=nWd1oacUQe1FYw9Z
(Sending you to another RUclips channel 😂 where you will get lost forever, but see, this is how much I care about your wellbeing 😜) Make informed choices and manage the risk.
Short fast running can be good as well such as an 800m run. Fast can just means a little bit more intense than a slow run. The key is to actually be able to run as most people cannot actually run.
@@sendykafitover40 When I say "intense", I just mean that I push myself pretty hard. I'm not trying to do the type of "high-intensity" training that a lot of fitness gurus push, where you train beyond failure, whatever that means. I just try to do enough reps for good muscle stimulation. Thanks for your comment.
why not smoke and drink on weds and sundays then?
@@chinmeysway Not sure what you mean.
This is crazy to me! I have been doing this after I stopped running competitively in school and when I am trying to get back in shape after life events. I had no idea that this was a whole theory with tons of evidence!! I was just doing what felt good to my body!
The body sometimes knows instinctively what's good for it (if we know how to listen to it).
Thank you for the video! Going to start today! Maybe 30 seconds jog 1 min walk. I’m 60 with heart disease doctor says I need this
The longest journey begins with the smallest... or slowest first step. Take care of yourself. *Pop back in some time to say how it goes.* Professor Tanaka's book has got more detail than my video :P And something even less taxing to begin with could be an interval walking protocol. I'll be doing a video on that soon too. Ask your doctor if in doubt.
You can do this, start a little at a time, every day and makes no difference where. Walk from your room to the farthest point in your home. Stay safe and healthy. God bless.
A recent research from Japan says that the best exercise for people with heart problems is to do 30 mins of 3 mins casual walking followed by 3 mins of fast walking followed by 3 mins slow walking and repeat.
Do like 3-4 times a week.
@@lllthinkvery interesting.
@@lllthink Yes. And for a fair bit over 40 adults ;P Interval walking. It's on my "to do" list :D
Your channel is a breath of fresh air. Slow jogging is the only sustainable exercise over the long run. Its much more enjoyable than taxing yourself to the max. Like everything else in life, its the middle ground (the compromise position) that makes the most sense. Thank you for putting this video together and enlightening many out there.
@@opalpearl3051 Probably there are other, sustainable exercises, but this one is super cool. Yes, people who strain their hearts and people who do nothing are both at higher risk of dropping dead than the people doing something in that middle zone... something sustainable like slow joggin :D
Jumping on a mini trampoline is superior to slow jogging in every category!
@@djmazz1100 surely not in admiring your surroundings;)
Great video! I have developed the habit of doing 3 good pull ups every time I enter my freezer room. It’s been about 6 years. I am almost 57 this and a similar set up and push up plan has helped me stay strong. Easy does it❣️
Thanks from a Colorado fan.
@@jeffgTrialsBikes Thank you for the compliment. And yeah a little bit of something done consistently does wonders 💪. Don't get locked in that freezer! 😜
I do this! 10 push-ups and 5 pull-ups before I leave the house and when I return. Simple habit. Takes minimal time. I have to do something consistently and this habit works for me.
I've been doing this out of necessity because i need back surgery. I didn't know it had a name! I called it Wogging (walk\jogging). I'm very glad to hear about this.
@@gomcse wogging sounds vaguely Australian for some reason. Now you can proudly tell everyone you're slow jogging :)
@gomsce Wogging!! I was looking for a name what I have been doing, but this is so good 😂 thank you
lol I’ve been calling it that for years
Looks like there's a Wogging comunity going on here!🤣
I am seventy as of a few weeks ago, long retired from law enforcement. We had a regular physical fitness test we had to pass, where you could choose to run a mile and a half, or walk three miles, and I always chose the latter. I could walk the three miles in just a few seconds over thirty-three minutes, and had plenty of endurance left… fifteen years ago. I am still pretty fit, but old injuries are starting to take their toll; it’s time for a new plan, and when I heard your DSY acronym I figured your information deserves some serious consideration. So good, this sounds like exactly what I am looking for, and I will start as soon as I can walk out the door.
@@marcmelvin3010 Let me know how you're going with it. I think that old injuries are a thing we have to work around sometimes and sometimes address them as best as we can. I realised that you can be quite strong but fragile, if you know what I mean... can lift something heavy and look impressive but have a weak spot one prays doesn't act up, and with nothing done to adress it it eventually does. Many people are giants on the feet of clay. Addressing my old injuries and weakspots has become my priority lately. It takes decades of how one feels. I think. What do you think? Btw. Smart choice on choosing walking on the fitness test :D
Subscribed! I like your content. 😁I've been having knee issues for the last 15 years (I'm 58 now). And yet, I still prefer jogging than walking. Not because I love jogging, but because I feel more muscles are trained on jogging than on walking (just like you said). Also how slow I jog (sometimes slower than walking), I feel my body releases more dopamine compared to walking.
I am sometimes overtaken by walker and that discouraged me... You reminded me that we have our own goal and just don't get intimidated by the surrounding people... How slow I jog, I'm still faster than those sitting on the couch... I will put this into my head every time some walkers take me over... 😁
@@retnosavitri and watch part 2 and find out all about those endocannabinoids that give you that high you're so reluctant to let go of. 😜 and thank you for subscribing!
@@sendykafitover40Hahaa... OK.. I will.... 😁
When exercising, I always felt that if you're not suffering a bit, it won't be effective. Good to have that corrected!
