What is super-slow jogging?
Super-slow jogging is a very slow form of running, usually slower than walking. In effect it greatly lowers running speed to an exercise close to walking.
Because of its low intensity, super-slow jogging is especially suitable for people who are just starting to exercise, who are wary of high-intensity exercise, older adults, and people who are frail or have chronic illnesses. It effectively reduces stress on the joints and muscles while still strengthening the body, so you gain health and vitality in an easy and enjoyable way.
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You can refer to the demonstration in the video.
Video source: Money Weekly Health (理周健康): “Lower blood sugar, lipids and blood pressure! Beat-paced super-slow jogging, a near-perfect exercise that doesn’t tire you yet is very useful” | fitness coach Hsu Tung-Ying (in Chinese)
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Health benefits
The point of super-slow jogging is not to chase speed but to exercise continuously and steadily, which helps improve overall endurance and strengthen the body.
Research suggests that long-term super-slow jogging can significantly lower the risk of chronic diseases, including heart disease, high blood pressure and type 2 diabetes.
Before you begin, we suggest starting with 10–15 minutes at a time and gradually building up to 30–45 minutes, while keeping good running posture, such as chest up, abdomen drawn in and arms swinging naturally. This not only makes you healthier but also lets you enjoy running more.
While jogging, it is important to enjoy the process and listen to your body’s feedback; if you feel unwell, rest at once or lower the intensity. This flexibility makes it easier to build a lasting, healthy exercise habit.
In addition, combining appropriate diet with enough sleep achieves the best health effect.
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Is super-slow jogging suitable for dialysis patients?
(Before exercising, we recommend discussing with your clinical care team to confirm that it is suitable for your condition.)
Patients with stage 3 / stage 4 chronic kidney disease are advised to do more endurance training; super-slow jogging can be one option, but you should not overexert yourself.
Patients with stage 5 chronic kidney disease (end-stage kidney disease) / on dialysis are not advised to do super-slow jogging.
Patients with stage 5 chronic kidney disease (end-stage kidney disease) / on dialysis should focus on stretching exercises, including tai chi and yoga and other gentle exercises, to keep the body moderately active. These exercises increase muscle elasticity and joint range of motion, and avoiding excessive exercise reduces the burden on the body.
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