Recently, a new exercise method, ultra-slow jogging, has gained attention. This low-intensity aerobic exercise is not only suitable for all age groups but is especially ideal for new runners. It places minimal stress on the body and helps maintain overall health. Ultra-slow jogging refers to jogging at a speed close to our normal walking pace, but it effectively expends more than 2.5 times the energy compared to walking. The ideal rhythm and cadence for ultra-slow jogging is about 180 steps per minute, which effectively reduces the time the foot spends in contact with the ground, thereby minimizing fatigue and making it easier to complete.
Slowing Muscle Loss to Prevent Sarcopenia
Muscle mass gradually declines with age, and regular walking or brisk walking has limited effects on activating muscles, which can lead to sarcopenia. Although ultra-slow jogging is slower, it effectively activates the gluteus maximus, quadriceps, and calf muscles, helping to maintain and increase muscle mass, thereby slowing the rate of muscle atrophy.
Improving Cardiovascular Function and Metabolism
As a low-intensity aerobic exercise, ultra-slow jogging enhances cardiovascular endurance, promotes blood circulation, lowers blood pressure, increases high-density lipoprotein (HDL) cholesterol, and improves insulin sensitivity, which is especially beneficial for patients with diabetes and metabolic syndrome. Additionally, regular aerobic exercise can delay aging, boost metabolic rate, and reduce fat accumulation.
Reducing Inflammation and Enhancing Mental Health
One of the factors accelerating aging and contributing to various chronic diseases is inflammation. Ultra-slow jogging effectively reduces inflammatory markers in the body and promotes the secretion of endorphins, which lowers stress and improves mood and mental health.
Ultra-slow jogging is a low-intensity, low-impact, and cost-effective exercise that significantly aids in anti-aging, increasing muscle mass, improving cardiovascular function, and enhancing mental health. Particularly in Hong Kong's environment, ultra-slow jogging is suitable for parks, waterfront promenades, or even at home, making it accessible for all age groups. Beginners can start with 10 minutes and gradually increase to 30 minutes while maintaining a comfortable breathing rhythm. Combined with a healthy daily diet, this approach allows us to age healthily.