I am a new kind of Fitness Guru :D Lol... ehm... I'm only just an anthropologist, really, but I seek to bring end to all suffering. Or at least fitness related suffering. It's not only unnecessary, it could be deadly too.
@@sendykafitover40 Looking forward to the next episode! Keep them coming 🙂
Thanks for the video! I walk 10K twice a week and it really keeps my body fit and healthy.
Oh? If you're one of those who enjoy the 10K walking routine, I highly suggest Interval walking. I made an episode talking about why it's even better than the traditional 10K step walking method. Feel free to check it out.
ruclips.net/video/KjEAwWuWHng/видео.html
I learned a slow, low-impact jogging technique in the 1990s from a long-time marathon jogger. I got hooked and have been an avid, slow-jogging fan since then. 😊❤
@@angeliaphillips I'm so jealous! I only discovered it relatively recently! 😂
I'd be interested to know more please. 😊
Thanks for this really useful video.
I am 66, and enjoy walking fairly fast.
Having recently stopped drinking alcohol and lost some weight I now feel that my body wants to start with the slow jogging.
It does seem intuitively correct.
Slow jogging is a great place to start. But check out the Part 2 and the community post with all the warning for beginners - basically all those muscles, bones and tendons need to adjust gradually to these new loads you will be putting them under. Do your best not to get injured, will you? :D
At 70 and just recently started jogging I’ve worked up to 5 hours per week over 4 outings. It’s great exercise and I highly recommend it. I’m constantly having to slow myself down because I tend to pick up the pace too much if not paying attention. Enjoyed the video.
Yes, slow down, mister :D 5 hours, wow. My hat's off to you. I think the niko niko pace is the way to go with the occasional intervals of higher intensity runs thrown in. And I mean short, like 20 seconds like in Tabata. But remember DSY!
How long have you been doing this? I’m 60 and thinking seriously about giving it a go
@@smilingpossum764460yr old female here. I’ve been quite ill and slowly slowly is the only way I can go to improve my fitness.
@@smilingpossum7644 I'd been running for years before I found this slow jogging method 3 months ago. And I think I'll never go back to shitting myself running again LOL.😜
Great for older women with pelvic floor weakness, I haven’t jogged in years because of this, I walk everyday but gave slow jog a go cautiously, wow sooo happy went very well! I’ll come back with the results 😀
@@rachelwilson7625 yes please! Come back switch the results. I'd like this channel to be as inclusive as it can be but being a woman is way outside my area of expertise! 😉
So nice to here you expand upon this. I've been doing what I call "bike-running" until I redevelop the stamina to slow jog to the nice places I want to experience and then slow jog back. I'll bike to the scenic area I want to visit which is also good moderate exercise, and then get off and jog beside the bike for several minutes, take my pulse then get back on the bike, cool down a little then get back off the bike and jog for a couple of minutes, stop, take my pulse, get back on the bike, etc. I am slowly increasing the time that I jog, and the number of times I repeat that, and it's developing nicely. I think it is important check your pulse so that you aren't up to maximum heart rate too long or too often. Maybe up to 75 to 80% if you want for up to 10 minutes at a time, although higher and longer is fine as you increase your fitness. As is pointed out in this video though, moderate exercise with an increase in pulse, say up to 50% of max has many benefits as well. It bears repeating that if you are not very fit, you maybe should check with your Dr. first.
So your max heartrate is about 220 minus your age. The easiest way to feel/take your pulse is to feel it on either side of your voice box with your thumb on one side and your fingers on the other, and then count the number of beats for six seconds and then multiply by 10. - - ie. with 14 beats in 6 seconds you pulse or bpm is 140.
@@bruceinoregon8163 Sounds like you my kind of approach to fitness 👍 Enjoying the surroundings is super important. And gradually building up is the way to go. One thing I'd add is be careful about going higher and longer with the heart rate. Older hearts can take damage from that. There is a lot of evidence of it and on of the viewers shared his story on being an endurance athlete and developing a heart condition as a result, with no family history of it. I have another video with thoughts on high intensity and aim can also point you to a cardiologist discussing it. Maybe better than an anthropologist 😂: @AmessengerofChrist Understandably telling people this will damage their hearts and possibly kill them won't sell gym membership 😂
Weight training - the same rules apply to what you're doing to your hear while doing it. As I'm only an anthropologist I recommend you do your own research but you can start here:
ruclips.net/video/olg90Dq9ay8/видео.htmlsi=nWd1oacUQe1FYw9Z
By listening to the cardiologist explaining things that go wrong in older hearts.
Best of luck, come back for the intermittent walking video soon - also very good for your heart. 😜ruclips.net/video/olg90Dq9ay8/видео.htmlsi=nWd1oacUQe1FYw9Z
Come back soon for the interval walking video ;)
Such a helpful post Bruce, thank you 🙏
Certainly. I've been biking over a thousand miles a year for 20 years, had 14 years of martial arts training, and visit a gym once or twice a week, so I'm a pretty fitness conscious person, but I badly fractured my ankle in April and I was relatively sedentary for 4 months or so. It's been more of an uphill climb than I thought It would be coming back from that, fitness included, but consistency has been rewarded with notable progress. I jus thought I'd share a couple discoveries I've had along the way, in the comments section of this well made helpful video. Best wishes! 🏃♂🏃♀🚲
This is such a relief to find this channel! Love your videos!
