“Ultra-slow jogging” is good for health and weight loss, is it suitable for everyone? Doctor: "These 3 types" of people should consult a doctor before proceeding

The health-preserving exercise "ultra-slow jogging" is very popular because it is not limited by age, space or time. Exercise is very important for good health, but is ultra-slow jogging really suitable for everyone?

Ultra-slow jogging is a sport that became popular through a Japanese program. It is low-intensity and suitable for people of all ages. It can be described as a low-aerobic exercise suitable for losing weight, building muscles and enhancing cardiopulmonary endurance. It is achieved in a manner similar to running in place, with no time or space restrictions, and one can exercise while watching TV or chatting. However, "ultra-slow jogging" is not literally slow. In fact, it has certain rhythm and speed requirements. For example, it should reach 180 times per minute, which is faster than brisk walking.

When it comes to exercise, you must first get good at it and then get better at it. It's good to find a suitable sport and maintain the habit. For example, playing ball requires a certain level of skill, which requires long-term and repeated practice and refinement of the technique. But for most people, running is a natural movement. Ultra-slow jogging is gentler than other sports, but warming up before exercise and stretching after exercise are still necessary to avoid injuries. It may be slower at the beginning and you may not be able to find the rhythm, but as long as you can continue to exercise, maintain the rhythm, and practice regularly, you can get good results for your body.

Cheng Weiming, director of the urology department at the Zhongxiao branch of Taipei Municipal United Hospital, said that many diseases are related to lack of exercise, such as common sexual dysfunction or erectile dysfunction. Because the blood vessels are very small, if long-term lack of activation and poor metabolism lead to poor blood vessel function, they are easily affected by blood lipids, cholesterol, etc., and these patients are also at high risk of myocardial infarction. In addition, obesity will directly affect the health of the urinary system. For male prostate hypertrophy or common symptoms such as urinary incontinence and pelvic relaxation in postpartum women and elderly people, controlling weight can also improve the condition. Therefore, for people who do not exercise or have difficulty exercising, ultra-slow jogging is indeed a good choice.

Things to note when running very slowly (Photo provided by Taipei City Medical University)

In addition to being a popular topic, ultra-slow jogging is also low-cost and can be considered a barrier-free sport. I believe that people who have no exercise habits can easily get started. It is suitable for sports novices, the elderly or people with poor physical fitness. However, Cheng Weiming reminds that if you suffer from plantar fasciitis, knee, ankle, joint diseases, or cardiovascular diseases, it is recommended to consult a doctor before starting to practice.

The health-preserving exercise of ultra-slow jogging has become a trend in recent years. However, although ultra-slow jogging may seem simple, you need to pay more attention to the details, from warm-up and stretching, speed and rhythm, running posture to the shoes and socks you wear, etc. More importantly, you need to pay attention to your physical condition. It is recommended that you start by marching in place, slowly adjusting your speed and rhythm, and finding the best way to keep yourself exercising continuously.