Started this slow jogging along with my intermittent walks. (And added your squats and other isometrics) This slow jogging is fun!! It is done in the house- jogging IN PLACE ( not outside)on a mat or carpet, in your socks or bare feet. I saw it on a report on Japanese news. I downloaded a suggested metronome and they said set it at 180BPM. Light touch feet and boy you can do this -but get sweaty after 15 min, but it is energizing. I love it. 3 times a week. I love it that it’s something I can do inside on bad weather days. I set the Metronome and turn the volume down and put on a program that I can watch to take my mind off of everything ! It’s great! The news program showed it in a gym setting with a bunch of seniors all doing this slow jogging with an encouraging leader at the front of the room.
My walks are every day, 7 days a week for an hour…weather permitting.
I’m 77 and feeling great.
Thanks for your channel!!
Thank you for the compliments. I never thought of doing it inside to be honest :D If it works, it works!
Same here - I watched old Prof. Tanaka videos on YT, and found a vid. by a Japanese housewife showing how to slow-jog indoors, with only 4 meters' running length. We've had such a rainy year in my town, and indoor slow-jogging has been a godsend. I open a window, set my metronome, put on some music, and off I go. Tonight I found this channel, and am gaining more insights with every video I watch. Happy days! 👍
@@CatherineHurley-wk8ef Thank you for the compliments. And of you have that Japanese housewife video handy, I'd love to check it out 😁
I'm a big fan of slow jogging too! I'm 55 and super healthy, cheers😊
@@Vonsat Good job.
I’m mid 60’s and started running marathons, half marathons and over long distance events when I turned 50. I’m a regular walker but want to get back to running without the stress. This looks perfect. I’ll start with interval walking first and build to slow jogging. Thanks for the videos.
@@tobree1 you're welcome! Thank you for watching and enjoy your endocannabinoids 😜!
I’m a former runner- trying to get back into it, meaning I’m thinking about it. I have a mini triathlon coming up in three months and this video was really encouraging!
Glad I found your channel- best of luck!
Thank you for the kind words! And I wish you a wonderful experience of what you're preparing for. Remember...DSY!😉
This is the confirmation I needed to continue slow jogging. Thanks!
More confirmation in Part 2 :D
This is so true! people if you exercise to the point you’re completely breathless and have to breathe with your mouth you’re doing it wrong and damaging your health! learnt this from the buteyko method
Interesting! Thanks for sharing! I'd like to read more about the method. And I also agree that breathig is an important part of exercising.
Bs
@@veritas2145 hahaha. Be nice please 😂
You dont look like your jogging slowly! I love your positive attitude.
@@patricia753 I jog much slower in part 2 - it was much hotter ;)
David Goggins has left the chat.
There should be Slow Gogging too :D
Goggins doesn't run fast. I don't think he really does snything that is incredibly straining per se. Just for a very long time.
@@TheDavveponken Thank you for pointing it out. I must admit my knowledge about Goggins is very perfunctory, except to know that he's an American icon and done some superhuman feats.
@@sendykafitover40 admittedly he literally shat himself during his first ultramarathon (he did on a whim more or less). He's a madman that's for sure.
Hahahahahhaha
Thank you for the good advice. I'm one of those people who probably pushed myself too hard running and biking in my former years and am now feeling the consequences in my knees. This is good motivation for me.
@@longbra I'm paying the price of my younger year foolishness and lack of knowledge too. 😜
I’m 64 years old and always had problems with knee issues, lower back and so on. But I find myself still feeling young and accepting my age. I’m hoping this slow jogging journey will help my body, mental health, and overall health. Great advice ❤
@@nore8141 I feel you, as they say. I've had knee issues for decades and I still watch them closely with utmost suspicion and do what so can to strengthen them. Hope that slow jogging can help you. It definitely boosts the mood. Professor Tanaka wrote that it makes your body produce the feel good chemicals while walking and running fast give you none. Check in in a couple of weeks and tell us how's it going.
Try get a good pair of those latest foamy shoes and your knee will not hurt again.
@@lamsailait4114 make sure to land correctly on the balls of your feet, midfoot strike.
Try cycling. It's better on your joints
@@DrKniz though cycling (and swimming) do nothing for bone density.
I discovered it too. I’m saying-it’s better to run a little bit then not at all. ✌️🕊️
Exactly!
Great advice, I’m so pleased it’s a fun thing to do, so many miserable runners out there, looking haggard and knackered. At a senior age and after many years of Rugby, Football and Cricket, the knees are talking to me. So I will be taking it easily, from my speed walking, to the next gear. Thank you.
@@thisispw Yes. Poor things 😢. Watch out for those knees!
This is excellent for me as a 60 year old woman. I had taken up running two years ago and done injuries are starting to creep in. I am going to purposefully slow down my pace to follow this method and look for this book! So thank you
@@jayathome2898 come back sometime please to tell your impressions. I'd be curious of your ex-fast runner perspective. And you'll love the meditative aspect. 😜
I'm approaching 70 years old and have been an avid cyclist in recent years after having been a hard core distance runner during my 30's through 50's. It's become apparent that I need to change my approach significantly. I've started cycling less and taking a couple days off and mixing in walking/running days. I can't do anything but slow running as intervals at this point. I have too many old injuries just waiting to return. Thanks for your videos and common sense approach, I miss running and have hopes to run 5Ks with my grandchildren.
Yes. We got to be aware of those old injuries lying in wait. Hope you dodge them and get to enjoy that run. DSY!
I hate running. But slow jogging I might try. Thanks!
I hated it too. Big time. It felt like a little death, but slow jogging is easy enough and with the do not s..train yourself rule to keep yourself in check it can be energising instead of exhausting.
Take a spliff b4....good music
Excellent video, thanks for all the great advise. I am starting daily slow jogging routine.
Good! Keep it up! I'm keeping it, too. I must say that it's very refreshing and satisfying.
Slow jogging is my jam! I bought an inexpensive treadmill and I jog at a medium walking pace about 3.4mph. In two months I lost 20 lbs. I did cut back my calories quite a bit as well. Slow jogging is wonderful. I can watch a movie and jog for an hour no problem. I'm kind of addicted to running now.
@@ErisTyler that's because you're getting high on your own cannabinoids 😂 I'll be posting a follow up episode on that and other things and experiences 😁
Love it! So refreshing and gives my 67yr old body great hope for doing something manageable. Thanks for keeping it real! No hype, fun and funny! Appreciate it!
@@DebiEllis-e7o hahaha. Thank you! Clearly you're my target audience :)
Thank you for such practical advice! I enjoy not shitting myself tremendously. ❤ Seriously though, thank you for bringing common sense and humor to this space.
@@sarahharas9114 Thank you for the positive reinforcement! I always figures there must be more than just me who doesn't want to be enslaved by the fitness commandments. 😜
love your video. I stopped wearing shoes over 3 years ago at age 60 and started hiking for the cardio. when hiking did not get my heart rate up to target i started to incorperate some light jogging. Too old to push myself to the limit I love to hear that Not pushing myself that hard is actualy better for me
That is awesome! Glad to be the bearer of good news :D
I have been thinking of starting a running programme. I will follow this approach.
It just makes too much sense! Thank-you!
Wonderful! Check back in in a couple of weeks. Tell us how it works for you :)
Hi. I just discovered your channel. I love your idea of slow jogging 1 minute and walking, to build up the tendons and muscles. That makes sense, and it’s obvious to me, that I would have to start that way, as I’m 67, overweight and unfit, hate exercise, and have had tears in my meniscus in both knees.
I’m also impressed by the way you look for your age! - You’re not muscle bound, but slim and athletic. That speaks volumes to me. Your body looks like it would have looked when you were still in school, but now with grey hair. I guess I’m saying you still look youthful. Athletic. Not pumped up. I also love that you do isometrics, and change up your exercise. Just on this video alone, I’ve subscribed to your channel, and I’m looking forward to binge watching it.
I move house tomorrow and will be starting a new life, and I’m thinking slow jogging might be included in this, as it would counteract my sedentary life as an artist.
Just be careful about those knees okay? I've had major issues with them in the past and know how to work around the problems and to help myself. If you are overweight, the impacts on your knees is greater (though if you do it right and land on the ball of your feet is you are engaging your body's shock absorbing mechanism). So look into the same pace with something with less impact also, like cycling, even if it is a stationary bike. Make sure to include the 3 minute stretching in your routine (separate follow along video and an explainer video to accompany it "Why I stretch every day")
Thank you for your compliments. I never looked like that at school. If I did, maybe I wouldn't have been bullied so much :D That's probably also part of the reason I was turned off from sports. I got a bit more muscular after 40. :D An occasional meathead comes along to the comments section to say I have sarcopenia, but they are the Church of Fitness fanatics, forgive them, for they don't know what they are doing. Lol
Best of luck on your move and new life and check back in sometime to say how it is going.
@@sendykafitover40 - Thanks Sendyka. Hmm… maybe I was pushing it a bit with my knees…. They’re still pretty dodgy and I’m still half expecting them to snap again sometimes. Good advice about the bike though. I’ll take that on. Great to see you promoting bare feet! I’ve always be a barefoot kid. Still, at my age.
@@reefprayerresin I believe that a lot can be done for your knees by strengthening the muscles around them. Have a talk with some enlightened physio about some targeted exercises. Best of luck in all your endeavours! 🤞
I was a competitive Soccer player and slow jogging on grass was great for gradually getting in shape without injury. I have a bad back now but if i could I would do it.
We all have to work with/around our injuries. Hope you find something to help you with your back.
Can I do this with arthritic knees ?
@@johnnyedwards3100 I'm not qualified to answer that. You have to ask a professional. Look into something like a horse stance with the chair support (in my other video) maybe, to start with to strengthen the muscles around your knee. I'm really just am anthropologist and I have no experience with arthritis. Sorry I can't be of more help.
Yeap....chewing gum goes in....to indicate pro level....and that's how we warm up...talk and run slow
I've been trotting for many years and 66 years old...slow is better and moving is necessary to keep fit and healthy.
I lost over 30lbs doing it and my vitals are all good..great advice.
To keep motivated I sign us for virtual half marathons online..easy peazy
@@vincentkosik403 yeah, finding things to motivate you is great. Though half marathon sounds daunting to me 😜
I've won titles in:
Mountain Biking
Cyclocross
Sprint Kayaking
Endurance Paddling
Kickboxing
and most recently, I've earned the title of a heart condition as a direct result of endurance training.
I was otherwise in peak condition with no family history.
You're right. The softer approach is the better approach.
BTW, I'm an anthropology major as well and also had a similar experience with avoiding a knee surgery.
Salud
@@mountainpaddler2242 Thank you so much for sharing your experience and story. As an anthropology major you know that stories work better than abstract principles. That's why Buddha and Jesus and others told stories. Thank you for telling it here. I hope it will give some people pause.
@@sendykafitover40 subscribed for excellent content
@@sendykafitover40 It does 😊
@@bizcoach7 Great!
So basically what you said is me me me me me! And myself and I, I, I, I. 😂😂😂😂😂
I'm 61 and my lifetime-habit was to exhaust myself during workouts. As for jogging: The fitter I got, the faster I run. Now that I'm getting older I feel very tired doing this but it's hard to break a habit. I discovered your video this morning, right before going for a run and I will try to keep in mind what you told us. Thank you very much and keep up the good work.
Edit: To prevent knee injuries I do a 15 minute warm-up before running which includes stretching and 30 squats (going all the way down and up). I had no pain in my knees during or after jogging since I have been doing that.
@@peppik There are good reasons to slow down to a slow jog. I'm going to have them in a follow up video. And you can still exhaust yourself sometimes when you want to show off. Thanks for the tip about the knees. I do something similar to strengthen them. Oh, and about exhausting yourself when you're older, here is a cardiologist talking about this subject: ruclips.net/video/olg90Dq9ay8/видео.htmlsi=nWd1oacUQe1FYw9Z
Hahaha. I just recommended a other RUclipsr to you 😀 😂 but do come back sometimes.
You should be breathing through your stomach chest and exhale through your mouth. After jogging for a few minutes , i recommend sitting on the bench and do some breath work and meditate. It’s THE WAY TO really benefit not only to body. But mind and your spirit. That is your heart.
This is what I have been looking for. To just get out and try it, no over exertion which puts you off the whole process anyway. Many thanks.
@@simonbernal3934 and if you're a beginner don't go for too long and remember that it's not just lungs and hear and muscles but also joints and tendons that need to adjust to the new loads gradually. Don't rush this. Oh. And check out the interval walking video too . Oh and stretch. That's important (hahaha, another video, the stretching routine is only 3 mins!).
This is the best video I’ve listened to about slow jogging love it definitely going to go with this! Thank you. Mal from UK.
Wow thank you Mal! That's a big credit!
And I'm glad that you find it motivative. Can't wait to hear your thoughts and experience of trying it!
I agree - I need more info when it comes to “learning” and get very frustrated by the “just do this and be happy” kind of presentations in most videos - really appreciate the background and context you provide!
I’m just starting to learn about slow-jogging and have a long way to go in my fitness journey. I didn’t think that running would be an option because I’ve had a lot of surgery on my knee & ankle and at this point, am still struggling to use stairs without assistance- but I’ve tried the slow jog method (so far I’ve lasted 10 min) and maybe I can see some light at the end of this tunnel…? 😁😎😁😎
Thanks for posting your video!
I loved this message! I know this works. In high school gym class, we had to be able to run with no resting and that is how they trained us, by running 1 minute then walking 30 seconds until we could run 45 minutes straight. A classmate and I purposely ran (jogged slowly) slower than everyone. I didn’t realize it was so good for me until summer break came and I felt like crap not jogging anymore, so I kept jogging that summer. Now I want to try it again.
@@Danielle-hk9ln and watch part 2 for more benefits as well as some words of caution for the beginners 😜
It’s funny how the YT algorithm works - I had bought Dr Tanaka;s book Slow Jogging a few weeks ago and it was still sitting on my counter - never got around to start reading it - then your video pops 😂up
Or maybe that's surveillance capitalism at work for you :D But I'm happy it served you up my channel! Hope you're going to read that book now!
@@sendykafitover40 already ready first 2 chaps since watching your vid this evening. But is funny what you said about surveillance capitalism ( is that what’s its called ?) - makes you wonder .
@@Silkytoaster Yes, that's what it's called!
@@sendykafitover40Yes I’m subbed to slow jogging and over age 50 fitness channels, so assumed that’s why this channel came up in my feed. Very happy to find it.
@@OrganisedPauper Very happy to have you here!
Thank you so much for this video! I love love love slow jogging like nice and slow and I can often go really long. But I am terrible at speed and have been feeling like it's pointless. So now I am motivated to get back out there!
@@Myahpd yeah! You go girl! And dont care if walkers overtake you, they overtake me all the time! And a new video with more benefits of slow jogging and my experiences of it is coming up in 10 hours. Please watch it :)
There would also be a long list of people who also "kicked the bucket" and were slow joggers, but it would be so common as to not make the news.
@@djwirtanen on a long enough time line, the survival rate for everyone dropsndow to zero 😂
At 44, having fitness issues but goals at the same time, thankful I discovered your channel. You've earned a subscriber
@@ritzy0891 Yey! Welcome on board!
After a doctor's appointment where I had been awake for an entire week (bad anxiety from a life event), my doctor still said "slow jog every day."
@@keneticchannel Sorry to hear about your bad life event. The doctor is right. And slow jogging reduces anxiety and boosts the mood, so you'd feel a lot worse without it. Sending positive energy your way.
great video.very helpful I was slow jogging the walking intuitively because that's what felt right. I happy to see there is hard evidence that I was apparently doing the right thing.
@@davidval7188 Happy to have provided a scientific validation. Btw, it is crazy how long the medical and academic establishment can take to come around to the common sense which or example the nurses in cardiac rehabilitation knew anyway from observation of their patients.
"...but to hell with them, you are on your own journey." Very sound advice.
Thank you. And yes. It's only us that know our own bodies the best!
I also practice Tai Chi, its a low stress exercise, puting your body under a little stress is good.
@@andysun73 That is great. I love watching people do Tai Chi in the park. Seems very meditative.
Ok, so I watched the full video. Loved the outro - very funny. The problem that I see with this form of running for me is that it is too boring. No adrenaline, no excitement, no challenge, no stimulation. Hence I wouldn't be motivated to do it consistently. So it might technically have a lot of benefits, but if you don't do it, then the only benefits exist in academic papers and studies. I think many people must agree with me, because I don't see anyone doing this 'slow' jogging. I prefer running on trails with hills. If I want to have an easy day I'll run 1/3 of the tougher hills or maybe completely walk them. Easy or moderate hills are run. Makes the runs interesting, challenging, stimulating, with a sense of achievement after completing.
Well, there is a super hight potential for injury if you're doing trail running. And if you like it, the more power to you. I actually found slow jogging to be good. I kind of hate running. But the other thing to do is to sprinkle some high intensity into it. If you insert some Tabata-style sprints, even a seasoned runner like you will have his fill of exercise for the day, on days on which you don't have so much time.
@sendykafitover40 fair enough. We agree in that people should do the activity that they enjoy. Anything is better than rotting on the couch. I'm sure you will stay fit after 50, 60, 70 etc. Good luck fitness friend across the world.
Alright I'll take your word for it and give it a try. Having pushed myself really hard for the past 12 or so years, always running at a pace of around 14 km/h, I really need to try and take it down a notch now - after turning 40. I can really feel the difference in my legs as well as the way I'm breathing, that I'm no youth no more and running like this really takes a toll on my body. The problem is that I get so bored whenever I try to slow down, even at a pace of between 12 to 13 km/h, that I have a hard time to _not_ be going faster - getting back to my "normal" speed without even thinking about it.
Very encouraging video, thanks!
@@ConraDargo Glad to be taken for my word (and Tanaka's) Maybe take a scenic route where you can pay attention to your surroundings 😜 the pay off is huge. Slow Jogging produces cannabidoids while walking and running fast don't. 😜
I just started slow jogging after a long interval. I am 77 preparing for a fundraiser 5k.
Great ideas to help me.
That is awesome! But stay safe. I listen to a sports doctor talking about a lot of problems coming from fundraisers where there is an expectation on us to perform, and we don't feel good or we didn't sleep well. So make sure you feel good and sleep well :D
Thanks so much for this option. I walk regularly because I suck at running / jogging. I was jogging at extreme duress for 5 - 10 min. 10k/hr pace. So hard on me and recovery was slow. Today I tried slow jogging on the treadmill @ 6 km/hr pace (my usual brisk walk pace) easily hit 30 min. Super easy. Feel great, no trauma. Much easier to stay on the balls of my feet with the short hopping stride. Real game changer for me.
Thank you for giving it a try. And I know. This slow jogging thing is addictive! It grows on me,too.🤣
Speaking of walking, there's going to be a video about interval walking coming soon. Stay tuned!😉
I've always been compelled to push my body to its limits when running, I'll slow it down from now on. Thanks for the thoroughly researched advice!
P.S. the meatheads don't care about being able to do chin-ups anyways, only care about the size of their muscles 🤣
Ha! Glad to be of service! Oh my, you are might be spot on with the muscle size. What was I thinking that what you actually can do with them might count for something!
I started to learn Tai Chi 5 years ago. I was taught zen jogging which is a type of slow running. I have never been a good runner but slow running was great. I didn't get out of breath and could do it for as long as I liked.
Good stuff! Got to google zen jogging :D
I had been jogging for over 4 years before it injured my lower back a couple of months ago. I was then told by someone treating post surgery patients that running is very bad for your knees and back. I'll be seeing an orthopedist next week and I promised myself I'll never run again.
Now I am 73.A couple of years back I started running again and I used to get knee pain.After observing folks on RUclips running without any problems, l started to try different shoes and found that those latest foam shoes are ideal for running for it causes no knee pain.Besides slow jogging does not produce the feel good hormone called endorphin and believe me it is addictive.
Actually, slow jogging produces lots of feel good chemicals. Prof. Tanaka says it produces huge amounts of cannabidoids while walking and fast running give you none.
This is great stuff, thank you. You may be interested to hear that I started jogging on the spot a few weeks ago and so your video was of great interest to me. I have always enjoyed brisk walking but I can no longer do so as my wife has serious dementia and cannot be left in the house on her own. This therefore keeps me at home. However, I have started slow jogging in the garden and think to myself that the only way that this falls short is that I don’t have variety of scenery, otherwise all of the benefits are there. Thanks again, I’ve! subscribed to your channel.
@@ukemanstourbridge Sorry to hear about you wife. But it is great you have a garden you can do it in. And I'm sure you also noticed I have part 2 with more benefits. All the best to you. This is why dementia care in Japan chokes me up. They inform a while neighbourhood that this old lady may be wondering around trying to go the beach where she had happy times 40 year before and to call her husband. Best of luck. Stelay strong and be kind to yourself too.
@@sendykafitover40 thanks for your kind words; I’ll keep going😊
It got so funny after 13:14! You're gonna get in trouble with the meat heads mister.🤣
Bring them on! (I will hide behind my camera!)
Or maybe I can outrun them?
@@sendykafitover40 probably not if you're jogging 😂
This was what I had found so hard to find out - the proper 'form' of running. So, now four of my most crucial questions have been answered, at last - on which part of the foot to land on, what should be the body and head position while running, what is the ideal pace, and what kind of shoes is best(my Athlete's Foot shop gave me the ones with that horrible white strip running around with extra padding at the heel, which actually feels more comfortable than most, and it's the ones that I wear all the time).
ThankQ!!
You're welcome. Great to hear that this video hit the spot for you :D
0:34 bit of a bold statement for someone who admits he doesn’t have any business giving advice on the topic
The devil is in the details, of course.
@@sendykafitover40 your video just randomly came up on my feed and I did watch it fully to give you the benefit of the doubt, but unfortunately your information is not nuanced and does not match what the literature actually shows on several of the points you covered in the video. So yeah, maybe you’re best off leaving sports science for sports scientists.
@@Seanonyoutube Clearly this channel is not for you 😂
@@sendykafitover40 yup, because unlike me, your audience are uninformed on the actual studies so you’re looking for an audience you can easily mislead with pseudoscience. Quite unfortunate but I’ve seen much worse. Take care.
@@sendykafitover40the devil is in the details? You make a completely false statement then can’t back it up. Stop with these ridiculous statements. You are spreading misinformation.
Just ordered the book from professor Tanaka, thanks for the insight. 😀 I used to run the classical way and ruined my left knee. Maybe this is the start of a new running period in my life.
@@GordonBraicks good luck with that! The knees are the bane of my life but it's not hopeless. Hope you can find a way to strengthen them.
I used to be a keen jogger and marathon runner and was told by my GP to stop it. This was about 8 years ago during a time when I was suffering from ostreoarithic pains on the knees. I am 72 years old and I don't have any other medical conditions apart from this moderate ostreoarithis on the knees. I have never been happy with the advice my GP gave me to stop jogging, but after watching this documentary I will start slow jogging. One of the worst things I found with having ostreoarithis on the knees is to be too lazy or static. Moderate exercise is important.
@@billmclaurin6959 There is also an interval walking video out. I'm not going to encourage you to go against the doctors advice. Just remember to give your body time to adjust again if you're doing. There is a community post with a reminder for beginners (or re-entrants), check it out.
@@sendykafitover40 Thanks, I'll check it out.
I have seen several of my friends getting caught in this "no pain no gain" doxa and getting hurt. I appreciate your message
Sorry to hear that. And maybe you could try to brain wash them back with my videos LOL. Be the one to help them get unplugged from the fitness Matrix.🤣
Hi Pawel, so pleased finding your site, you may have saved me from further injury. First I am mad! You see I am an 82 year old male, widower & in general keep myself fairly fit. A little over 6ft & about 74kg, so not overweight. A bit of walking, cycling, circuit workouts and running a small home based business. However, a few weeks ago decided, with zero preparation, no kit, entered for a 5k Parkrun! Never run in my adult life, two runs in a week that felt near death!
Two days later noticed a slight pain below & on the inside of my left knee. Then it got much worse, could only limp. Seen by my physio & identified as a Medial Collateral Ligament sprain/tear. (MCL) Treatment to include acupuncture & I read it can take 6-8 weeks to mend. I am going to practice your slow jogging & will use my thin bare foot shoes instead of the new expensive Hoka's just bought. Coffee on the way.
@@750vfrman OMG. 2 runs in a week sound like the opposite of DSY. Make sure to heal properly before going at it again! 😂
I weighed 245 lbs at 39 yo. I followed exactly what Sendyka is suggesting here and I was 185 lbs on my 40th birthday (8 months after I started slow jogging). I am not as careful as I should be with my diet, but I have kept my weight at or below the 200 lbs mark for 13 years now. 3 miles 3 to 5 times a week.
Amazing! Thank you for sharing.
Finally! Someone I can relate to 😁I guess I can finally put a label on me - a slow jogger in my early 40s 😂 I've always hated the concept of running because it just hurt after attempts, even in my 20s. I only started jogging for the last couple of months after discovering (almost) barefoot sandals. My feet stopped hurting, and the chunky shoes made me hate running. But these days, I'm finally enjoying slow jogging with walking intervals. I do 2-3 min slow jogs, then 1-2 min walks. I hope to increase that gradually. No more injuries, no pains, no fatigue! No plans of training for/joining marathons because those don't interest me. I just do it for fitness at least 3x a week, to not feel exhausted most of the time and for some me time. I also mostly breathe through my nose. I try exhaling through the mouth, but it's hard. Maybe in a few months, I'll be able to carry a conversation while jogging like you 😊 not that I want to coz it's my quiet time haha. Will go and look for that book now. Thanks for sharing.
Glad to have provided a validation. Enjoy your quiet time. And yes, exactly, what's the point of feeling exhausted all the time?
Your 100% correct. Just being consistent is the way. I don't believe in totally stressing every time.
Most people don't exercise because they can't or it just wares you down so much.
.... great conversation.
@@OziBlokeTimG they thi K they can't because the church of fitness has indoctrinated them and they don't know that even little bits coint and add up. Thank you for the support. I ruffled feathers of many believers 😂
This is something I really needed to hear. After COVID, I somehow lost my ability to run like before. But at least I walk and do a little jump rope. Doing this could bring back more fitness and joy in my life. Thank you.
I'm glad that you find these exercises helpful.😉
@@mikefixac also..check out the interval walking (another video). Could use it too. Man, COVID was a b?@#h. I had the strangest bouts of symptoms for months after. Little by little you'll get it all back!
Idk why, but i can relate to DSY. Back in the day, I discovered the love for running, but life took over, and I quit running. I recently found my movement again and started running again. My knees hurt, my back hurts, my lungs are struggling, but I do love the feeling of running. I'm going to start slow running now. DSY. OK!
Yeah. I know how frustrating it is when you just want to do something that's supposed to be healthy and beneficial for your body, but end up getting injured. And I think there're many people out there facing the same issues. That's why I decided to promote DSY on my channel.
Great staff! I've started running again with a goal to run at least 1 km every day. Three month of the routine and I've lost 7 kg! I like your point about barefoot running and I tried it. It is a bit harsh over long distances and on the concrete. However, running barefoot (or in barefoot shoes in my case) is a great experience. Thank you for the video, loved the ending, hehe
@@romani.1808 Thank you! And by the way I can do more than 7 now! 😂 Good job on losing 7kg! Come back for the Return of the Slow Jogging follow up with all the benefits I've learnt about since 😜
Running while stoned on weed taught me this. I'm 47 and enjoy jogging slowly and soberly now, but I also enjoy short intervals of sprints now and then during my jogs. It does feel a bit dangerous though, both for straining my heart and for falling or twisting and ankle. Hopefully I can continue this joyful exercise for the rest of my days. The best part is just being outside in nature and breathing.
Lol. Well, sprints are okay. We are all an experiment of one and it is about managing risk. And if you watched part 2 you saw that Mark Cucuzella occasionally sprints too "but not to the point of fatigue" (DSY by another name ;D) which means a short Tabata-like burst. And yeah, you have to be careful of your surroundings too. Yes. Being outside is the best. I'm with you on that one. Stay safe!
Found your channel a few days ago, and enjoy it. :) Thanks for the time and effort you put into your videos. Slow jogging always feels great- I’m glad it has benefits!
@@normamccafferty3053 Thank you for the compliments 😁 and now that you know it has the benefits the benefit will be even greater. A psychological quirk I cover on Part 2. Have you seen it? 😜
@@sendykafitover40 I have not seen Part 2. I’ll look for it! Thanks!
Yet an another good example of: any extreme is to much/hazardous. You can find extremes everywhere in life, and of course, on youtube.
Edit: In case somebody misunderstands it: Sendyka is doin' it right.
@@tldw8354 🤣 Thank you for clarifying that at the end
Thank you very much. I'm 53,I started training high level in swimming at the age of 5 until 24. After, in order to keep myself fit, I worked a lot with Jim & running. This is until 46 years old. One day, I got injured on my feet & I decided to quit. Now are 7 years without any exercise but I feel that I need to do something. I'm building a motorhome in order to go a little bit into the wild. I will follow your advice. Slow jogging. First plane, then gradually on the mountains.
@@Ministerodellafedeanimica I don't know about mountains, they are for hiking 😜
I like you. The info makes me feel empowered rather than daunted. I hope I actually get out there and DO IT!!
@@ingridmcfarlane8348 You can do it! And start small. There is a community post (check it out) that basically says your muscles, heart, joints and tendons will need to gradually adjust to the new loads. So 10-15 minutes is okay to start with. Oh. And if you're new to fitness, don't forget to stretch (3 minute follow along video on the channel with a longer explainer vid why and how 😜). DO IT ! 😁🤣
I like your video, your funny. I live in California, actually slow jogging is something I've been doing for a while now, it's fun. I walk at least a mile, then slow jog a quarter mile, then go back to walking for half a mile. I follow this protocol 2-times a week, mix in stair climbing and whole body weight training 2-3 times a week. I know it seems like lot, but it's very healthy and sustainable if you can get enough rest and proper recovery.
Thank you! Very smart. Mixing slow jogging with other exercises is great. Cross training is important to avoid injuries from any repetitive movement. You've got to have variation.That does sound like a lot. But if you don't mind the gym and maybe even can enjoy it, the more power to you. And yes. Rest and recovery is super important, as important as the exercise.
4:20. Start
6:10
6:53. Demo. Warm ups
Land on ball of foot
8:30. Borg scale. Aim for 10-12
9:32 tips
10:00. Posture
10:30. Technique. Little jumps. 1” run. Walk 30 sec Repeat
12:08. Cross train
Good video informative and on point, keep doing the fitness adventure trough the eyes of science
So underrated your channel
@@makeyour77 Thank you for your support! Still early days, will get rated better eventually I'm sure! Thank you for the encouragement!
It's took me until my 40's to learn that I need to take it slow and steady with my exercise to avoid injury and actually keep doing it for more than a couple of weeks. If I'm sore from doing an exercise I take it easy until that muscle group is fully recovered then I go again. I wish I had been more patient in my 20's and 30's with exercise and kept a healthy lifestyle but it's better late than never.
This year I've finally transitioned to "barefoot" walking and I think I my feet are fully adjusted so that I could do some light jogging. I'm quite excited to get started as I'm finally finding the exercise I've been doing lifts my mood, which is sorely needed during the dark and cold months.
Better late than never, you and me both. "Barefoot" in quotes means you're wearing one of those "barefoot" shoes?
@@sendykafitover40 yeah. I got a cheap pair of low profile barefoot shoes 6 months ago. Really flexible and you can feel every stone etc.
Very informative, it's good to have an alternative view. I've been maintaining my health with stretching and walk/jogging but didn't know of the supporting information about how good it was (compared to intense exercise).
Hahaha. Happy to have validated your intuition. Come back for the follow up video soon, when I talk about other great things about it plus about how perceptions are important too :D